7 Best Penis Exercises to Increase Length and Girth

Many men seek natural ways to enhance their penis size, both in length and girth. While surgery and pills may promise results, non-invasive exercises can help improve blood circulation, strengthen penile tissues, and potentially lead to noticeable gains over time. Below are seven of the best penis exercises to increase length and girth.

1. Jelqing

Jelqing is a popular technique that involves massaging the penis in a specific manner to encourage blood flow and tissue expansion.

• How to do it:
  • Apply a lubricant to avoid friction.
  • Form an OK grip with your thumb and forefinger at the base of your penis.
  • Gently slide your hand toward the glans while maintaining pressure.
  • Repeat for 10–15 minutes daily.

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2. Kegels

Kegel exercises strengthen the pelvic floor muscles, improving erectile function and stamina.

• How to do it:
  • Identify your pelvic floor muscles by stopping urine mid-flow.
  • Contract and hold these muscles for 3–5 seconds, then release.
  • Repeat for 3 sets of 10–15 reps daily.

3. Stretching Exercises

Stretching can help elongate the penile tissues over time.

• How to do it:
  • Grasp the glans (head) of your penis gently but firmly.
  • Stretch it outward and hold for 30 seconds.
  • Repeat in different directions (left, right, up, down) for 5–10 minutes daily.

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4. Ballooning

This exercise helps increase vascularity and control over ejaculation.

• How to do it:
  • Stimulate yourself to near climax but stop before ejaculating.
  • Hold and relax, then repeat several times.
  • Aim for 3–5 rounds per session.

5. Squeezing

Squeezing enhances girth by trapping blood within the penile chambers.

• How to do it:
  • Partially or fully erect, wrap your hand around the base of your penis.
  • Gently squeeze for 5–10 seconds before releasing.
  • Repeat 10–15 times per session.

6. Penis Pumping

Using a penis pump can temporarily enhance size and improve erection quality.

• How to do it:
  • Insert your penis into the pump chamber.
  • Pump until a vacuum forms, drawing blood into the penis.
  • Hold for a few minutes, then release.
  • Use cautiously to avoid injury.

Penis Exercises

7. Hanging Exercises

Weight hanging applies gradual tension to stretch penile tissues over time.

• How to do it:
  • Attach a light weight to a penis hanger.
  • Let it hang for 10–15 minutes.
  • Gradually increase weight and duration over time.

Final Thoughts

While these exercises can aid in penis enlargement, results vary from person to person. Consistency, proper technique, and patience are key. Always warm up before exercising and avoid overexertion to prevent injury. If in doubt, consult a medical professional before starting any enhancement routine.