The best exercises for penis enlargement: technique

what exercises help to enlarge the penis

Many men feel anxious and even fearful of their relatively small dignity. The experiences are reinforced by social myths that have formed the enduring opinion: "The more the better. "

Excessive concern about the size of the penis leads to insecurity, shyness, complexes. But, as a rule, the problem is more psychological and has a meaning, for the most part, exclusively for the man himself.

In order to feel confident in an intimate relationship and give their partner full sexual satisfaction, many men want to enlarge their genitals. This can be done at home, for this you need to regularly perform exercises to enlarge the penis.

How can exercise help you enlarge your penis?

Penis enlargement exercises include various techniques. A whole system of activities has been developed that affect the size of the phallus and male health in general.

The penis is enlarged naturally. Its size becomes larger due to mechanical stretching of tissues. As a result, the active growth of new cells starts and the volume of the organ in an erect state is noticeably increased.

Programs include a load on the pelvic region, directly on the muscles and skin of the penis, as well as exercises aimed at stabilizing the psycho-emotional state.

As a result of the exercises, you can achieve the following effects:

  • increase the length and width of the penis;
  • eliminate premature ejaculation, learn to control ejaculation;
  • eliminate congestion, normalize blood flow and reproductive function;
  • get a stronger and brighter orgasm;
  • to prevent diseases of the genitourinary system;
  • eliminate psychological problems (insecurity, stiffness, shame), etc.

To enlarge the penis, exercises must be performed regularly, only in this case the effect will be noticeable.

Preparing for training

Penis enlargement with exercise requires a little preparation:

penis enlargement exercise technique
  1. Penis measurements. You need to write down the size of the penis before doing the exercises so that you have something to compare the result with.
  2. Psychological comfort. You need to take care of a calm environment. The moral component affects the effectiveness of training, so you need to start exercises in a good mood.
  3. Hygiene. In order not to infect during classes, wash your hands and genitals thoroughly.
  4. All exercises should be done in an erect or semi-erect state.
  5. Prepare a special lubricant that will improve glide and prevent skin injury.
  6. Before performing the exercises, warm up the tissues of the organ by applying a warm compress to the phallus.

Technique for the most popular penis enlargement exercises

There are many exercises designed to enlarge your penis. Some are aimed at expanding, others at lengthening the penis. They are recommended to be combined and alternated with each other.


This technique involves creating high blood pressure inside the organ. Due to this, the tissues are stretched, the volume of the penis gradually increases.

The method is quite traumatic and must be performed with caution, otherwise side effects may develop:

  • decrease in sensitivity;
  • numbness and tingling;
  • organ turning blue;
  • impotence.

The main principle is to clamp the external veins of the penis, while the internal large vessels are open. This is done using fixing elements (rubber cord or cock ring). You will also need an elastic bandage or cloth during the procedure.

It is necessary to tightly wrap the base of the semi-erect penis with an elastic bandage and fix it with a ring or a stretching cord. After 1 minute, carefully remove the structure. Repeat daily for a week. In the future, gradually increase the time, but not exceed 10 minutes. If discomfort (tingling, numbness, pain) occurs, remove immediately. As tissues begin to experience oxygen starvation, which can result in the death of nerve cells, decreased sensitivity and erectile dysfunction.

Taoist Exercises

They involve a combination of breathing practices with genital manipulation. Great for those who are into tantra meditation. The practices contribute to penis enlargement, emotional self-control, and improve the quality of sexual life.


  1. Warm up: press with the middle fingers on the depression at the base of the skull. Massage in a circular motion up to 50 times. In the process, it is important to breathe correctly: inhale air through the nose, exhale through the mouth. The tongue should be in contact with the upper gum.
  2. The main part of the exercise: quickly draw in the pelvic floor muscles, hold them in a tense state for 15 seconds, while taking a deep breath. Then exhale slowly and relax the muscles.
  3. Repeat every day 21 times in one set.

Perform movements in a standing position, feet shoulder-width apart, arms down.

Penis Flexion

Exercise 1.Carry out when the phallus is in a semi-erect state. With two fingers of one hand, you should grasp the penis at the base, with two fingers of the other hand, near the head. Bend the penis so that the fingers touch. Keep in this state for 20 seconds. Repeat 4 times a day, each time changing the direction of the bend. Spend the first 2 weeks of classes.

Exercise 2.Suitable for 3-4 week sessions. Erection level 75%. Grasp the base of the penis with the fingers of one hand, the other - the base of the head. Bend the penis to the maximum, hold for 2 seconds, release. Repeat daily, alternating the sides of the bend (up, down, right, left), in total, do not exceed 10 seconds per day.

These exercises are designed to increase the thickness of the penis. With their help, you can achieve a good result and add up to 1 cm in diameter in 1-2 months of constant training.

Kegel Exercise

This technique is designed to strengthen the muscles of the genitals. With the help of various exercises, you can improve blood flow in tissues and learn how to control an erection. Classes provide excellent prevention of diseases of the genitourinary system and indirectly contribute to an increase in the size of the penis.

  1. Pull in the pelvic muscles, hold them in tension for half a minute. Repeat three times a day, gradually increasing the stress state time to 1 minute.
  2. Quickly contract the pelvic muscles and quickly relax. Repeat at least 20 times at a time. Over time, increase the number of compressions up to 100 times in one go. This is a very effective exercise that gives noticeable results after just a week of regular exercise.
  3. Slowly pull in the muscles of the perineum, hold for 5 seconds, slowly relax.
  4. Slowly push the perineal muscles outward, then quickly contract. Repeat 6 times.

Arabian technique or jelqing

jelqing exercise for penis enlargement

The jelqing technique is aimed at long-term support of the circulating blood in the body of the penis. Classes stimulate the work of blood vessels and contribute to the gradual growth of the organ both in length and in width.

Grasp the penis tightly with 2 fingers at the base and slide them to the head. Movements should be rhythmic, they should not bring discomfort, so you don't need to squeeze too much. At the same time, it is not worth reaching orgasm.

In the first week, it is recommended to keep the penis erect for at least 10 minutes a day. In the future, you need to gradually increase the time, to extend the state of erection up to 20 minutes.

Aaron Kemmer's Exercise System

The result of this complex is not only an increase in the size of manhood, but also healthy blood vessels, urogenital organs, strong pelvic muscles.

The technique was developed based on the following exercises:

  • squeezing- it is necessary to alternately slowly and quickly squeeze and unclench the penis, this promotes blood flow and an increase in organ volume;
  • stretching- consists in gradually stretching the organ. Each time you need to increase the load. The tissues of the penis are quite elastic, so it is easy to do this exercise.

With the systematic implementation of the complex, you can achieve impressive results: thickening - up to 2 cm, lengthening - up to 5 cm.


Exercise with 100% erection:

  1. Tighten the muscles of the perineum as much as possible.
  2. Move a member without arms in different directions, imitating the movement of a bell.
  3. In the first week, perform for 2 minutes, gradually increasing the time.


This exercise is one of the most effective. Its purpose is to adapt the organ to a constant load and stretch its tissues for an increase in length in an erect form. Starting position: sitting or standing.

You should gradually stretch the skin of the phallus, without applying much effort:

  1. Grasp the organ at the base or closer to the middle.
  2. Pull forward. Reach the highest possible point that does not cause significant discomfort, but maintains tension.
  3. Hold for half a minute and release.

Repeat several times every day. To restore normal blood circulation, after stretching, you need to do Kegel exercises or a bell. Each time you need to increase the load.

Stretching can be done using rotational movements. Erection state: 50%. It is necessary to twist the penis in 1 or 2 turns and simultaneously stretch it forward. Hold for half a minute and release.

Double stretching is also one of the most popular and effective exercises for increasing length. It provides for the girth of the penis at the base and near the head and stretching the organ in opposite directions at the same time. It is necessary to keep the phallus stretched for half a minute.

Double rotating stretching is recommended after 3-4 weeks of daily practice with the previous methods, as it is high intensity and can be traumatic for an unprepared organ. Erection level: 50%. Grab the penis at the base, with the other hand near the head and pull up. While stretching, make circular movements of the arms in opposite directions. Fix the position for 15-20 seconds and release.

What to do after exercise to improve exercise performance?

In conjunction with the exercises, it is recommended to use special devices designed to enlarge the penis at home, for example, an extender. The device works on the principle of tissue stretching. Prolonged stretching effect promotes active cell regeneration and an increase in organ volume, while not changing the functional characteristics of tissues. Growth is carried out both in length and in width.

To create additional stress on the muscles of the penis and make them actively grow, it is recommended to hang weights on the erect penis.

In addition, there are a few guidelines to follow:

  1. Sports activities. Physical activity has a healing effect on the entire body, so it is recommended to supplement exercise with all sports that put stress on the lower abdomen: cycling, squatting, running, abs, etc.
  2. Quitting addictions. They disrupt the normal functioning of blood vessels, which ultimately nullifies all efforts.
  3. Food. Unhealthy dishes should be excluded from the diet and enriched with products that have a positive effect on the growth of the penis: greens, fresh vegetables, fruits, ginger, nuts, lean meat and fish, seeds, garlic, fermented milk, aphrodisiacs (oysters, mussels).
  4. Vitamins, dietary supplements. There are special complexes that enrich the body with all the necessary vitamins and minerals for the normal growth and functioning of the penis.
  5. Monitor the health of the genitourinary system, avoid cooling or overheating. In the presence of chronic diseases, timely treat exacerbations so that the infection does not spread and does not interfere with the normal growth of the penis.
  6. Additionally, take advantage of other ways to enlarge the penis at home.

How often should the exercises be performed to achieve the desired result?

Penis enlargement is a laborious and time-consuming process that requires persistence and time. For the result to be noticeable, it is necessary to perform various exercises daily, it is recommended several times a day, while the effect will become noticeable no earlier than in a month.

Massage that stimulates blood flow as an adjunct to exercise

Warming up massage is a great addition to all exercises. It can be done to get a relaxing effect after each session. The technique consists in lightly rubbing the skin. It is necessary to apply the lubricant on the palms, grab the penis and distribute the gel over the entire surface of the phallus in a circular motion. Perform massaging movements until artificial ejaculation.