5 Exercises To Increase Penis Size

Introduction

Penis size is a common concern for many men, but it’s important to understand that size does not necessarily correlate with sexual satisfaction or performance. While there are no exercises that can significantly increase the size of the penis, some practices can improve blood flow and contribute to better sexual health. It’s essential to approach any claims of penis enlargement with caution, as many are not supported by scientific evidence. Prioritizing general sexual health and fitness is the most reliable way to support sexual function.
What is the average penis size? How to get a bigger penis? If you are trying to find answers for these frequently searched questions- this article can help you with medically correct information.

Friendly Reminder: The information shared here is for educational purposes only and the reader should consult a registered medical practitioner before implementing any changes to their health routine.

How to Measure Penis Size?

You need some privacy, a clean ruler, a clean measuring tape or a non-stretchable string (for measuring the girth of penis).

• Prepare for the measurement: Ensure that the penis is fully erect for accurate measurement. You may also measure while flaccid, but results will vary more significantly.
• Measure the length: Place a ruler or measuring tape at the base of the penis, where it meets the pubic bone, and measure along the top side up to the tip of the glans. Make sure the ruler is pressed gently against the skin.
• Measure the girth: Wrap a soft measuring tape around the thickest part of the erect penis shaft, usually at the middle. Record the circumference.
• Repeat for accuracy: Take multiple measurements at different times to account for natural variations in size due to factors like temperature or level of arousal.
• Record your measurements: Write down your measurements to keep track and compare if needed.

Anatomy of the Penis

Main Parts of the Penis:

• Shaft or Body of Penis: The long, cylindrical portion of the penis.
• Glans (Head): The rounded tip of the penis.
• Root: Anchors the penis to the body.

Internal Structure:

• Corpora Cavernosa: Two cylindrical chambers inside the shaft that fill with blood during an erection.
• Corpus Spongiosum: Surrounds the urethra and maintains the penis’s shape during erection.Urethra is the common passage for semen and urine.

Understanding the Growth Of Penis 

• The penis is formed during the growth of the baby in the mother’s womb. 
• Penile growth begins during puberty, typically between ages 9 and 14.
• Growth is influenced by hormonal changes, especially testosterone.
• The penis reaches its adult size by the end of puberty, with no further natural growth occurring afterward.

 Factors Affecting Penis Size in Men

• Genetics: The primary determinant of penis size is genetics, much like other physical traits such as height or eye color. Your genes play a key role in shaping the size and appearance of your penis.
• Hormonal Levels: Hormones, particularly testosterone, influence penis growth during puberty. Any imbalance in these hormones during this critical period can affect final size.
• Health and Nutrition: Proper nutrition during childhood and adolescence supports overall development, including penis growth. Poor nutrition or chronic illness during these years may impact growth.
• Body Weight: Excessive body fat, especially around the pubic area, can make the penis appear smaller, as fat can obscure part of the shaft. Maintaining a healthy weight can help in accurately assessing size. 
• Developmental and Endocrine abnormalities: The size and shape of penis can be affected by developmental or hormonal disorders. 

5 Exercises That Claim To Increase Penis Size

Penis stretching exercises have gained popularity over years. People often search online- how to increase penis size? and start following the remedies and exercises given on the internet. But exercises to make your penis big may not actually help increase the size of your penis.Let’s read more about different exercises known to increase penis size and understand the scientific logic behind them-  

1. Massage Exercise

In this type of manual exercise, lubricant is applied to the penis and massaged gently. This exercise is intended to stretch the skin of your penis which may aid in the enlargement of the penis. You need to repeatedly do this in order to achieve faster results. 

Caution- Vigorous massaging can lead to tissue injury.

2. Penis Pump Exercise

This stretching device can be attached to the penis and it tends to create immediate erection. The device creates a vacuum and increases the blood flow to penis with the help of suction.

How To Use

Here’s what you need to follow:

• Firstly, apply lubricant on penis to avoid irritation. 
• Place the tube over your penis. 
• Turn on the pump and it will take a few minutes for an erection to happen. 

Caution: There are limited studies around the long-term effectiveness of such devices. Always consult your doctor before using any such device around your sensitive areas.

3. Jelqing Exercise

This is the most common form of exercise among men. It may help in improving the blood circulation to penis.

How To Do?

Here is how you do it: 

• Place both hands on the penis and gently move it from top to bottom. 
• Repeat for 5-10 times 
• Stop immediately if you experience any pain or discomfort.

4. Stretching Exercise

There is no scientific evidence that stretching exercises can increase penis size.This exercise is similar to milking a cow. This is a kind of jelqing exercise, but it uses only your thumb and index finger. 

How To Do?

• Use your thumb and index finger to slide the skin from top to bottom.
• Do it 5-10 times. (Make sure you do not masturbate). 
• If there is erection, let the penis relax and continue after 5 minutes

Penoscortal rings are devices that may help in keeping an erection for a longer period and create the appearance of a larger penis. These rings fit around the base of the scrotum and penis, helping to keep the blood in the penis, which might make make it look bigger during sexual activities. However, it should be worn cautiously and after consulting a doctor as it may also cause discomfort and injury.

Dr. Nayana Shetty, MBBS, MD

5. Kegel Exercise

.Kegel exercises help strengthen the pelvic floor muscles and may support performance.Stay focused throughout the exercise

How To Do?

Here is how you do it:

• Contract your pelvic floor muscles and hold for three seconds
• Relax for three seconds. 
• Repeat this a few times in succession. As your muscles strengthen, try doing Kegel exercises in different positions, such as sitting, standing, or walking

Note: Before implementing any exercise or technique mentioned in this article, it is important to consult a urologist to understand the pros and cons of performing any exercise for penis. Incorrect practices may injure the penis.

Can You Increase the Size of Your Penis Naturally?

While many products and techniques claim to increase penis size, there is little scientific evidence supporting their effectiveness. However, maintaining a healthy lifestyle can contribute to better overall sexual health, which might indirectly influence penis function and appearance.

1. Healthy Diet

A balanced diet rich in macro and micro nutrients, such as fresh fruits, vegetables, whole grains, lean proteins, and healthy fats, is essential for overall health, including sexual health. Proper nutrition supports blood flow and hormone levels, which are crucial for sexual function.

2. Regular Exercise

Regular physical activity improves cardiovascular health, which is vital for maintaining proper blood flow. Exercises like Kegels specifically target the pelvic floor muscles, potentially improving sexual performance and penile function.

3. Weight Management

Maintaining a healthy weight can prevent conditions like obesity and diabetes, which are known to negatively impact sexual health. Excessive body fat can also reduce testosterone levels, leading to potential issues with libido and erectile function.

4. Sufficient Sleep

Adequate sleep is crucial for hormonal balance, including testosterone production. Poor sleep can lead to lower energy levels and reduced sexual desire, affecting overall sexual health.

5. Stress Management

Chronic stress can lead to hormonal imbalances, including reduced testosterone levels, which may impact sexual function. Techniques such as meditation, deep breathing, and yoga can help manage stress, promoting better overall and sexual health.

6. Avoid Smoking and Alcohol Consumption

Smoking and excessive alcohol intake can impair blood flow and lead to erectile dysfunction. Quitting smoking and moderating alcohol consumption are important steps in maintaining sexual health and overall well-being.

Penis Enlargement Products that Claim to Achieve Bigger Size

Various products are marketed as remedies for increasing penis size naturally. These can be dangerous to your health. Never consume or use anything for penis enlargement without consulting a doctor. Here are some popular examples that you need to be cautious about-

1. Pills

People often ask if Penis enlargement pills increase penis size? Often marketed as natural supplements, these pills claim to increase penis size by boosting blood flow or enhancing hormone levels. However, there is little scientific evidence to support their effectiveness, and some may contain harmful or unregulated ingredients.

2. Creams

These topical products claim to enlarge the penis by improving circulation or stimulating tissue growth. However, there is no reliable proof that they work, and they can sometimes cause skin irritation or allergic reactions.

3. Pumps

Vacuum pumps create temporary swelling by drawing blood into the penis, which can make it appear larger temporarily. While they can help temporarily with erectile dysfunction, they do not result in permanent size increase and overuse can lead to tissue damage.

Penis Enlargement Surgery

Penis-enlargement surgery (phalloplasty) is rarely needed and is usually reserved for cases where the penis doesn’t function properly due to a congenital issue or injury. Some surgeons offer cosmetic procedures to enlarge the penis, but these are controversial and often deemed unnecessary by experts. There is a lack of sufficient research to fully understand the risks and benefits of these procedures.

A penis enlargement surgery can be involve any one of the following : 

• Cutting the suspensory ligament: This surgery makes the penis appear longer by cutting the ligament that attaches it to the pubic bone, but it doesn’t actually increase length and can lead to instability and potential injury during erection.
• Fat injection: Fat is taken from another part of the body and injected into the penis to increase thickness, but results can be uneven, with possible scarring, irregular shape, and issues with sensation.
• Tissue grafting: Skin and fat are grafted onto the penis to increase width or length, but the procedure can cause infections, scarring, and deformation, with no proven safety or effectiveness.
• Penis implants: Material is implanted under the skin to make the penis appear thicker, but risks include infection, scarring, and potential erectile dysfunction, sometimes requiring additional surgery.

To know more about the risks and benefits associated with surgery to increase penis size, consult a urologist and plastic surgeon.

Many people are not aware that filler injections might also help in increasing penis size. Studies have shown that using these fillers may lead to a modest increase in some, especially in the initial months. These injections may also improve erectile dysfunction in the long run. However, more studies are needed to validate these treatments for their effectiveness and safety.

Dr. Nayana Shetty, MBBS, MD

Stop Worrying About Penis Size. Here’s What Experts Have to Say!

Consult a psychiatrist and a urologist first. Many-a-times it’s not the size but the self doubt related to the normal size of penis that creates the entire problem. Consulting an expert can solve the problem.They may help you in understanding the following- 

Psychological Impact:  Concerns about penis size can affect self-esteem and sexual confidence. However, focusing on mental and emotional well-being can significantly improve your sexual experience and satisfaction.

Communication with Your Partner: Open communication with your partner about your feelings and concerns can reduce anxiety and strengthen your relationship. Understanding and support from your partner can ease worries about size and improve intimacy.

Role of Exercise: Regular exercise and maintaining a healthy weight can enhance your overall sexual health, boost confidence, and improve your body image, making you feel better about yourself.

Conclusion

Worrying about penis size is common, but it’s crucial to remember that size doesn’t determine masculinity or sexual ability. Confidence in and acceptance of your natural size is key to a fulfilling and healthy sexual life. If you are constantly looking for options to increase penis size, if concerns about penis size are affecting your mental health or relationships, consulting a sexologist (MBBS, MD Psychiatry) can help address these issues and provide guidance on managing anxiety and self-esteem.

Frequently Asked Questions (FAQs)

References 

1. American Urology Journals.Penile and Foreskin Stretching Practices Through Time and Culture.[Internet].Available from:https://www.auajournals.org/doi/10.1097/JU.0000000000002541.17 
2. Gold Journal. Penile and Foreskin Stretching Practices Through Time and Culture.[Internet].Available from:https://www.goldjournal.net/article/S0090-4295(23)00183-8/fulltext 
3. National Center for Biotechnology Information (NCBI).Penile length and circumference dimensions: A large study in young Italian men.[Internet].Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8243978/
4. PubMed.Penile length and circumference: an Indian study.[Internet].Available from:https://pubmed.ncbi.nlm.nih.gov/17568760/ 
5. National Center for Biotechnology Information (NCBI).Worldwide Temporal Trends in Penile Length: A Systematic Review and Meta-Analysis.[Internet].Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10523114/ 
6. The Aesthetic Society.Penis Enlargement.[Internet].Available from:https://www.theaestheticsociety.org/procedures/genital/penis-enlargement 
7. BJUI Journals.Am I normal? A systematic review and construction of nomograms for flaccid and erect penis length and circumference in up to 15 521 men.[Internet].Available from:https://bjui-journals.onlinelibrary.wiley.com/doi/abs/10.1111/bju.13010 

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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