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3 Best Exercises to Enlarge Penis Size (Long & Thick)

Do you want a longer and thicker penis?

Don’t worry.

In this article, I will tell you the best exercises to enlarge penis size. I am pretty sure that if you practice these exercises for a few weeks, you will be able to get your dream-size penis.

These exercises are also best to add multiple inches to the length and girth of your penis.

Do such exercises exist?

Of course, there are many penis enlargement exercises that have been proven to increase the length and circumference (girth) of your penis and the good thing is that we are going to discuss such exercises in detail in this article.

Before we start our discussion, I want to discuss two myths that are very much common when it comes to penis size.

penis exercises

1. Myths Related to Penis Size

1) Penis enlargement is not possible

This is nothing but a myth. With the proper exercises, penis enlargement is 100% possible.

But what it takes is time. It is pretty true that penis enlargement exercises take time to show the result. In one study, 1000 men are told to exercise their penis for three months.

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After 3 months, they were able to increase their penis length by 1 inch and penis girth by 0.5 inches. There are many case studies like this in which men grew their penis even by 4.5 inches in length and 3.5 inches in girth.

Countless men have added many inches to their penis size with the exercises discussed in this article. These all studies show that it is possible to enlarge your penis and penis enlargement is not possible is just a myth.

2) Penis enlargement is quick

Many people who believe that penis enlargement is possible also believe that it is very quick and temporary.

Where it is possible to gain two inches in one year, some spammy websites and companies promote their products by saying “Add two inches in one week”.

The truth is penis enlargement is not quick. It takes months or sometimes years. But this is for sure that it works. Studies show that it takes 2-3 months for most men to add 1 or less than 1 inch to their penis.

It takes 3-12 months to add 1.1-2 inches and more than 12 months to 2 years to gain 2 or more inches to their penis. According to these results and many more studies, it is not possible to increase penis size quickly.

Now one question may arise whether these increments in length and girth are temporary or permanent.

The answer is these results are permanent.


It is because your penis gets exercised automatically when you have sex, masturbate, and even when you get random erections (such as nocturnal erections).

This can maintain your penis size but can’t increase it.

So if you enlarge your penis by exercise and just keep your life normal, you will be able to sustain your gains.

exercises to enlarge penis

2. Benefits of Penis Enlargement Exercises

Many people who do penis enlargement exercises can get many other benefits from these exercises apart from just a bigger flaccid and erect penis.

Here are a few of them.

  • Harder, stiffer, and long-lasting erection
  • Prolonged sex
  • Multiple orgasms
  • The greater intensity of ejaculation
  • Large ejaculation volume
  • Increased shooting distance when ejaculation
  • Lower risk of prostate cancer and other prostate-related issues
  • Decrement in penis curve
  • Better overall sexual experience
  • High sex drive
  • Greater confidence

If you are satisfied with the benefits and truth of exercises to enlarge penis size then we should start our further discussion.

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Young man checking his penis

3. Top 3 Exercises to Increase Your Penis Size

First of all, what size of penis you are aiming for?

A large one right?

But what size do you consider a large one…

If you are influenced by some other wrong sources then you may think of 8-10 inches of the penis is a good one.

But according to the studies of Alfred Kinsey (also known as the founder of sexology), the average length and girth of an erected penis should be 6.21 inches and the circumference should be 4.85 inches.

Read: Best Foods to Increase Penis Size

The average length of a flaccid (not erected) penis should be 3.89 inches and the circumference should be 3.75 inches. So if your penis has these lengths and girth, you don’t need to worry about anything.

But if you still want to increase the length and girth of the penis then here are some exercises to enlarge penis size.

1. Kegel exercise

There are generally three types of kegel exercises. Let’s discuss them step by step.

Kegel exercise no. 1 – The Kegel Start & Stop

Many women told that they would like to prefer hardness more than size. They even said that who will care for size when the penis is not hard.

The kegel exercises focus on increasing the hardness of the erected penis as well as enlarging the penis. If you already have a hard. Kegel is considered the best exercise to make hard harder.

It is also found that kegel exercise also increases the size of the head of the penis. The head of the penis is considered the best part to enlarge.

That is why Kegel is considered one of the best exercises to enlarge penis size. In this exercise, you don’t have to exercise your penis. Instead, you train and strengthen your pelvic floor muscle.

Pelvic floor muscles are just like your biceps, triceps, and abs. They are located at the root of the inner penis.

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kegel exercise
How to perform the Kegel start & stop exercise?

As I mentioned above, in kegel exercise you have to train your pelvic muscles. You don’t need to use your hands. This exercise can be done with the power of the mind.

How to identify Pelvic muscles?

  • Go to the wash-room and start urinating
  • Then stop urinating suddenly. The muscle used to stop your urine flow are your pelvic muscles.
  • If you still can’t identify them, put your fingers between the penis and anus and again try to stop urine.
  • The muscles you feel contracting are your pelvic muscles

The act you performed here in order to identify your pelvic muscles is called the Kegel exercise ( one of the most praised exercises to enlarge penis size).

Just start urinating and stop the flow for a few 2-3 seconds and restart the flow. Do 3 to 4 times in a single session. 2-3 sessions per day are good enough.

Kegel exercise will make your pelvic muscles strong as well as increase the size of the head of the penis.

Here you have to remember that pelvic muscles are just like other muscles of our bodies that get strong when we rest and not when we exercise.

So also give rest to your pelvic muscles. Get at least one day of rest between each kegel workout. Then gradually increase the holding time and number of sessions.

Kegel exercise no. 2 – The Regular KEGEL

This is very simple. It just involves the contraction of pelvic floor muscles. Contract your pelvic muscles for 2-3 seconds and then release them.

You can do this exercise while brushing, washing hands, driving, or even working in the office.

kegel to increase penis size

Kegel exercise no. 3 – The Kegel Slam

This exercise can be done when your pelvic muscles are strong enough. It will take a minimum of 15 seconds to perform this exercise.

The beginner can start this exercise within a few days of doing regular kegel.

How to perform the Kegel Slam?

Take 5 seconds to slowly contract the pelvic muscles, and hold the contraction for the next 5 seconds. Then in the next 5 seconds, slowly release the held contraction.

One full rotation of this exercise will take a minimum of 15 seconds.

Advantages of Kegel over other penile exercises to enlarging penis size.

  • It doesn’t need to warm up. You can perform it anywhere and anytime.
  • You have to perform other penile exercises in a sit-down position. While kegel can be done in any position.
  • Kegel is also known to increase the sensitivity of the penis which is very good for sexual pleasures.

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Remember these before starting the Kegel exercise

1) Don’t Overtrain –

Due to the easiness of kegel exercise, many beginners start overtraining to gain its benefits overnight. It can be harmful to your body.

Research shows that overtraining your pelvic muscles can lead to temporary premature ejaculation and temporary erectile dysfunction.

So give proper rest, start with low intensity and slowly increase the intensity.

2) Do Kegel in a proper way

This is not like any other exercise in which you have a mirror to observe or a person to observe whether you are doing it in the correct way or not.

Many times, it is found that beginner can’t isolate their pelvic muscles while exercising.

Means what?

It is often found that beginners also move and use other muscles, especially legs. It is just like doing biceps or any other muscle training in which you just focus on one muscle and not on many.

To avoid this, put your 2-3 fingers between the penis and anus and observe whether you are doing it properly or not.

Now we will discuss the remaining two exercises to enlarge penis size. These two are most effective and directly related to increasing the length and girth of the penis.

  • Jelqing
  • JAI Stretching

They both are the best exercises to enlarge penis size.

As I mentioned above, we don’t need to warm up for the kegel exercise. But for jelqing and stretching exercises, we need to start with a warm-up.

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Warm-up before doing penile exercises has several benefits. It can promote growth and decrease the chance of injury.

It can also help you to avoid some side effects of penile exercises (skin darkening, red spots, etc) which we will discuss below.

But warm-up before the penile exercises is slightly different but the concept is the same. Here we focus on heating the penis rather than exercising the penis.

The temperature has important effects on penis size. You might have noticed that when the atmosphere is cold, your penis shrinks and becomes stiff. This effect is called the turtle effect.

Why does this happen?

When your body is cold, it promotes the blood flow to important organs such as the lungs and heart and decreases the blood flow to the penis.

That’s why your penis shrinks. If we heat our penis, we can increase the blood flow to it.

Benefits of Heating penis

1) When we try to exercise with a stiff penis, there is a chance of tearing the penis tissues. Heating makes the penis flexible. The increased flexibility also leads you to more gains.

When your penis is flexible, it is easy to stretch and enlarge it.

2) Heating also increases the blood flow to your penis, more blood flow means more oxygen to penis tissues. Which makes the penis more healthy and you can have strong erections.

So always warm up before starting jelqing or stretching exercises.

How to heat your penis?

1) Moist heating pad

The moist heating pads are somewhat cheap and easy to use. They are generally used for muscle pain. But you can also use it to warm your penis.

heating pad

2) steamed towel

3) Use a heated gel pack

4) Sit in a hot bath or stand in a hot shower

5) Use an infrared lamp or massager to heat your penis

6) Place your penis into a thermal mug with hot water

Tips for warming up

1) Start exercising immediately after you warm-up

The penis muscles start dissipating heat quickly. When your penis is heated, it will be more flexible and easier to stretch.

2) Gently massage your penis while warming up

Massaging with warming up will increase blood flow to the penis.

Massaging still depends on the type of warming up. If you are warming your penis in the shower then massaging will be good.

3) Also heat the area between your testicles and anus

It makes the inner penis and ligaments easier to stretch.

2. Jelqing

Jelqing is the most basic and effective exercise used to enlarge the penis. No matter whether your aim is to increase length, girth, or hardness. Jelqing is beneficial in all of them.

In jelqing, we use OK grip to stretch the penis so that blood and nutrients can be pulled to the penis.

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In jelqing, we pressurize the muscle and blood vein of the penis. This pressure helps the penis to enlarge, expand and harden.

There are two important aspects of jelqing. The first one is lubrication and the second one is erection levels.

ok grip in jelqing


At the beginner level, you will require lubrication to jelq. Of course, you can do it without lubrication but in the beginning, you should use lubrication. 

It is because they prevent you from side effects of jelqing such as skin darkening, red spots, skin peeling, etc. It also makes the learning process easy.

But what to use for lubrication?

Well, you can use any oil but vigor circulation oil is made especially for penile exercise lubrication.

It includes some essential oils and herbs that are natural vasodilators. It can increase the blood flow to the penis and hence increase the hardness and overall penis health.

However, you can also use canola oil, vegetable oil, olive oil, coconut oil, cocoa butter, etc.

But please don’t use water, soaps, or lotion as lubricants. Soap and lotions may cause irritation to the penis.

vaseline as lubrication to penis

Erection levels

You can’t practice jelqing when your penis is too erect or your penis is not erect.

It is because when you do jelqing when your penis is too erect, it will be very dangerous for you. If you do jelqing when your penis is not erect, jelqing won’t be useful. And your jelqing exercise will be unproductive.

40-75% of erection level is best for jelqing. After practicing it with these erection levels, you can increase the erection levels and also the intensity of the exercise.

You can do jelqing with a maximum erection of 95% but don’t ever do jelqing with a 100% erection.

It is because when your erection level is 100%, your penis doesn’t acquire any change to it.

Many studies show that when you do jelqing with low erection levels, it increases the length of the penis and when you do jelqing with high erection levels it increases the girth of the penis.

You can perform jelqing as per your aim. That is why jelqing is also considered one of the best exercises to enlarge penis size.

Step By Step Guide to Jelqing

Let’s understand the method of one of the best exercises to enlarge penis size i.e, Jelqing

Starting Position – Stand, sit or lay down

Erection levels– Get erection levels up to 40% and warm up first. Don’t start the exercise with low erection levels.

Method –

  • Grip your penis. Don’t directly grip the head of your penis
  • Gently pull straight out for 30 seconds
  • After the stretch, restore blood circulation by slapping your penis against your legs.
  • Repeat the same action again
  • You can also pull your penis up, down, right, and left directions.
  • For every direction, perform jelqing twice.

Now you may be thinking that you may lose girth by stretching.

But let me stop you from worrying. Stretching won’t decrease your girth. Some studies show that stretching actually increases the girth of the penis.


It is because when you stretch the penis tissues, they get more oxygen and can develop more.

Can I hold the stretch for more than 30 seconds?

Of course, you can hold it for 60-90 seconds. But as far as you are a beginner, just stick to 30 seconds. After 5-6 weeks you can increase the time period.

3. JAI Stretching

JAI stretching is one of the most recommended exercises to enlarge penis size.

When I was researching and gathering data for this article, I came across one fact the man who invented JAI stretching, had tried many stretches but he never gained an inch.

But when he tried active-isolated stretching, he gained a few inches in a very few weeks. Not only he but whoever tried this method, has definitely gained the benefit of it.

This stretching is called JAI stretching. It includes light and quick stretches. This exercise can also be used as a warm-up stretch before starting any exercise.

Erection level – 0 to 40


  • Use OK grip
  • Gently stretch your penis and hold it for two seconds
  • Then release the stretch for two seconds
  • Repeat the actions 20 times if you are a beginner

Mentions :

  • Pull your penis gently and lighter than you stretch in jelqing
  • If you pull it hard and stretch for a long time, the JAI stretch won’t work.

These are all three exercises to enlarge penis size. Also, don’t forget to cool down your penis after every workout session.

Many men found a boost in the gains after they started cooling down their penis with cold water or cold washcloths but don’t cool it so much because it will shrink or contract your penis.

Here we have discussed almost all the exercises to enlarge penis size. Now let’s discuss the side effects that these penile exercises can cause.

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4. Side effects of Penis Enlargement Exercises

1) Pain

If you are a beginner and unconsciously overtrain then you may feel pain in your penis. If you feel pain then lower the intensity of exercises and give proper rest to your penis.

Also, do warm-ups before exercise and cool down your penis after the penile exercise.

 2) Darkening of penis

The temporary darkening can be understood but many people also suffer from long-lasting darkening. The only way to avoid this from happening is heat.

Properly heat your penis before a workout. If you feel your penis has cooled down during exercise then again heat it.

Massaging gently combined with heat is great to avoid darkening.

3) Bruises

It is the condition in which the penis becomes darker in certain spots. The main cause of this is you might have applied too much force.

Bruises generally appear when you jelqed or griped your penis with too much pressure. If you find bruises then you should stop exercising for a few days.

As bruises go away you can restart exercises but with low force this time. It is often advisable to take vitamin C supplements as you start finding bruises in the beginning.

4) Dry skin

It is a very common side effect. You can avoid it by lubricating your penis well before exercising.


Here we have discussed the best penile exercises to enlarge penis size.

  1. Kegel exercise
  2. Jelqing
  3. JAI stretching

If you really want to increase your penis size then you have to do these exercises for a couple of months on regular basis.

Gradually increase the intensity of the exercises and give proper rest to your penis. If you have any questions related to exercises to enlarge penis size, you can ask me in the comment box.

Thanks for reading…!!!

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