Penis Exercises: How To Grow Your Penis Naturally

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Many men are unsatisfied with the size of their penis. Feelings of inadequacy are more common than you may realise, even though the average male penis size is under 5.5 inches. Insecurities surrounding size and masculinity leads many men in search of ways to increase penis size.

Countless men exercise in order to improve their body as well as their sense of confidence and self-worth. But are there exercises to achieve a bigger penis as well? While the male sex organ may not achieve the ‘pump’ and growth attributed to other muscle groups, this article looks at the different penis exercises that claim to increase length and girth.


When does your penis stop growing?

Before delving into the techniques that claim to aid in the natural enhancement of the male sex organ, it is important to understand when and how a man’s penis size is determined.

The penis stops growing once puberty is complete. For most young males, the transition to adulthood occurs between the ages of nine and fourteen years old. During that time, a young man experiences an elevated testosterone level, where the penis grows longer and thicker. By the time most men reach their early twenties, they have achieved the upper limits of penis growth.  

Can you really grow your penis naturally?

It is not possible to grow your penis naturally. Whilst stretching, penile traction and exercises can help improve blood flow to the penis, possibly adding a few centimetres temporarily, the tissue will always return to its natural size when flaccid. No exercise can make your penis bigger permanently.  

Ultimately, size is determined by genetics, and – aside from the largely hereditary influence – no significant research correlates the size of a man’s penis to the size of other body parts, such as feet. 

Although techniques, devices, medications, and exercises can help increase blood flow to the penis, there is no way to permanently grow your member without surgery. Barring the consideration of that relatively extreme option, here are the best exercises to increase circulation and promote stronger, fuller erections that aid in increasing penis length naturally.

Top 5 Exercises to Increase Penis Size

So, can exercises make the penis thicker and longer naturally? Let’s take a look at the most popular exercises that are said to help.

Kegels exercise

A kegel is an exercise designed to strengthen your pelvic floor muscles. Regularly performing kegel exercises can improve the angle and quality of your erection. By improving blood flow and circulation to the pelvic area, kegels can contribute to the enlargement of the erect penis, by encouraging a healthy supply of blood to the area. 

Invented by obstetrician Dr. Arnold Kegel in the 1940s, kegels were originally developed to help women tighten their vaginal muscles and strengthen bladder control after giving birth. When applied to exercises for men, kegels perform one specific function – the strengthening of the pubococcygeus (PC) muscle, also known as the pelvic floor. 

The Biohacker outlines how to successfully perform kegel exercises by following 4 easy steps:

  1. Identify your pelvic floor muscles. In order to find your PC muscle, attempt to stop your stream while urinating. Rather than tensing your legs, abdomen, or glutes, focus on the feeling of lifting your entire pelvic floor. If you’re successful in stopping the flow of urine, you’ve contracted your PC muscle.
  1. Contract your PC muscle. To begin the kegel exercise, contract your pelvic floor as though you’re trying to stop urinating. 
  1. Hold the contraction. Begin by holding the kegel for a couple of moments. Take note of how long you’re able to hold the contraction and attempt to equal and incrementally exceed the duration with each subsequent attempt.
  1. Release, repeat. Release the contraction and repeat until you’ve achieved ten repetitions. Build your contraction duration until you’re successfully able to hold it for ten seconds per rep.

Verdict: Kegel exercises can be performed anywhere, at any time, making it an effective exercise to increase penile strength. Whilst they are safe exercises to perform, they have an impact on the quality and size of erections, by improving blood flow to the penis. They do not have any effect on the size of the flaccid penis. 


Jelqing exercise

Jelqing involves stretching the penis in order to create micro-tears in the tissue of the affected area. The healing process of these tiny wounds is reported to aid efforts to increase the girth of the penis. By drawing blood into the area, improved circulation can contribute to hard erections.

Unfortunately, scientific evidence lacks in this area. It can cause damage to the penis and even erectile dysfunction in certain cases, where too much force has been applied.

Here’s how to perform a jelqing exercise: 

  1. Achieve a semi-erect state. Jelqing is ineffective if performed on a flaccid penis.
  1. Apply lubricant for added comfort. Although this may aid in the performance of the jelqing exercise, it is important to remember that the goal of stretching the penis isn’t masturbation.
  1. Create a circle with your hand. Connect the tip of your index finger and thumb, creating a circle through which you can place your semi-erect or erect penis.
  1. Grip your penis. Place your semi-erect penis shaft through the circle, while gripping the base of your penis in the stretched position for 30 seconds, using only the fingers you’ve created the circle with.
  1. Slowly close the circle. Gently close the circle around your penis, applying pressure to the penis shaft within.
  1. Stroke the penis slowly. In a milking motion, stroke the penis shaft gently, relieving the pressure as you get to the crown of the penis head. The stroking motion itself should be applied at a steady pace.
  1. Release and return. Your index finger-thumb circle should return to the base of the shaft, before gently repeating the process. The duration of your penis stretching shouldn’t exceed 20 minutes.

Should you feel as though you’re going to climax when performing the jelqing technique, simply release the circle and wait until the sensation subsides.

Verdict: The effectiveness of jelqing in relation to natural penis enhancement lacks evidence – although the technique is common practice, it is not routinely recommended as a medical treatment or recognised penis lengthening exercise.


Stretching exercise

As with the jelqing technique, the act of stretching the penis involves manually pulling or lengthening the skin of the penis with the intention of creating micro-tears in the affected tissue. The tissues engorge as they heal, resulting in a temporary size increase for the penis itself.

Here is how manual stretched are performed:

  1. Grip the head of your penis.
  1. Pull your penis upward, so that the tip is pointing at your face.
  1. Compress the area around the base of your penis using your other hand.
  1. Hold this position for about 10 seconds.
  1. Repeat these steps with your penis pulled to the left, applying pressure to the base of your penis on the right side.
  1. Repeat these steps with your penis pulled to the right, applying pressure to the base of your penis on the left side.
  1. Repeat this exercise, building from once per day for 30 seconds to twice per day. A longer duration of stretch holding is not necessary, and will not improve the temporary size achieved with three separate holds of ten seconds each.

Should you experience tearing, bruising or tenderness when after performing stretching techniques, halt resuming the exercise until after you consult your doctor or healthcare provider.

VerdictAgain, penis stretching lacks scientific evidence and whilst many claim that it is an effective method on how to increase penile length naturally, results are not permanent. This method should be approached with caution to avoid damage to penile tissue.


Penis pump exercise

Similar to most natural penile enhancement methods, a penis pump is designed to improve blood flow. Penis pumps can help to temporarily increase the girth and size of the erect penis. In order to maintain the effects of a pumping device, sexually arousal must be maintained. 

Here’s how to take advantage of today’s vacuum erection devices (VEDS): 

  1. Test the constriction ring that comes with the pump around the base of your flaccid penis. Rings come in different sizes – you’ll want to find a size that, while comfortable, slightly constricts the penis. Once erect, the vacuum effects of the pump will trap blood flow in your penis, and the ring will keep it there.
  1. Place the constriction ring around the thin end at the tip of the pump tube, and slide it down to the larger base of the tube.
  1. Lubricate your penis so that it won’t stick to the surface of the penile sleeve attached to the pump.
  1. Slip the tube around your penis, pushing the tube against your body so that it creates a seal.
  1. Pump until you achieve an erection, using a slow, squeezing method until you’ve achieved full rigidity. Once you’re comfortable with the quality of your erection, stop pumping, as continued pumping can cause discomfort or damage.
  1. Secure the constriction ring around the base of your penis. The presence of the ring will help maintain the firmness of the erection. Note that if the ring causes excessive discomfort or pain, it is too small for your erect member.
  1. Hit the release button on the pump in order to release the pressure in the tube. Remove the pump carefully, leaving the constriction ring in place. 
  1. Remove the constriction ring within 30 minutes. The ring allows you to achieve a greater erection by trapping blood flow into the penis, but it actually cuts off circulation. Excessive duration can cause damage, so a 30-minute timeframe should be observed when wearing the ring.

Before investing in a penis pump, consult your doctor or healthcare provider to determine if this temporary solution is an option for you. It is worth noting that men suffering from severe erectile dysfunction (ED) may not see benefits from the use of a penis pump.

Verdict: Penis pumps are commonly used and recommended by healthcare professionals. They are suitable alternatives for those that do not want to take medication in order to help gain an erection. They should be used with caution. Penis pumps have little effect, if any, on the size of a flaccid penis. They can help to improve the size and quality of erections by encouraging blood flow to the penis.


Penile extender exercise

Penis extenders, or traction devices, are frames that can be attached to a flaccid penis and adjusted to lengthen it. Although some evidence exists (especially when observed over a great length of time) the true benefits are unknown. 

PhalloGauge illustrates how to effectively utilise a traction device:

  1. Being in a flaccid state. Under 20% firmness is recommended when applying penis extender devices. 
  1. Fasten the device loop over the shaft of your penis, securing it against the base. 
  1. Secure the top of the shaft against the device’s gripping mechanism.
  1. Attach the gripping mechanism to the pulling belt.
  1. Lightly begin pulling in order to slowly extend the penis shaft within the device.
  1. Observe optimal tension. Ideally, the pulling on your penis shaft should not extend beyond your natural length (plus a little extra). Too much tension could damage the skin of the penis shaft, so exercise caution while performing the movement.

Extension exercises to enlarge the penis are popular. Some studies have suggested that penis extenders work better on men who are naturally under the average penile size; over a 6-month period, some patients have reported a gain of 1 to 2 cm. However, scientific evidence is limited. As with other penis lengthening exercises, discontinue if tenderness, bruising or tearing of the skin occurs.

Verdict: Penile extenders lack evidence, and although some men report an increase in penis length of around 1-2cm, results are temporary. Extender devices have no influence on erections, and improper use can cause tissue damage which can lead to erectile dysfunction. 

How many inches can I grow?

The temporary effects of these and other penis enlargement exercises will vary from person to person. By practising and employing penis enlargement techniques, men may be able to achieve an additional 0.5 - 1 inch in length and girth, but these results are not likely to be permanent.


The bottom line

Do penis exercises work? Exercises to increase penile size lack scientific evidence and may cause more harm than good. It is not possible to make the penis thicker and longer naturally, with surgery being the only option (both methods run the risk of causing erectile dysfunction). If you do wish to try exercises to make your penis bigger, it is best to speak to your doctor beforehand. If you are experiencing difficulty achieving and maintaining an erection, you should speak to your pharmacist or doctor about licensed ED treatments.



Are there any risks to penis exercises?

Excessive force on the penis may result in tearing and damage to the ligaments connecting the penis to the body. Depending on the severity of these injuries, one may experience increased difficulty achieving and maintaining an erection.

How many inches can penis exercises help me grow?

As illustrated, continued practice of penis exercises may result in the temporary lengthening of the penis, with some men claiming to enjoy an extra0.5 - 1 inch. These results are not likely to be permanent.

Can penis exercises help me to add girth as well?

The temporary increase of blood flow and circulation to the penis can result in the appearance of increased girth. 

Whilst all of our content is written and reviewed by healthcare professionals, it is not intended to be substituted for or used as medical advice. If you have any questions or concerns about your health, please speak to your doctor.