Penis enlargement exercises: folk techniques, contraindications and recommendations

The essence of almost all methods and exercises is to increase blood flow to the genitals and strengthen the muscles of the pelvic floor. By influencing various structural elements of the penis, it is possible to achieve the result of its increase in length and girth. This is why penis enlargement exercises are so popular among men.

What can exercise do?

man preparing for penis enlargement exercises

Exercising can contribute to penis growth in length and width as long as you exercise regularly and perform the exercises correctly.

Some representatives of the stronger sex doubt that it is possible to adjust the size of the penis upwards at home. Official medicine also indicates that surgery alone is an effective method of penis enlargement.

But is not so. Certain types of home workouts can help your penis grow in length and width if you exercise regularly and do the exercises correctly. And for this it is not necessary to use expensive devices or medicines.

In addition to the desired effect, regular penis enlargement exercises performed at home can affect the following areas:

  • increased local immunity of the genitourinary system,
  • the quality of sexual life improves, as it becomes easier for a man to control the timing of ejaculation,
  • erection improves.

It should be borne in mind that the following dimensions are considered the norm: a length of 12-18 cm and a diameter of 2-4 cm. If the penis is smaller, it is necessary to consult a specialist, since this is already a pathology.

What exercises to do?

strength training for penis enlargement

Proper preparation before the lesson will significantly increase the effectiveness of the exercises.

Below are the most popular penis enlargement exercises for men. It is important to remember that before starting exercise, you should definitely warm up and relax the sexual organ. Otherwise, the risk of penile injury increases significantly. In addition, proper preparation will significantly increase the effectiveness of the exercises, avoid pain after exercise.

Warm up before exercise

The essence of any warm-up before starting classes is the thermal effect. It can be soft or intense. The first option is the soothing water treatments. It is necessary to fill the bath with hot water (up to 40 ° C) up to half.

It's important! The water should be exactly waist deep, otherwise the procedure will be too relaxing.

It is necessary to stay in such a bath for about 5 minutes, then wipe off, lubricate the penis with a lubricant (if necessary for exercise) and proceed to classes.

Intensive warm-up includes thermal massage with a towel soaked in warm water, rubbing and pendular rotation of the hips. It is recommended to do exercises after the soothing bath procedures in the evening and to do after an intense warm-up in the morning.

Power pulled

Such an exercise to stretch the penis can only be performed when the penis is in a completely relaxed state. Energy consumption can vary in complexity and therefore unprepared beginners should be wary of such practices. Any exercises, including strength exercises, should be started with short sessions, up to a maximum of 15-20 minutes. The training time should be gradually increased to 40 minutes to 1 hour.

There are several varieties of such exercises in terms of complexity:

  1. The head of the penis is wrapped with the fingers and slowly raised until the first painful sensations appear. In this position, you need to linger for 10 seconds. Then the same manipulations are performed on the right and left sides. The procedure is carried out twice a day for 5 minutes, in the morning and in the evening.
  2. The penis is wrapped around the palm and strongly compressed. The trunk of the penis is gently raised, the position must be held for 10 seconds. Afterwards, gently release the penis and repeat the exercise after 15-20 seconds. Do 10 sets in the morning and evening.
  3. The penis is taken with the left hand above the base, with the right hand it is necessary to grab the head. Very gently and smoothly, the organ stretches in opposite directions: the head is raised and the trunk is lowered. When you reach the extreme point of stretching (the first discomfort), you should linger for 15 seconds. This exercise should be performed daily for 5 approaches in total.

By performing strength exercises to increase the penis, you should be aware of the possible negative consequences. The most common manifestation of symptoms such as bruising, bruising, loss of sensation. Most often they appear on the head or under it, where the skin is the thinnest and most sensitive.

Such negative effects of exposure can only occur if the man performed the exercises incorrectly: he did not warm up the penis enough before training or excessively squeezed the head of the organ between his fingers. It is necessary to strictly follow the technique of performing power stretches and not overdo it.

Kegel gymnastics

First of all, you should know that Kegel exercises do not affect penis size in any way. This exercise allows you to strengthen the pelvic floor muscles, which will positively affect the quality of sexual intercourse and urination. The essence of gymnastics is that it is necessary to strain and relax the pubococcygeus muscle (or PC muscle).

To determine where it is, you need to try to stop the act of urination. Having "found the desired muscle", you need to perform the following exercise: tighten the PC muscle and stay in this position for 5-10 seconds, relax (10 seconds). It is necessary to do gymnastics for 5 minutes a day. These temporary values are indicated for beginners, after a certain period of training, they must be increased according to your feelings.

The advantage of Kegel gymnastics is that it can be performed at any convenient time and place, even at work. Such formation remains completely invisible to outsiders. Regular exercise can prolong an erection and improve ejaculation control.

Circular and power stretching

This stretch is very similar to power stretching, but differs slightly from it in terms of the technique of execution. Circular exercise type:

  1. You should take the head of the penis with your fingers and pull it forward. Stay like this for 5-7 seconds.
  2. Then the penis is raised, slowly rotated counterclockwise to its original position.
  3. The time of one rotation is 6 seconds, the number of approaches is 20. After each rotation, it is necessary to gently shake the penis and massage it to normalize blood flow.

Circular stretching affects the cartilaginous processes, due to which the penis increases. Finish the exercise with a light massage. You can also use various natural plant-based warming creams or gels.

Power stretching in its algorithm is very similar to stretching: the penis is taken by the fingers by the head and immediately pulled forward, then down, left and right. Hold each position for 5 seconds. Finish with a massage. The main thing is that the sexual organ should be in a completely relaxed state. With the correct execution of the exercise for the penis at home, the cavernous bodies are stretched.


Many compare this technique to the milking process. Jelqing is only performed with a 100% erection. It is necessary to grasp the penis with a "ring" grip right at its base and slowly move the grip towards the head. The ring must remain tightened as far as it will go, the handle must not be loosened. Stopping exercise for the penis should be when there is a feeling of impending ejaculation. Jelqing is one of the most popular penis enlargement techniques.


Massages can serve as a preparation for exercise or be a complete workout to influence the size of the penis. The massage can be intense or light, carried out on the penis at rest or in erection. Here is a common technique:

  1. The penis must be in a state of 100% erection. Perform movements, such as in masturbation.
  2. When there is a sensation of impending ejaculation, it is necessary to tightly squeeze the penis under the head. The squeezing should be strong, but not so hard that it bruises. Fix this position for 5-7 minutes, depending on your personal training.

Such an independent massage has an effect on the corpora cavernosa: they are stretched under the pressure of the bloodstream. The main thing is to be on time before the onset of ejaculation.

How to do a workout to increase the thickness of the penis?

the doctor recommends penis enlargement exercises to the patient

Your doctor will help you choose the most suitable types of training for penis enlargement.

Here are some effective exercises to thicken the penis. Each of them is performed on a partially erect penis. Like this:

  1. Flexion. The penis is taken in the left hand and with the right hand it is bent in different directions. Exercise time should be up to 5 minutes for beginners. Flexion allows you to strengthen the trunk of the penis, or its corpora cavernosa, which belong to the cartilage tissue. Pain, swelling, throbbing should be avoided. It is normal to feel a little pain immediately after training and during the recovery period.
  2. Improvement of blood circulation. It is necessary to grasp the penis at the base with a "ring" grip and perform rotational movements of the penis with the other hand. You have to do these simple circular motions every day 20 times in each direction. At the same time, it is imperative to squeeze the penis well at the base, so as to avoid pain when performing.
  3. Locking. It is considered to be one of the best exercises to increase penis thickness. The very name of the practice is translated as "catch". To perform the exercise, you will need a special device that is attached to the base of the penis, squeezing it. After the clamp is removed, the blood flow to the corpora cavernosa becomes twice as large, which has a positive effect on the thickness of the organ.

It is advisable to consult an andrologist or urologist - a specialist will be able to give recommendations on which penis enlargement exercises will be useful in a particular case.

Contraindications to classes and safety precautions

diabetes mellitus as a contraindication to penis enlargement exercises

If you have diabetes, you should stop exercising.

Regardless of the complexity of the exercises chosen for penis growth, there are cases when such practices should be abandoned:

  • blood clotting disorders,
  • inflammatory processes in the genitourinary system,
  • diabetes,
  • Venereal illnesses,
  • oncological processes in the body,
  • mental disorders,
  • violation of the integrity of the skin of the penis,
  • curvature of the penis.

The elements of the mandatory security measures include:

  • mandatory preparatory procedures,
  • precise execution of the exercise technique,
  • the use of lubricants, if required by the operating conditions.

Products that enhance the training effect

seafood for penis enlargement

Seafood will help enhance the training effect.

During the period of performing penis enlargement exercises, you should carefully monitor your lifestyle, especially your diet. Hence, eating certain foods will increase the training effect. Make sure you diversify your menu with products like:

  • peanuts,
  • seafood, salmon,
  • vegetable oils: olive and sesame,
  • ginger, turmeric, nutmeg,
  • dairy products, eggs, meat,
  • herbs, fruits, vegetables.

It is recommended to completely abandon alcohol and smoking, as their active ingredients destroy brain cells, blood cells and negate all efforts of a man.