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The Top 10 Penis Exercises to Increase Size

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Updated on February 17, 2020

Looking to enhance sex by adding some size to your penis with penis exercises (enlargement)?

You're in the right place.

Here's a typical size gain result:

before and after results
Subject #3's enlargement lab results after doing PhalloGauge Medical's penis exercises.

Here are the top 10 penis stretching exercises for length and how to do them.

Or check out this page if you want the penis exercises for girth.

You should bookmark this page to remember all the penis exercises for enlargement and sexual health.

But I'd rather have a device do the exercises for me!

There's a special device that can train (stretch) your penis automatically.

It is a 100%-safe, clinically-approved, de-facto standard for penile lengthening: The Penis Extender.

Check out our affordable, award-winning device here:

However, now we're going start teaching you the exercises for size:

The Basic Penis Stretching Exercise

Basic Penis Exercises Stretching Step-by-step (How to)

  1. Grip your penis behind the head and gently pull downward. Hold the stretch for roughly 30 seconds.

  2. Repeat in the following directions and hold each stretch for 30 seconds.

But do penis exercises actually work?

Luckily our team at PhalloGauge Medical did an investigation on this big sex question:

A-Stretch Penis Stretching Exercise

Erection Level: 0 TO 50 Percent

Recommended Reps: 5

Use a cylindrical object, like your forearm, soda can, or a thick diameter pipe to perform this stretch.

A-Stretching Step-by-step (How to)

  1. Grip the penis approximately one inch below the glans and pull straight out from the body.

  2. Place the cylindrical object or arm below the penis and stretch the penis over the object, while simultaneously pushing up on the object.

  3. Hold and work the penis for fifteen to twenty seconds.

But I don't have time to do penis exercises!

Exercises take a long time.

But you can actually stretch the penis without having to spend time on exercises: by using a penis extender.

Here is a list of all the popular penis extenders:

The Bundled Stretch

You twist your penis 1-3 times to perform the stretch.

Hold the stretch for the given amount of time (e.g. 30 seconds).

Bundled Stretching Step-by-step (How to)

  1. Grab your penis with one hand so you can bundle.

  2. With that hand, twist your penis to the desired number of rotations that you are going to be stretching with.

  3. Secure a grip while bundled just under your glans as you would for any other stretch, and gently stretch your penis so that you feel resistance.

The bundled stretch is great for giving your penile tissues a new health stretch compared to the basic pulling motions of the basic penis exercises health stretch.

Great for mixing things up to increase size and health.

Penis Exercises: The Internal Stretch

Erection Level: 0 TO 50 Percent.

Recommended Reps: 5

This penis exercise uses two hands.

Internal Stretching Step-by-step (How to)

  1. Sit down and spread your legs apart.

  2. HAND 1: Place an OK-grip around your penis and your scrotum. This grip should be at the base, with your penis and testicles hanging out of the grip. Don’t grip the actual testicles!

  3. HAND 1: Stretch your penis and testicles straight up, towards your head.

  4. HAND 2: Simultaneously grip your penis an inch below the glans and also pull straight up.

  5. Hold both hands in place for twenty to thirty seconds.

Jai Stretching Exercise

Erection Level: 0 TO 40 Percent

Recommended Reps: 20

Jai Stretching Step-by-step (How to)

  1. Gently stretch your penis and hold for two seconds.

  2. While still holding the penis, release the stretch for two seconds.

  3. Repeat steps two and three until you reach desired number of reps.


Jai Stretching Tips:

Pull Gently (for health).

The goal is to perform a very light, quick stretch; this exercise should last approximately two seconds.

If you pull too hard, or for too long, the JAI stretches won’t be effective for size / health.

How do I know penis exercises will increase my penis size?

Penis Exercises are based on the clinical results from penis extenders.

Luckily, these size gains have been documented by the PhalloGauge Medical team here:

Leg Tuck Pull Penis Stretching Exercise

Erection Level: 10-30 Percent

Recommended Reps: 10

Leg Tuck Pull Stretching Step-by-step (How to)

  1. Bend forward and let your penis hang low.

  2. Reach behind your back and grip your penis just below the glans.

  3. Pull your penis directly back and then upwards, towards your butt.

  4. Hold your penis against your butt for 20-30 seconds. This is one rep.

The Ruler Stretch (AKA Bone Pressed Flaccid Length (BPFL) Health Measurement

Erection Level: 0-20 Percent

Recommended Reps: 5

This is exercise allows you to increase your gains as well as allow you to keep challenging yourself, by learning your personal best.

Ruler Stretching Step-by-step (How to)

  1. Grip your penis just below your glans.

  2. Gently press the end of a ruler into your pelvis at the base of your penis (where your penis connects to your body).

  3. Stretch you’re your penis, keeping the ruler as steady as possible.

  4. Take a measurement.

  5. To challenge yourself, try to just stretch your penis just slightly further than your previous stretch. Do not to stretch yourself such that you experience sharp pain that affects health.


Side-to-Side Stretch

Erection Level: 50 Percent

Recommended Reps: 50

Side-to-Side Stretching Step-by-step (How to)

  1. Stand up feet shoulder-width apart, and bend your knees outwards a little. To create room between your legs.

  2. Grip your penis just below the glans and stretch directly downwards.

  3. Keeping the tension in your penis, move your hand to the inner part of your left thigh and hold for 2-5 seconds.

  4. Now move your hand with your penis to your inner right thigh and hold for 2-5 seconds.

  5. Stretching to the left and to the right consists of one rep.

This penis exercise is great to increase the ligament size on the top part of your shaft because you're stretching downwards.

For most guys, this penis ligament is their smallest one, and the one that creates the health bottleneck in their length gains.

Therefore, it's definitely not a penis exercise stretch to ignore.

How To Warm-up Before Doing Enlargement Exercises

Why should men do warm-ups before enlargement sex exercises?

  1. Prevent exercise injury (health first)

  2. Maximize enlargement results

Just like warming up at the gym, you warm-up your man penile tissues to prepare these tissues for the tension.

The best way to warm-up for penis exercise stretching is to apply heat to your penis.

The most convenient way, but one way is to wrap a warm, wet washcloth around your penis for 1-3 minutes.

Why do we need to do this?

Consider the two extreme cases: being in a cold-room, versus being outside in warm weather.

What happens? In the cold room, most guys experience penis "shrinkage".

Here the penile tissues are compressing – the opposite of stretching.

In warm, sunny weather, most guys' penis will enlarge and enhance.

This is the perfect condition to be doing penis training in as a man - enlarge before training.

And that's why we "warm" up.


Jelqing Exercises

Some men, in addition to doing the penis exercises above, also include jelqing.

Jelqing is a penis exercise that is used for length enhancement.

If you think penis stretching exercises may be too time consuming, you may want to enhance your penis health in a penis extender.

(Enlargement devices literally do all the stretching for men, so men don't have to.)

Men also might want to try jelqing exercises specficially for length enlargement.

Or, just go here if you want to learn how to jelq.

Next let's talk about the health penis exercises for girth.

Kegel Exercises

This is an superb exercise, especially when having sex, because it allows you to tense the pc muscles in order to avoid premature ejaculation.

The purpose of kegel exercises is to increase the amount of blood that is pumped to the head of the glans. As a result, it forces the penile tissues to stretch and as a result, the thickness (girth) increases.

It is important that all men know this type of exercise, since it allows you to do it any place and any time.

Remember, you only have to press and contract the inner muscles with which allows the blood circulation will flow easier.

In the end, you will be able to increase the firmness of the erection and the size of the penis.

The main benefits of Kegel Exercises are:

  • You can practice it whenever you want to train for effective results.

  • You can do it from anywhere without being seen because all you have to do is make contractions in the pelvic muscle.

  • This exercise increases both your penis size and sexual pleasure.

Frequently Asked Penis Stretching Sexual Health Questions

How Much Stretching Should I Do A Day?

Men should do 20 minutes of stretching work every day to increase gains / health in a timely manner.

How Hard Should I Pull My Penis When Stretching?

The goal is to pull hard enough to stretch the tissues in the penis, but not hard enough to inflict pain (penis health).

Finding the right amount takes practice.

At first, use gentle, easy penis stretches. After a few weeks, gradually increase the intensity.

How Should I Feel When Doing Penis Stretching?

During and after a stretch, it’s not uncommon to feel a slight tingling sensation, and a feeling of health fatigue in your penis.

If you have any of these, you are on the right track.


If you feel sharp pain, you should stop penis exercise stretching immediately.

How to make sure men are being safe when doing penis exercises for girth enhancement

The biggest key to all penis stretching exercises for girth is to make sure that you don't feel pain when doing the penis exercises.

Sure, of course, you're going to feel pressure due to the forces that you're applying to your penis. But in no way, should you feel any sharp, accute, constant pain during or after you do these penis exercises.

If men are feeling this sort of sharp pain, men need to tone down the intensity for a bit. Let your penis rest back to health from work.

For more mistakes that guys usually make, check out the 6 common health mistakes the guys make when doing penis enlargement.

The penis health benefits to doing penis stretching exercises

The main health benefit of penis stretching exercises is penis size enlargement.

However, there are other natural health sex benefits as well.

These include health benefits like:

  • A penis with more girth size.

  • An increase in penis length size.

  • Harder erections to combat ED.

  • Lasting longer in the bedroom.

There is also another major side health benefit of penile exercise and gaining hard size:

Enhance your self-confidence outside of the bedroom in daily life.

Your penis is the symbol of your masculinity.

When you feel good about your penis size, you feel good about yourself and health.

Men will quickly see that penis size affects every aspect of your sex health life.

Penis Stretching Exercises: The Health Theory

There are various health theories surrounding the best natural penis exercises to enhance penis health and penis size.

Rob Michaels, penis enlargement authority and expert of the book Penis Exercises Enhancement notes:

"Considering the fact that penile exercising makes erections stronger, harder, and longer-lasting, it would make sense that penis exercising either creates more smooth muscle cells or causes the smooth muscle cells to grow."

Either way penis exercises trigger (enhance) the penile cells to grow through resistance forces.

Penis Stretching and the Inner Penis Tissue

Your penis is longer than what men might originally think.

There are many penis exercise ligaments inside the penis.

The inner penis elongates by stretching and training these ligaments - all with penis exercise.

This allows more of the inner penis to come forward, outside the pelvis, which results in increased penis length and penis size.

Penis Stretching and the Tunica

Stretches also elongate and enhance the connective penile tissue (known as the tunica) that surrounds the penis shaft.

This allows further penis size growth, as the smooth muscle penile tissue grows.

This penis size growth (along with the other health benefits, such as curing erectile dysfunction and premature ejaculation) is exactly why men want to do penis stretching.

However, if this ligament is severed, men lose their erection angle.

This is why gentle stretching and elongating of the ligament is preferred, by many men over health surgery.

In fact, in one form of penis surgery, doctors actually cut this ligament, and the sex result was not good.

Bonus Penis Exercise: Health Kegels for Sex

Ok, so health kegels are not really penis exercises for penis enlargement or penis size.

But they are critical to optimizing penis health and sexual performance.

This helps men feel less lethargic and more energized for sex.

How to do this Penis Exercise:

  1. Begin by squeezing the muscles you would use to stop the stream of urine and hold the contraction for 1 to 2 seconds.

  2. Release.

  3. Repeat 30 times, resting one minute when you’re finished.

  4. Perform 3 sets, 3 to 4 times a week.

The Penis Stretching Exercise We Don't Recommend for Penis Size:

That penis exercise is none other than:

Penis Enlargement Hanging


Of all the penis exercises, it is too aggressive and dangerous for penis size.

Penis hanging is the act of hanging heavy weights from your penis over a period of work time.

It is less like a penis exercise and more like torture.

If there is any pain in the stretching, men should stop immediately.

For this health reason alone, we cannot recommend this penis exercise.

It's really bad for your penis health in the long run.

While some advocate that you start light with these penis exercises, the sheer amount of stretching force is too simply too risky for penis size.

That's why we don't recommend it to enlarge or enhance for sex.

You should be perfectly find with hand stretching penis exercises.

Not only is this form of stretching safe, but it's effective for sex.

Penis enlargement doesn't have to be dangerous. In fact, the lighter, more moderate exercises and techniques are acatually more effective for penis size than the aggressive ones.

Penis Exercise Lubricants

Lubricants not only make penis exercises more effective, they also make them feel good.

You can try to use some of these sex lubricants for your penis exercises:

  • Olive oil

  • Lavender oil

  • Almond oil

The best part is that they feel great on your penis.

Some may not like them because they are sticky, and it takes a lot of washing to get them out of your penis area.

However, as long as you have a private sex area, lubricants definitely enhance work for your penis exercises.

Penis Exercise Safety Rules

Here are some hard rules all men should follow to see the maximum amount of penis exercise results:

    Do a stretching session at least once a day.

    Make sure each exercise session lasts at least 30 minutes.

    Don't do penis exercises for over an hour.

    Stop all enlargement training immediately if you feel any sharp pain.

Related: best penis enlargement work hard man enhancement enhance sex health how

Fact Checked: Although product recommendations are only our opinions, this research-backed page has been fact-checked and reviewed by a certified urologist and health specialist.

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Kind regards, PG Team

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