Natural and Simple Penis Enlargement Exercises

Are you pleased with the size of your penis right now? Most men will probably lie that they are happy, but only just. The truth is, they could do with a few extra inches, both lengthwise and in terms of girth. The problem is that there are not very many ways to achieve either without compromising your health. Most times, it flat out does not work. But I can confidently tell you that there are completely enlargement exercises to increase the size of your male member, and they ACTUALLY WORK.

These methods are actually EXERCISES. Therefore, you don’t have to put harmful chemicals in your body in the name of increasing your manhood. I can also tell you that some chemicals sold by unscrupulous salesmen out there won’t work. Others give you temporary gains that fade out when you stop taking them.

Now, let me introduce you to the world of male enhancement exercises. Or you can just refer to them as penis enlargement exercises.

If you read on, I will provide you with details on what they are, how they work, and how EXACTLY you can do them to achieve permanent gains. A word of CAUTION is in order: You have to do the penis enlargement exercises correctly, otherwise, you could harm yourself permanently.

What are Male Enlargement Exercises?

Penis stretching exercises are a couple of specialized exercises that increase the size of the penis. These exercises increase the size of the penis by increasing the blood flow to the penile tissues. It is important to remember that the penis is not a muscle that you can flex, but rather is a set of tissues bundled together. That’s why you can’t use muscle exercise to increase size.

If it were a muscle, it would be so easy to increase in size. With these exercises, you stretch the body part causing micro-tears in the tissue. The tissues look engorged while they heal making the penis look bigger.

We will focus on three penile exercises here and how you can use them safely to increase length and girth. They are:

  • Jelqing
  • The Squeeze
  • Side to Side stretching

I will also touch on one or two more exercises that you can adapt to increase penile size. You will realize that they are very effective and have helped many people achieve their penile length and girth targets. Let’s get down to these exercises:


The word “jelq” has its origins rooted in an Arabian procedure that has been around for more than 200 years. Its etymological meaning is closely related to “milking” given the technique used to execute it. More specifically, the way you place your hand is analogous to how you place your hand on the tits as you milk a cow. Realistically and based on empirical evidence, you can gain at least one inch of girth and one inch in length. Results vary from one individual to the next.

If you are consistently doing the exercise and doing it properly, you can realistically surpass expectations. The basic jelq increases the flow of blood to the Corpora Cavernosa. Done right, the rate of flow of blood to the tissues increases and, noticeably, the size increases and the erections get harder.

Warming up

Before you get stretching, a warm-up routine is crucial. After you are done with the exercise, cooling down will do you a world of good. So, before you start jelqing, a 5 to 10-minute warm-up will help you prepare the blood vessels and get you ready for the exercise. You can do one or a combination of the following warm-up activities to prime you for jelqing:

#1 Using a hot sock that is filled with rice on the penis

#2 Using a penis pump in the shower prior to the procedure. A good example is the Bathmate pump

#3 Taking a warm shower prior to the exercise

#4 Wrapping a warm piece of fabric around the penis

#5 Applying a heating pad

The idea is to warm up the tissues by increasing the temperature, albeit moderately. Next up, how to do the exercise correctly.

A Step-by-Step Guide

Step 1: Apply Lube

You need to lubricate your penis to avoid making it sore as you conduct the exercise. Petroleum jelly or a helping of a good water-based lube should suffice. Spread it evenly and generously. Chafing is undesirable and it can cause injury. It’s always good to avoid that.

Step 2: Get your penis semi-erect

Assuming a comfortable posture (preferably standing), get yourself semi-erect (around 50-80% hardness). If your penis is flaccid, there will not be enough blood to perform the exercise. If it is too hard, it may become difficult to master the correct form, especially for a beginner.

Step 3: Grip the penis

Wrap the base of the penis with the thumb and index finger, forming an OK-gesture with the hand. This means that the palm is facing the pubic area. Grip firmly but not too tight.

Step 4: Jelq the penis

Applying a reasonable amount of pressure, move the hand towards the head of the penis. The process should take 2 to 3 seconds. You are literally squeezing the blood towards the head of the penis as if you are “milking” it. Now, stop just before you reach the glans (or head) of the penis. That’s one rep.

Step 5: Do a couple of reps

If you are beginning, your focus should be more towards assuming the right form rather than doing more reps. As one hand reaches the base of the glans, your other hand should have assumed the position at the base of the penis, ready to do a jelq. Start with a small number of reps as a beginner, gradually increasing them with time. A session can last 5 minutes at a go.

Step 6: Cooling down

Jiggle your penis up and down when you finish jelqing. It helps you cool down.

The 6-week Challenge

The cardinal rule of this challenge is to jelq once a day, on the appointed days. The procedure should be done 3 days per week for beginners and 5 days per week for experienced guys.

#1 Week one (three days): One session for 5 minutes, 100 reps

#2 Week two (three days): Two sessions for 5 minutes each, 100 reps each

#3 Week three (three days): Three sessions for 5 minutes each, 100 reps each

#4 Week four (four days): Three sessions for 5 minutes each, 100 reps each

#5 Week five (four days): Two sessions of 10 minutes each, 200 reps each

#6 Week four (four days): Two sessions of 10 minutes each, 300 reps each

Carry out this procedure consistently for a few months and the results will come. Be patient with yourself to avoid getting carried away.

Other Versions of Jelqing

There are other variations by which you can conduct the exercise to achieve the same results:

The one hand method: You are to use one hand to perform the exercise rather than alternating both hands. Do a ULI at the base of the penis for each stroke. I would not advise you to do this if you are a beginner.

The V method: This method involves applying pressure to the sides of the penis. You should make a V shape with the index and middle finger, palm facing pubic area. The motion of the hand is normally outwards.

The Side Jelq: Used to correct curvature. Done against the inclination of the curvature.

The Mini-jelq: It is done on one side to strengthen the weaker side of the penis.

Jelqing equipment

You don’t need equipment to do the exercise. However, there are tools you can buy to aid in doing the perfect exercise. They include:

The Side Stretcher: It stretches the side ligaments of the penis. The side ligaments are difficult to stretch using the hands making this tool a valuable addition to your dresser.

Underside Transporter: This tool is used to isolate the tissues of the penis in the underside chamber. It helps move the cells towards the tip where they add to the length of the penis.

Super Penis Stretcher: This tool works on the suspensory ligaments of the penis to increase size.

The Cell Multiplier: It is a multiplier tool that prepares the penile tissues for transport by other devices. It is more of a warm-up tool to be used before jelqing.

The Squeeze

It is just as its name indicates; it involves squeezing the penis. So, how, you may wonder, does squeezing the penis increase the length and girth of the male member? It works the tissues of the penis and increases the flow of blood to these tissues. In the end, that’s what a size increment is all about; blood in the penis.

Here’s how you do the squeeze:

Step One: Positioning one hand

At the base of the penis, wrap the index finger and the thumb of one hand around the penis. It should just be like you do in the jelqing exercise (see above). It should look like you are milking the penis.

Step two: Positioning the second hand

Place the other hand as you did with the first one (index finger + thumb = milking stance) just behind the glans of the penis.

Step three: Squeezing

Squeeze both hands until the penis looks veiny and red. Now move the hands towards each other as you squeeze. Don’t force things as you squeeze. If it feels uncomfortable, stop and take a breather. Otherwise, maintain the squeeze for around 5 seconds.

For a beginner, you can do sets of 5 reps. Raise the number of reps as you work your way towards 50 reps with a few rests in between.

You can also increase the duration of a single rep. In the beginning, do 5-second reps and increase that to 10 seconds. Ensure that you are comfortable as you increase the number of reps. It works best when the penis is erect although not to the maximum capacity. 70-80% erection should be enough but there are people who have benefited from doing it with up to 90% of an erection.

With the squeeze, you need to be careful because there are higher chances of getting an injury if you over-squeeze. To avoid that, you should practice doing the squeeze with lower levels of erection.

For a beginner, I recommend that you squeeze the penis at 50-70% erection. Get a few reps under your belt to master the right way to do it. After that, you can do it with a harder penis.

Even if you are adept at doing this exercise, the risk of getting an injury is high. Even a small slip up can cause injury. Be extra careful.

Side to Side Stretch

This technique is as simple and straightforward as its name suggests. It is normally most effective if performed after doing “The Squeeze.” We discussed the squeeze prior to this and found out that it aids in enhancing blood circulation.

Since the squeeze is performed in a semi-erect condition, you need to be flaccid to make this one work. Cool yourself down until you are completely flaccid. You can distract yourself by thinking non-sexual thoughts. When you are ready, proceed with the following easy steps:

Step 1

Assume a good posture. Normally, standing upright will be in the best position because you’ll need to pull the penis downwards at some point. Now, grab the male member with your hand. Keep the thumbs up.

Step 2

Pull the penis downwards. Here’s why I mentioned standing would be the best stance.

Step 3

While the penis is still in this position (pulled downwards), pull it to one side and then to the other side. Beginning with the left or right is okay for this exercise. When the penis touches each side, that’s one repetition. The slight pull downwards is the transition.

A rep takes about one to two seconds. You can do 100 reps in one set. Then you can work it up to 1000 to 2000 reps. Take a few rests in between the sessions.

Also, start small and increase gradually as you get used to it. With time, normally after a few months, you may see results if you are consistent.

Other common exercises

Rotating Stretching

This form of exercise takes only a few minutes. It is popular because it is very simple to execute. It requires no equipment and can be done for a few minutes as you get dressed.

Get hold of the penis just behind the head firmly. Pull it outwards in whichever direction. You should feel a slight stretch without pain.

Hold the penis in that position for about 30 seconds. Move it in a circular motion in any direction as you hold it.

Take a slight break and repeat the process now rotating it in the opposite direction.


Kegels not only improve your staying power but also enhance the flow of blood in the penile tissues. By improving the flow of blood, the size of the male member is increased, albeit slightly.

There is an article you can read here that covers all you need to know about the Reverse Kegel and how to do it safely. There are many benefits to doing Kegels and Reverse Kegels.

Precaution While Doing Enlargement Exercises

While these penis exercises help increase the girth and length of the penis, they need to be done correctly. If you are not keen, you can cause tears in the tissue and the ligaments that hold the penis in place. It will become painful to get erect and sex will be undesirable.

Don’t maintain an erection for several hours because the blood in the tissues will damage the penis permanently. Other side effects of doing enhancement exercises poorly include:

  • Vein rupture
  • Numbness
  • Itching

In addition to taking these precautions, shave your pubic region to avoid accidentally pulling at the hair during these exercises. Add a few nutrient-rich foods to your diet to enhance the effects of the methods. Vitamins, minerals, and proteins are vital.

Drink more water to improve cellular health. Water improves your overall health.

Use a moisturizer on the penis prior to the process rather than soap or shampoo. Both tend to dry the skin making you susceptible to chafing.

Intense care Vaseline can stay on the skin for longer and it helps prevent chafing during all the stretching.


To ensure that you get positive results, you should be consistent with the exercises. Do them for a few months at a time while maintaining a good level of consistency. Don’t forget to measure your penis before the exercises. Take measurements of the length both while erect and while flaccid. Also, measure the girth when erect and when not erect. This will be essential when you want to track your progress. It also boosts your confidence in the exercise you see positive results. Whichever way you look at it, penile enlargement exercises work to your advantage and you have everything to gain. Take a leap of faith and you may be surprised with the progress you make.

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