Penis Workout

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Less than 3 inches





Less than 3 inches
661 ( 2.05 % )






3 to 4 inches





3 to 4 inches
1281 ( 3.97 % )






4 to 5 inches





4 to 5 inches
3982 ( 12.34 % )






5 to 6 inches





5 to 6 inches
10002 ( 30.99 % )






6 to 7 inches





6 to 7 inches
9557 ( 29.61 % )






7 to 8 inches





7 to 8 inches
4797 ( 14.86 % )






More than 8 inches





More than 8 inches
1999 ( 6.19 % )




Having a longer penis is the primary desire, but it’s not all that matters. Thick penises also bring their kind of pleasure during intercourse. If you’re aiming for penis enlargement (PE), you have to consider balancing both length and girth.
If you’re concerned about your size, penile exercises for PE are worth a try. Apart from length and girth increase, you also gain the following benefits:
To understand how a penile workout works, we need to learn first about spongy tissues and smooth muscles of the penis ( source ).
During exercises, the spongy tissues are stretched or expanded to increase their maximum blood capacity. A higher volume of blood leads to the formation of micro-tears in the surrounding smooth muscles. The body will repair these tears and encourage the growth of new cells . It’s the same principle that explains how bodybuilders gain new muscles when working out in the gym.
Moreover, penile exercises also stretch the tunica , a connective tissue layer around the penis shaft. Tunica grows along with the smooth muscles and contributes to penis growth.
Lastly, exercises will extend the suspensory ligaments at the base of the penis. Stretching these ligaments will bring forward some hidden penis parts, which can provide additional length.
PE exercises are diverse, and they range from basic to advanced. Here we break down some of the common exercises for beginners and experienced users.
How it works: Elongates the smooth muscles, tunica, and ligaments to form micro-tears.
Length or girth: Stretching exercises are remarkable for length gains, but they also cause small increases in girth as well.
Here is a sample beginner-friendly routine:
Read our dedicated Jelqing Guide for all the steps.
How it works: With an OK grip, perform a forward stroke, like “milking” the penis. Like stretching, it elongates the tunica, muscles, and ligaments to create micro-tears. Moreover, it will expand the muscles in an outward direction.
Length or girth: Jelqs may look simple, but they’re useful for simultaneous length and girth increases. If you want to focus on girth alone, there is a modified version called “ V jelq ” for this purpose. You can check more information about this technique in our V Jelq guide.
As the most popular PE, jelqing is recommended as the first exercise for beginners . Experienced users will often combine jelqs with pumps, extenders, stretching, and kegels.
How it works: Squeeze one part of the penis to expand another. It will build pressure, push the muscles towards the tunica, and expand shaft tissues along the sides.
Length or girth: Due to the outward pressure, expansion exercises give significant girth effect.
To get a feel how an expansion exercise builds pressure, try this simple routine with an erect penis:
Make a second OK grip with your left hand, then squeeze your penis 1” above the base. If you feel the shaft throbbing, that’s due to the blood pressing in an outward direction.
Move your left hand 1” forward, and squeeze again.
Continue the squeezing motion in one-inch increments until you reach the area below the head.
For beginners and intermediate users , they can also try flaccid bends . For advanced exercisers , they can perform intense routines like Uli Exercise, Erect Squeeze, and Horse Squeeze . Our Girth Exercises guide has the details on how to implement these four techniques.
Usually, girth-focused exercises, like expansion, expands the penis head as well. If your primary focus is to get a bigger mushroom head , we have a dedicated post on Glans Exercises .
How it works: Contract and relax pelvic floor muscles repeatedly to push blood into the penis.
Length or girth: Kegels are not directly associated with length or girth increase. They are more known for their effects on erection quality, prostate health, and urination control. However, combined with jelqs or expansion exercises, the additional volume of blood pumped with kegels assists in the process of penis enlargement.
Two exercises that utilize kegel are the Viking’s Kegel Plus Squeeze and Flexing Girth Exercise , both of which are friendly for all kinds of users. You’ll find the instructions on these two methods in our Penis Girth Exercise guide.
Manual penile exercises can be done without the need of special equipment. However, if you add extenders or pumps to a workout routine, you can enhance your gains. For beginners, it’s recommended to do one of the beginner-friendly exercises first (like stretching or jelqing) for a few months before doing combination routines with equipment. This ensures the penis has been fully-conditioned for the additional load caused by extenders or pumps.
Using extenders is like doing a stretch on autopilot mode. Extenders are beginner-friendly as the traction force is gradually applied. But they are also applicable to experienced users whose focus is mainly length increase.
Combined with stretching and jelqing, extenders can further boost length gains. One good thing about extender is that you can wear it under a loose clothing, which saves you time as you can perform penis enlargement while doing your normal activities. You can wear an extender daily for at least 3 hours. However, there should be 1-2 rest days per week for recovery.
There is scientific evidence that shows the effectivity of extenders. If you want to know more about extenders, how they operate, and how much they cost, check our reviews on the popular brands Phallosan Forte and SizeGenetics .
As vacuum-based devices , penis pumps draw blood to fill the spongy tissues of the penis. They expand the muscles and tunica, form micro-tears, and promote new cell growth.
Like extenders, pumps are suitable for all kinds of users. However, while extenders affect length alone, pumps affect both length and girth. Also, you have to allocate a certain time per day for a pumping routine. Intermediate users usually add 10-15 minutes of pumping time to their workout while advanced users can prolong the duration to half an hour. 2-3 rest days per week are required to facilitate recovery.
If you’re looking for safe and effective pumps, try the water-based type ones. Learn more about popular penis pumps with our reviews on Bathmate and Penomet .
Only a few studies were conducted on penile exercises, so doctors are reluctant on endorsing them to their patients. But based on first-hand accounts of actual guys, penile exercises are indeed beneficial. Reports on gains vary per person, but on the average, length increase is about 1 inch while girth increase is roughly 0.5 inch .
Like any exercises, PE methods are safe as long as the person observes safety. Some degree of discomfort is normal.
Commonly advised tips include a slow start, gradually increase intensity, warm-ups, and observing pain and other signs of injury. In the presence of swelling, intense pain, sores, spots and discoloration, the exerciser should stop, rest, and heal for several days before resuming.
Guys are recommended to seek medical advice before starting any routine or when experiencing any symptoms of injury.
Yes, the warm-up is necessary to increase blood circulation into the penis. It also makes the skin more flexible, which decreases the occurrence of bruises. The warm-up can be done with hot towels, hot shower, or a short dip in a tub of warm water.
The rate of getting results will vary per individual, as genetics is a significant factor here. Generally, you should start seeing small differences within 1-2 months of consistent PE workout. But it would take at least six months to get noticeable results.
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https://ahcaf.com/ penis - exercises
Benefits How Penile Exercise Works? Types of Exercises Pumps and Extenders Frequently Asked Questions
If you’re concerned about your size, penile exercises for PE are worth a try. Apart from length and girth increase, you also gain the following benefits: 1. Improved erection quality; 2. Better blood circulation; 3. More sexual stamina; 4. Increased self-confidence.
https://herbolab.com/ebook/Penile_ workouts .pdf · Файл PDF
https://www.verywellhealth.com/can- penis - exercises -increase-length-2328505
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https://www.loyalmd.com/ penis -flexing
Ориентировочное время чтения: 8 мин
https://www.healthline.com/health/mens-health/ penis-stretching
https://pharmeasy.in/blog/ 5-exercises-to-increase-penis-size
https://www.endtheproblem.com/ The_Best_Penis_Strengthening_ … · Файл PDF
https://www.mensproblem.net/make-your- penis -bigger- exercises
Ориентировочное время чтения: 10 мин
https://elitemanliness.com/ a-good-penis-stretching-routine
Ориентировочное время чтения: 3 мин
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PENILE WORKOUTS RULES & PRINCIPLES The principles of penile workouts are very important and it is essential to respect the recommendations explained here in order to avoid injury or irritation to your penis and also to get the most out of this program. Rule 1: Lubricate the penis before exercise
31.05.2021 · Penis pumps (also called vacuum pumps or vacuum devices) are intended to help treat erectile dysfunction and improve penile recovery after surgery (such as radical prostatectomy for prostate cancer) by forcing blood into the penis, 9 but they've developed a reputation for supposedly helping increase penis girth, and possibly even length, as well.
23.10.2017 · Now you know that a flexing penis is really caused by tightening the muscles around the base of the penis, the pelvic floor muscles. While there isn’t a penis muscle (or muscles) that you can work out, you can work out the pelvic floor muscles around your penis. There are three major benefits to pelvic floor exercise:
13.04.2018 · Place your penis inside the air-filled chamber. Use the pump mechanism to suck the air out of the chamber. This pulls blood into your penis, causing it to become erect. Attach the included ring or...
19.01.2021 · 5 Exercises To Increase Penis Size. Penis stretching exercises can help you achieve this naturally. One simple home remedy is by massaging your penis gently using lubricants. Here are some exercises that will help you make your penis big and enjoy sexual authority over your partner. 1. Massage Exercise
Remember, this penis strengthening exercise is simply to strengthen the muscles which support your penis . It’s not to be used during sex and don't try to get hard or stay in control while doing this exercise . Use the exercise to strengthen your penis . It's an essential component for lasting success in solving weak erection
Penis Workout Routine: I don't want to leave any guesswork for you that is why I decided to share my workout plan. This Penis Workout routine is very powerful as it will take you from beginner to advanced and you surely notice some inches once you complete this penis exercise plan.
Penis stretching is one of the most simplest exercise that one can do to make his penis longer. This can be done by making an OK-grip under the penis glan and told tightly, but not too tight that it cuts off blood flow, and stretch up, down, left, right, outward. Each direction should be hold for 30 seconds.
29.06.2018 · If you do Jelqing Straight after your Penis stretching routine, you don’t have to work up but if you do it later in the day Warm Up first before you Jelq. Do 5 – 10 minutes for the first 3 weeks, then increase your jelqing to 15 and work it up till you can do 30 – 45 minutes Jelqing.
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https://ahcaf.com/penis-exercises/
https://herbolab.com/ebook/Penile_workouts.pdf
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