Due to the rise of internet pornography, the perception of the average penis size has been distorted, making men feel inadequate and insecure about their penis size. This type of anxiety over penis size is known as “dysmorphophobia”, and it’s becoming more prevalent across the globe.
Penis size can vary greatly from person to person accurate data is hard to find. However, the general consensus is that flaccid penis length is around 3 inches on average; while average erect length falls somewhere between 5 inches and 6 inches.
This obsession and insecurity over penis size have led men to consider male enhancement methods such as drugs and even surgery. However, with the side effects, risks and high costs involved with such methods, men need all-natural, safe alternatives to increase the size of their manhood, which penis growth exercises can provide.
Penis enlargement exercises have been used for centuries as a natural method of increasing penis size. These techniques generally consist of a series of stretches and massages that are geared to increase blood flow to the penis, thereby promoting natural growth in penile tissues. While there isn’t much scientific literature to support the efficacy of these exercises, many men swear by their benefits.
This blog post will serve as a complete guide to penis exercises. We’ll discuss the efficacy of these exercises, the different exercises you can perform, and the results you can expect to achieve.
What are penis exercises?
Is it possible to increase the penis size with exercises?
Different types of penis exercises
What Results Can You Expect
What to use with exercises to accelerate the progress
As mentioned above, penis enlargement exercises are physical techniques that are geared to gradually and permanently increase the girth and length of the penis. These exercises work by promoting the creation of new cells in the penile tissues, specifically in the corpora cavernosa, through a biological process known as hyperplasia.
The corpora cavernosa are two masses of erectile tissues that run along the length of your penis. During sexual arousal, the corpora cavernosa are filled with blood which leads to an erection. The length and girth of an erect penis also depend on this group of tissues.
Apart from promoting the growth of cells in the corpora cavernosa, penis exercises also strengthen the pelvic muscles located in the lower abdomen, the pelvic floor muscles, particularly the pubococcygeus muscle, play a vital role in the ejaculation process.
Strengthening these muscles enhances your ability to stay hard, which in turn, boosts your sexual performance.
The underlying concept behind penis enlargement exercises is that living tissues respond and adjust when an action is applied to them. For instance, consider how muscle tissues adapt and grow when you lift weights. The basic principle behind penis enlargement exercises is similar.
While the tissues in the penis aren’t exactly the same in nature compared to, let’s say, your bicep muscles, they do respond in a similar manner when subjected to specific amounts of tension and stress.
Your penile tissues go through three processes when you perform penis enlargement exercises. Here they are:
This is the process your skeletal muscles go through when you perform bodybuilding exercises. The ‘gains’ you make are through hypertrophy. This process also occurs in your penile tissues when you perform penis enlargement exercises.
Micro tears start forming on the tissues in the penis when it’s stretched and fatigued. With proper nutrition and rest, these micro tears heal, and your tissues adapt by becoming stronger and larger.
Although hypertrophy will be mostly responsible for any gains you make through penis enlargement exercises, another process, known as hyperplasia, is also involved to a certain extent in the regeneration of tissues. When tears form on the tissues after exercise, your body creates new cells that patch up those tears. This process is known as hyperplasia.
When the ligaments and tissues are stretched regularly, they respond by becoming more flexible and longer.
There are a number of exercises you can perform to increase penis length and girth. However, not all penis enlargement exercises you find online are effective and you need to observe caution with the ones you try.
The penis is a sensitive organ and using excessive force or performing the wrong exercises can lead to injuries that cause lasting damage and impact penile function.
Before starting with any penis enlargement exercise, it’s important to consult with your urologist. Follow your urologist’s instructions on exactly how you should go about performing the exercise. However, it’s important to warm up before beginning. Warming up loosens up penile ligaments and tendons, which reduces the risk of injuries.
Penis Stretching Exercises
Penis stretching exercises are ideal exercises for growth. Combining them with jelqing can deliver even better results. Stretching should only be performed when the penis is fully flaccid. The following penis stretching exercises are the ones known to be most effective.
The ‘Twist’ Technique
- Make an “OK” sign using your thumb and forefinger and grasp your penis just below the head.
- Hold the base of your penis with your other hand.
- Once the glans is in place, pull the penis from the head and start rotating it back, forth, right and left. Just make sure you don’t apply too much force while pulling.
- Repeat the motion 5 to 10 times both clockwise and anti-clockwise.
Stretching and Shaking
- This technique involves grasping the penis in the same way you do for the ‘twist’ technique (with an “OK” sign you make with your thumb and forefinger).
- Once you’ve performed the twist exercise in both clockwise and anti-clockwise directions, slap your left leg 15 times with your penis. After that, do the same to your right leg.
The Thumb Stretcher Technique
- After you warmed up your penile tissues properly, grasp your penis firmly from just below the head.
- Pull your penis and stretch it outwards. Don’t apply so much force that it causes pain or discomfort.
- Place the thumb of your other hand at the base of your penis.
- Pull your penis from the head in both left and right directions while pressing the thumb of your other hand in a downwards direction. Use only enough force so that you feel a painless stretching sensation in the shaft.
- Hold your penis in a stretched position for 20 to 30 seconds.
- Repeat the process 3 to 5 times in a session taking a break of 5 seconds between each repetition.
Jelqing is perhaps the most commonly practiced penis enlargement exercise. Quite simple to perform, jelqing techniques are geared to increase penis girth and length by increasing the amount and pressure of blood flowing to the erectile tissues. For more information, here’s a brief step-by-step guide to jelqing.
An important point to note is that jelqing should only be performed with a partially erect penis. Exercise caution with how much pressure you apply and stop immediately if you experience any pain or discomfort.
Kegel exercises strengthen the pelvic floor muscles, which helps in increasing the blood flow to the penis. Kegel exercises are also quite simple to perform, and since they basically consist of contracting and releasing the PC muscle repeatedly, you can practice them anywhere. Here are the types of Kegel exercises that are known to be beneficial for increasing penis size.
Contraction & Relaxation
This simple but effective exercise involves repeatedly contracting and releasing your PC muscle. This exercise is geared to enhance blood flow to the penis during an erection. Experts generally recommend a session consisting of 5 sets of 24 contractions, with a break of 5 seconds between each set.
Breathing and Contractions
The exercise is similar to the one mentioned above, except for the added breathing element. Begin with light contractions of the PC muscle and increase the intensity until you feel that you can’t contract the muscle any further. Hold your breath for 20 seconds while the muscle is contracted. The goal is to hold the breath for 40 seconds while keeping the PC muscle contracted.
This kegel exercise is a little different than the ones listed above. You start by contracting the PC muscle gently, but instead of releasing, you gradually increase the intensity of the contraction until you feel the muscle can’t be contracted any further. Once you get to that point, hold the contraction for 30 seconds. Repeat the process 5 to 10 times.
So, what type of gains can you expect from exercises for a bigger penis? Well, the answer depends upon the approach you take and how consistent you are with it. Just like natural bodybuilding, penis enlargement exercises take time to deliver their effects. Generally, you have to perform penis enlargement exercises consistently for a number of months to experience any noticeable effects.
However, there are some reports which suggest that using penis enlargement devices such as pumps and traction devices can help you achieve gains quicker. A clinical study conducted in 2011 found that wearing a traction device for 9 hours a day for 3 months can lead to gains of up to 1 inch.
Ultimately, it’s very difficult to put down an exact timeframe of how long these exercises take to deliver results.
Many men use synthetic male enhancement pills to accelerate the effects of penis enlargement exercises. However, the effectiveness of these pills is quite questionable, especially given the nasty side effects these synthetic pills can have.
Alternatively, you can try a natural supplement like Male Extra which is made of 100% natural, herbal ingredients that won’t cause any side effects. The natural ingredients in this supplement stimulate blood flow to your penis, boost your testosterone levels, and increase nitric oxide production in your body.
Most men who obsess over the size of their penis have nothing to be concerned about. If you have an average penis size, there are no proven ways to increase its size. However, certain medical conditions, such as an injury or Peyronie’s disease, can lead to a reduction in penis size. If that’s the case, there are a number of penis enlargement options you might want to give a try.
Now the first thing people often think about are surgical procedures, but doctors actually almost never recommend these due to the high cost and the risk involved with it. Instead, you can better try an all-natural supplement instead, combined with making healthy lifestyle changes and exercising regularly.
However, it’s important to consult with a sexual medicine expert before you opt for any penis enlargement treatment.