PE Exercises

Male enhancement exercises include stretching, jelqing and Kegel exercises, which have been proven safe and effective in lengthening and enlarging penile size.

Many misconceptions abound about these manual exercises, however, so here are the answers to many of the frequently asked questions about the matter.


What Equipment Is Required?

No piece of equipment is required to perform penile enlargement exercises. In contrast, you must purchase a penis pump and/or a clamp set for other male enhancement methods, said pieces of equipment of which have been proven dangerous to the sex organ in so many ways.

For example, the penis pump can result in burst blood vessels when the pumping action becomes too intense. The clamps, too, can harm the penis’ structure by restricting blood flow to certain parts.

The main tool then used in these exercises is your hands – nothing more, nothing less. You may, however, although a washcloth and a lubricant on hand.


What Are The Effective Methods?

Both scientific and anecdotal evidence point to the efficacy of the following exercises in improving the length and girth of the penis when applied on a regular basis and in a proper manner.

    • Stretching exercises is widely considered as the foundation for all male enhancement exercises particularly for increased length. You will gently stretch your penis to its limits during your first few sessions, increase the intensity of the stretches in a gradual manner, and then start stretching it in multiple angles.
    • Jelqing is akin to milking albeit on the penis such that the sex organ is subjected to gentle yet firm massages, which improve blood flow and stretch the organ. Keep in mind that the higher the blood flow to the penis, the harder the hard-on usually is. Your fingers on one hand should make the OK sign, which should then be placed on the base of your shaft before moving toward the base while your other hand follows the same movement soon after.
    • Kegel exercises are popular among women in strengthening their pubococcygeus (PC) muscles in preparation for childbirth and in the prevention of sagging vaginal walls, among others. But men can also benefit from these exercises mainly be providing better control over premature ejaculation.

These exercises can be adopted on their own – individually – but experts suggest applying all three methods for best results. Think of it this way: Why stretching and jelqing increases the length and girth of your penis, Kegel exercises strengthens your PC muscles for better ejaculation control.


What Supplements Are Necessary?

It must first be emphasized that the above mentioned penis enlargement exercises can be effective on their own. For best results, nonetheless, you will want to combine these exercises with male enhancement supplements.

Be sure to take only all-natural supplements made from safe and effective ingredients like herbs, plant extracts, and vitamins and minerals, among others.

These male enhancement pills and capsules are formulated to complement the manual exercises by promoting blood circulation in particular and strengthening penis health in general.


What Are the Safety Tips?

Like all types of exercises, male enhancement exercises must be performed with safety in mind. Remember these safety tips and you should see the results soon enough.

    • Always grip your penis with the recommended finger and hand position.
    • Follow the number of recommended repetitions and sets. Too many can result in pain; too little will lead to lesser gain.
    • Use lubrication, when necessary, to avoid chafing the penile skin. Wash your hands, too, before stretching and jelqing to avoid transferring pathogens from your hands to your penis; bacterial and fungal infections can easily result otherwise.
    • Rub your hands before applying on your penis. Warm temperatures will keep your blood flowing in your sex organ.
    • Stop when you feel any discomfort or pain. This is not a no pain, no gain proposition.

When done properly and regularly, you can be assured that your penis will be larger and longer with more prolonged erections!

Pelvic floor exercises, also known as Kegel exercises, involve squeezing and then relaxing in either slow or fast succession the muscles in the pelvic and genital area.

These exercises are designed for many purposes – improve on bladder and bowel control, ameliorate the symptoms of erectile dysfunction, and improve on control against premature ejaculation.

In many ways, the exercises are easy to perform considering that no piece of equipment is required – just as long as you have pelvic floor muscles, then you can exercise these for the above mentioned purposes.

But there are many things that you must remember before performing the exercises for best results.



Contraction Of The Correct Muscles

Your first step is the identification of your pelvic floor muscles. Sit down, tighten your muscles around your genital and anal area, and lift up your buttocks as if you are trying to stop the passage of water (i.e., urine) and wind (i.e., gas) at the same time.

Better yet, try to stop the flow of urine when you are in the toilet, relax the muscles and empty your bladder completely. You may feel a slight pull on your penis during the contraction.

During contraction of the pelvic floor muscles, you should feel an upward and inward movement instead of a bearing down effort. You can check whether you are exercising the right muscles by remembering these dos and don’ts:

    • Do put your right hand on your abdomen and your left hand on your buttock so that you can feel that these are not moving during contractions.
    • Do keep breathing while performing the exercises.
    • Don’t squeeze your legs together.
    • Don’t contract your stomach, buttock and thigh muscles because these are the wrong muscles groups to exercise in this instance.

You must practice on your pelvic floor exercises until you have identified, contracted and released the right muscles in the right manner.


Fast And Slow Contractions

Repetition is the best way to train the pelvic muscles in a manner similar to training muscle groups by weightlifting. But one too many repetitions of the same movement can result in an exercise plateau, thus, the necessity for alternating slow and fast contractions.

Slow contractions aid in strengthening the pelvic floor muscles.

    • Slowly lift your pelvic floor muscles for a 10-second count.
    • Hold these muscles in for 10 seconds more.
    • Relax the muscles and rest for 10 seconds.
    • Repeat the contraction-release cycle for at least 10 times.

You may experience difficulty during your first few sessions, which is understandable. You can hold the contraction for 1-2 seconds and then gradually increase the time until the 10-second mark is reached.

You should concentrate on lifting, so to speak, your pelvic floor muscles while holding the contraction for as long as you possibly can.

Fast contractions strengthen the pelvic floor muscles’ ability to cope with sudden pressure such as when sneezing, coughing and laughing.

    • Quickly lift your pelvic floor muscles.
    • Hold the contraction for just a second.
    • Relax the muscles and then rest for another second.
    • Repeat the cycle for 10 times more.

This is an easier exercise because of the quick 1-second contraction-release-rest cycle but it also takes practice to master.


Frequency Of Exercises

You can perform pelvic floor exercises anytime, anywhere! But avoid overdoing it as too much can also be hazardous. When you feel sore around your pelvic area, you are probably overdoing it so lessen your number of repetitions or stop altogether to let the soreness subside before exercising again.

Experts suggest 10 contraction-release-rest cycles each when getting out of bed in the morning, after lunch, while doing your afternoon chores, and before going to bed. You can increase the sets to 15 as your endurance improves.

You should be able to see results within 6-12 weeks of proper and regular pelvic floor exercises. Your erections will be longer and larger as well as longer in duration, which means greater sexual satisfaction for you and your partner.

Kegel exercises can be performed by both men and women since both sexes have pubococcygeus (PC) muscles, a group of hammock-like muscles stretching from the pubic bone to the tailbone. The PC muscles then form the floor of the pelvic cavity that, in turn, supports the pelvic organs including the reproductive organs.


General Description

These pelvic cavity exercises are named after their proponent, Dr. Arnold Kegel, whose main purpose in creating the movements was to strengthen pregnant women’s pelvic muscles in preparation for childbirth. But men can benefit from these exercises, too!


Basically, these exercises are a series of voluntary contractions exerted on all the perineal muscles particularly the ischiocavernosus, bulbocavernosus, and cremaster muscles in men. The voluntary contractions also engage the cremasteric reflex, which affects the set of muscles lifting up the testicles.

Kegel exercises are prescribed in the following instances among men:

    • Alleviate the symptoms of erectile dysfunction
    • Aid in the reduction of premature ejaculation
    • Contribute to the effective treatment of urinary incontinence

As such, these exercises have been found useful in the improvement of sexual function among men mainly by providing them with more control over their erection and ejaculation. Keep in mind that sexual performance is as much a matter of penile size as it is of physical endurance and psychological control.


Effective Methods

Like the stretching exercises, the Kegel exercises come in several variants. Choose which one suits your style so that you can keep at it, so to speak, and enjoy better results.

First, The Washcloth Method Involves A Damp Washcloth As The Only Tool In The Exercise

    • Get an erection. (Obviously, you must perform the exercises in the privacy of your home for uninterrupted sessions)
    • Place the damp washcloth over your erect penis. You should feel the washcloth slightly pushing down on your erect staff without making it point completely downward.
    • Contract your pelvic muscles in with 2-second intervals, if you can. Your penis should then move up and down corresponding to the contraction and relaxation of your pelvic muscles.

Second, The Endurance Training Method Also Requires Privacy Since An Erection Should Be Present

    • Get an erection
    • In fast succession, tighten and release your anal muscles until you experience a burn in the target area

Third, The Anal Tempering Method Involves The Following Steps: (no Privacy Required Since An Erection Is Not Necessary)

    • Find a comfortable position either sitting or standing.
    • Contract your anal muscles as if you are preventing the passage of gas.
    • Hold the contraction for as long as you can; better yet, count up to 5 seconds for the contraction and another 5 seconds for the release.
    • Repeat 10 times.

Each one of these methods is effective in controlling premature ejaculation because the pelvic muscles are strengthened with every contraction and release.


Good Tips

The following tips will be of use when performing Kegel exercises especially for beginners:

    • First
      Identify the pelvic floor muscles. You can quickly find out by pretending to stop the flow of your urine when you are in the toilet; just do it once or twice, however, since you may start retaining urine and, hence, increase your risks for infections. You must empty your bladder soon thereafter.
    • Second
      Check that you are contracting the right muscles in the right manner. To do so, place your hands on your abdomen and buttocks to ensure that your belly, thighs, and buttocks are not moving while you are contracting your pelvic floor muscles.
    • Third
      Train your pelvic floor muscles via repetition so that these become stronger with regular exercise. You can alternate between slow and fast contractions for better results, too. You may perform 1 set of slow contractions followed by 1 set of fast contractions 5-6 times a day for best results.

Indeed, Kegel exercises require practice, patience and perseverance to enjoy their benefits but the rewards are well worth it – longer and larger erections over a longer period.

At its most basic, jelqing can be defined as a form of auto-physical therapy where the male applies milking movements on his penis. Think of the manner in which dairy farmers milk their cows – a teat held by fingers in the classic OK sign and then it is pulled downwards to extract the milk.


How It Works

Understanding the way in which jelqing works is the foundation for understanding how to do it the right way.

The penis enlargement exercise works in the same manner as stretching albeit with different hand and finger techniques. First, increased blood circulation to the penis will be stimulated by the vigorous application of massaging pressure; the more engorged with blood the penis is, the larger and longer it can be.

Second, increased length and girth brought by the healing of the microscopic tears in the penis brought by the exercise. Think of it this way: Your muscles incur microscopic tears when subjected to weight lifting exercises but you will end up with larger muscles – the principle for penis enlargement is similar.

The combination of increased blood flow and increased healing of the microscopic tears results in a larger and longer penis with the capacity for more prolonged erections.


How It Should Be Done

Like stretching, no piece of equipment like a penis pump or a penis clamp is necessary for jelqing – just your two hands will suffice. Add a small amount of lubricant for smoother movements and a towel for removing the lubricant off the penis’ skin.

    • Wrap your penis in a warm towel to increase blood circulation and to get it into a semi-erect state. Warning: Do not attempt jelqing on your erect penis because you can suffer bodily harm otherwise; this is not a hand job per se.
    • Remove the towel when your penis is sufficiently warm. Apply a small amount of lubricant like KY Jelly on your shaft.
    • Form an “OK” sign with your thumb and forefinger. Place it on the base of your cock and squeeze firmly.
    • Keeping the firm pressure of your hand, gradually move it toward the corona of your penis’ glans.
    • Make an “OK” sign with your other hand, place it on the base of your shaft and then squeeze firmly. Move it toward the corona and repeat the movement with the now-free hand.

Perform as many repetitions as possible. Wrap your penis in a warm towel to maintain its general warmth.


How To Do It Safely

Despite the overall safety of jelqing, it is still important to adopt safety tips for best results. Keep in mind that your goal is enlarging your penis for better sexual function, not enlarging it with an injury or an infection.

    • Keep your jelqing sessions to a moderate level. Every day sessions are good but be sure to limit the time, say, just for 5 minutes or so. Like all exercises, you can become injured (i.e., torn blood vessels, visible scar tissues, and even disfigurement or desensitization)
    • Keep your penis as warm as possible, thus, the warm towel. Jelqing inside a warm room also helps in this regard.
    • Apply smooth motions instead of jerking motions. Think of it as masturbating with a small amount of lubricant in your hands.


Does Jelqing Work?

Yes, it does! For best results, you should also use male enhancement pills according to the manufacturer’s recommendations.

Jelqing will also produce better results when it is paired with healthy diet, exercise and lifestyle habits. Eat more fruits and vegetables, nuts and seeds, lean meat and fish, seafood including clams, scallops and oysters, and low-fat dairy products.

The healthier your body, the healthier blood flow will be to your sex organs.

Manage your stress levels, too. Your erections and sexual satisfaction will also depend on your physical condition and your psychological approach to life in general as well as sex and relationships in particular.

I’ve talked about Stretching briefly in this post (top 3 exercises), not it’s time to find out more about this technique in details.

Stretching exercises are the backbone of the best penis enlargement program because of its numerous benefits. The movements involved in the exercises work in two ways, namely, increasing blood circulation to the penis and stretching its skin so that it becomes longer and larger.


The exercises also provide for more control over ejaculation such that premature orgasms can be avoided.

Keep in mind that the goal in stretching exercises for penis enlargement is to pull on the penile tissues without inflicting discomfort, much less pain. Start with gentle stretches in a single direction before gradually increasing in intensity and in multiple directions (e.g., sideways, rotations).


Basic Stretch

As its name suggests, the basic stretch is the starting point for all stretching exercises mainly because of its simplicity. The movements are easy to perform because these only involve one hand, mimic the movements of masturbation, and stretch the penis without causing discomfort.

    • Be sure that the penis is flaccid before starting on the exercises. The room should preferably be warm since cold temperatures can cause shrinkage of the penis.
    • Retract your penile foreskin and grasp your penis behind its glans with your right hand. (Use your left if you are left-handed for comfort)
    • Slowly but firmly pull your penis forward for a comfortable stretch – just far enough but not too far enough to be painful. Hold for 5 seconds and then relax pull.
    • Repeat the motions in different directions – right, left and downward. Be sure to hold the stretch for 5 seconds and then relax on the pull before proceeding to the next direction.

Repeat for 5 minutes at a stretch. Overdoing on the stretches can damage the penile cells so exercise in moderation.

Tip: Apply a small amount of lubricant on your hands and rub it between your hands before starting on the exercises. You will have an easier (i.e., smoother) time stretching your penis without compromising on the firm grip required for the movements.


Twisted Stretch

This method adds a twist, pun intended, on the basic stretch. Just be sure to apply gentle pressure when twisting on your penis to avoid pain.

    • Let your penis stay flaccid. You can perform the exercise after undressing or after your shower, thus, enjoying the comfort of cool but not cold room.
    • Use both of your hands to twist your penis.
    • Grab your penis just below its glans. Slowly pull it forward until it has been stretched to its limits sans any discomfort.
    • Hold the stretch for 5 seconds. Release your pull. (This is the first set)
    • Perform the twisting action but change its direction and repeat the movements. (This is the second set)

You can perform as many sets as possible but when your penis starts to experience discomfort, you must stop. Better yet, limit yourself to just 5 sets.


Double Stretch

This exercise stretches the penile shaft for better results. You will be required to use your two hands in stretching your shaft in two opposite directions – one hand pulling away from your body and the other hand pulling toward your body.

    • Retract your foreskin and grasp your penis an inch behind its glans with your first hand.
    • Pull your penis forward until its comfortable stretch is reached; use a slow but firm movement.
    • With your second hand, pull your grip shaft with an OK grip (i.e., your thumb and forefinger should meet) about an inch above the base, and then pull backwards.
    • Hold the stretch for 5 seconds in two different directions. Release hands.
    • Repeat the motions but with alternating hands. Perform at least 5 sets.

When performing these penile enlargement exercises, you must adopt safety methods like washing your hands first, using firm but gentle pressure, and stopping whenever you feel discomfort. Your goal is to enlarge your penis for sexual pleasure, not enlarge it with an infection or an injury.

The best male enhancement exercises require just a few basic things – your two hands and their adjustable grip, your penis in the required state of erection, and your dedication to penile workouts.

You must avoid using pieces of equipment like pumps and clamps, which have been proven not only ineffective but also dangerous to penile health.

Your best bets then are stretching, jelqing and Kegel exercises, which are safe, effective and natural methods in increasing penile length and girth. You will even discover that these exercises will even increase the duration of your erection, thus, improving on sexual pleasure for you and your partner.


Stretching Exercises


Of all the exercises for penis enlargement, stretching is the most basic exercise because it involves relatively simple motions that mimic masturbation movements. Think of stretching as penis massage resulting in the following benefits:

    • Increased Blood Circulation
      It must be noted that penile erection is the result of an increased amount of blood flowing into the sex organ such that an increased blood flow results in a longer and larger hard-on. As you warm up your penile muscles by applying massage movements, your penis will experience increased blood flow. You may even enjoy a hard-on in the process – proof that, indeed, stretching can work.
    • Increased Skin Stretching
      It should also be noted that, during exercise, the skin and muscle tissues incur microscopic tears, which usually happens when lifting weights. The body responds by generating more skin and muscle tissues to fill in the gap, so to speak, resulting in larger muscles. This is the same principle in penile stretching. The more you stretch your penis sans the pain, the more microscopic tears can form in it and the bigger it can be.

Tip: Be sure that your penis is completely flaccid when performing this exercise. Otherwise, you will be unable to perform the movements without prematurely ejaculating, which defeats its purpose.


Jelqing Exercises

Also known as milking because its movements mimic the milking of cows, jelqing is considered as the best solution for penis enlargement in both length and girth. Its main goal is similar to stretching exercises albeit with a greater amount of pressure and, thus, bigger results.

Keep in mind, however, that jelqing movements should still be firm yet gentle. Otherwise, your penis can suffer from temporary side effects like discomfort, if not pain, which can discourage your efforts in applying the jelqing exercises on a regular basis.

Basically, jelqing involves the following steps:

    • Ensure that your penis is semi-erect. Apply lubrication, too.
    • Put your thumb and forefinger in an OK sign at the base of your penis.
    • Begin pushing your hand toward the head of your penis.
    • As soon as you reach the head, your other hand with the OK sign should then perform the same movement.
    • Repeat as many times as necessary.

Each stroke should ideally last for 3 seconds or so. Stop jelqing or relax your grip when you feel discomfort.

Unlike weight lifting exercises, the adage “no pain, no gain” does not apply to penis enlargement exercises. When you feel discomfort, more so pain, in your penis, then you are probably doing it wrong or doing it too many times.


Kegel Exercises

kegelsDon’t be fooled by the popular notion that Kegel exercises are only for women. In fact, men can also benefit from Kegel exercises mainly by exerting more physical control over their urethral and anal muscles.

When you can control your urethra, you are more likely to control your ejaculation time. Think of it as delaying your ejaculation so that you can provide more vaginal stimulation for your partner and, hence, more sexual pleasure.

The steps can also be performed even when you are sitting or standing without anybody being the wiser for it. You can start by contracting your pubococcygeus (PC) muscles 20-30 times a day before gradually increasing the number of contractions.

Male enhancement exercises are obviously performed with the goal of increasing the length and girth of the erect penis, thus, increasing sexual satisfaction for both the man and his partner.

Keep in mind that these exercises do not require any piece of equipment (e.g. pumps and clamps) because only the hands are used such that the movements evoke masturbation – but, of course, it is not.

These penile enlargement exercises are considered the better option to penile enhancement surgery for several reasons described below. When these are coupled with safe, effective and natural male enhancement supplements, the results can be impressive indeed.


Faster Physiological Changes

Male enhancement exercises are designed to achieve three main goals in relation to the physical enlargement of the erect penis. Keep in mind that the penile enlargement in terms of length and girth, even in terms of longer erection periods, can only be achieved with regular and proper application of the exercises.

Results will also vary between two individuals due to factors like age, physical condition including any underlying disease, and sexual opportunities, to name a few.


Increase Blood Circulation To The Penis

blood circStretching and jelqing, two of the most popular forms of penile enlargement exercises, work mainly by increasing blood circulation to the penis.

During an erection, the penis is engorged with blood so that it remains erect until ejaculation when the blood level returns to normal.

By regular massaging of the penile area particularly the shaft itself, blood circulation can be increased.

Over time, blood vessels in the penis become enlarged, thus, more blood to flow into the area.

The result: Longer and wider as well as prolonged erections.


Stretch The Skin

During exercise particularly in weight lifting exercises, the skin and muscles of the body are stretched, so to speak, on the cellular level.

These parts of the body incur microscopic tears brought by the stress of the exercise (e.g. doing bench presses), which will then be healed by new skin cells and muscle tissues bridging the gap between the tears.

The result: Larger muscles with skin that stretched to accommodate their increased size. This is also the same principle that applies to penile enlargement using manual exercises like stretching and jelqing.

As you stretch your penis to its limits – stretch your penis as long as possible without experiencing discomfort – it incurs microscopic tears. New skin cells will then be produced to bridge the gap, thus, resulting in a longer penis with regular stretching.


Increase Strength And Duration Of Erection

Kegel exercises result in this benefit mainly because the workout strengthens the muscles controlling the urethra and anal glands. Think of it this way: The more physical control you have over your urethra, the more likely you can maintain your erection – or delay ejaculation, to be more specific.

Even better control on your anal muscles can contribute to sexual satisfaction. Clinching your anal muscles can also delay ejaculation.

The trick is in performing the stretching, jelqing and Kegel exercises in the proper and regular manner for best results.


Better Psychological Control

And then there’s the fact that satisfying sex is also about mental confidence in your sexual abilities. Yes, even men with average-sized penises can make their partners sexually satisfied because of their techniques, not to mention passion, in bed.

Because your penis appears to be longer and larger – it may even be so, in fact – your confidence increases. You are then more likely to be more confident in your thrusts and techniques, thus, increasing sexual pleasure for both you and your partner.

You should always remember, nonetheless, that sexual pleasure is as much physical as it is psychological in nature.

For all of these benefits of male enhancement manual exercises to be effective, however, it is necessary to apply the appropriate techniques including the level of erection, the type of grip, and the number of repetitions for each movement.

Like all types of exercises, challenge yourself without putting your body in general and your penis in particular in danger.