The Truth About Penis Enlargement Exercises: What Works And What Doesn’t

I remember way back in 1998 when Brandon Reece launched his Penile Fitness website, which single handily seemed to start the penis exercise revolution. Promising ’secret ancient Arabic techniques’, which had reportedly been passed down from father to son from generation to generation, this single website attracted droves of men and opened the flood gates to the popularization of penis enlargement through exercise.

Within a year or two of the launch of Reece’s website, the Internet was absolutely swamped by similar websites, all of which offered their own ‘unique’, ’secret’, ‘ancient’ and ‘proven’ exercises. In fact, from my collection of memberships, I recall most other sites being a regurgitation of the same basic information – nothing new or unique.

In all honesty, I’d question how ancient these exercise techniques actually are. In terms of information found on the Internet, I guess any information which has been around for over a decade is as ancient as the Dead Sea Scrolls. But in the true meaning of the term, I think that ‘ancient’ and ’secret’ were simply used as clever marketing tools to add a degree of validity and an air of mysticism. After ten years of interest in penis enlargement techniques though, I have to admit I’ve never actually spoken to Reece or found out exactly where he did gather his collection of exercise techniques from.

The reason I’m not particularly interested in the heritage or penis enlargement exercises though is because it’s largely irrelevant. What I was interested in, and I’m sure you are too, is simply whether or not they work, which is the basis for this article:

Does it Work?

So what’s the score? Is there any validity in the claims? Well before I answer that, here’s another claim you’ve probably heard a few times:

‘The penis is not a muscle. You can’t exercise it in the same way as your biceps and expect it to grow’.

This little gem of wisdom has been quoted countless times, often by doctors and other so called experts in the field, in an attempt to rationally dismiss the possibility of penis enlargement through exercise.

One part of the above statement is true though – the penis is definitely not a muscle. In fact, the penis is a complex organ which consists primarily of a unique material called erectile tissue.

As I’m sure you know, penile erectile tissue absorbs blood like a sponge during sexual arousal, and expands to cause an erection. It’s a pretty unique type of human tissue, as it’s not found any where else in the male human body. Its only purpose is to inflate and expand, resulting in an increase in penis size and a rigid erection.

What I bet you didn’t know is that the erectile chambers running the length of your penis are entirely enclosed in a tough sheath of tissue called the Tunica albuginea – a bit like a protective casing.

The Tunica albuginea acts like a ‘brick wall’ which limits the expansion of the erectile tissue during erection – in a similar way to how a tyre will only inflate with so much air.

The reason I mention the Tunica albuginea, is because it plays a key role in penis size – all of which can be better explained through the following very interesting, little known medical observation:

A Medical Case of Natural Penis Enlargement…

According to physicians at the Albert Einstein College of Medicine in New York, a patient experienced ’significant…permanent penile enlargement’ after suffering from an intense bout of Priapism (sustained, non-voluntary erections). The report surmised that this case of ‘Megalophallus’ as they termed it was the result of ‘ permanent loss of elasticity of the tunica albuginea due to severe engorgement during the episode of Priapism’.

In other words, this man, without intentionally doing so, achieved a significant increase in his erect penis size simply because he experienced prolonged erections – the resulting physical stress of which permanently stretched the sheath of tissue surrounding the erectile chambers.

This little known medical report clarifies a few issues. Firstly, yes, the penis can be enlarged without surgery. Secondly, regardless of the fact that the penis isn’t a muscle, it will still adapt and grow given the right environment. And lastly, and least importantly, the cynics and the naysayers are completely wrong – whether they are ‘experts’ or otherwise.

The Principle of Exercise

But the real question is, ‘Can these same results be achieved through systematic penile exercise?’

Well, the simple answer is, ‘Yes they can’ – but it does take a great deal of commitment and patience.

The mysterious Jelqing techniques you’ve probably read about elsewhere on the Internet are designed to achieve through exercise, exactly the same Megalophallus as the patient in the above medical report experienced involuntarily.

The basic idea of the Jelq is to stretch the Tunica albuginea beyond its normal limits, by applying the same type of internal pressure – but in a controlled, methodical way.

To achieve this in practice, the Jelq forces higher than normal volumes of blood into the erectile tissue. This in turn places additional stress on this surrounding sheath of tissue, which over time stretches to compensate.

But There’s More…

Jelqing plays an extremely important role in an effective penis enlargement exercise routine, but it’s not the only exercise which needs to be performed.

There are other exercises which focus on another distinct part of penile anatomy – the ligaments which anchor the penile shaft to the pubic bone. Why is this also important I hear you ask?

Well…in addition to anchoring the penis to the pubis, these ligaments (known as the fundiform and suspensory ligaments) keep a significant portion of the penis tethered away from view inside the body.

To explain this fully, I’ll use the analogy of a boat tied to its moorings. A boat attached to a piece of rope can only travel so far, because the rope is tied firmly around a mooring. However, there may still be lots of unused rope just lying on the ground behind the mooring. If the mooring is removed however, then the boat will be able to drift further afield and take up the slack of the unused rope.

This may seem like a strange analogy, but the suspensory and fundiform ligaments act in a similar way to the mooring. Behind them, there’s an additional 3 – 4 inches of hidden penile shaft, which arches upwards inside the body. By stretching the ligaments, this internally arched portion of the penis straightens – which in turn causes a greater portion of the penile shaft to be exposed to the outside world.

Sounds like hogwash? Well, you may be surprised to learn that penis lengthening surgery uses a similar technique to attempt to achieve its goals. But here the ligaments are literally severed with a scalpel.

This might sound a good option in theory, but be sure to read my article on penis lengthening surgery before you rush to the doctors. One significant draw back of any surgery is that to a lesser or greater extent, it leads to the development of scar tissue. Scar tissue unfortunately, is very inelastic and has a habit of shrinking – and not surprisingly, when scar tissue forms around the surgically severed ligaments, it has the rather nasty and counterproductive effect of drawing the penis back into the body.

However, just like the sheath of tissue surrounding the erectile chambers, these ligaments can be gradually stretched through exercise to provide the desired results. But again, it takes time, patience and dedication.

By combining both Jelq and stretching based exercises, penis enlargement through exercise is undoubtedly possible. Be prepared to dedicate time to it though to make it work. It’s very much like any other form of physical self improvement – results are achieved gradually over a number of months.

Penis Exercises

The Gains You Can Expect From Exercise.

The good news though is that exercise promotes enough steady positive changes to your penis to keep your motivation high – assuming that you have enough dedication to start in the beginning.

Often these changes begin to manifest themselves after just a few short weeks of starting a penis exercise program. One of the great things about Jelqing exercises is that they quite dramatically and quickly improve blood circulation to the penis, which improves overall penile health. Men often notice quite quickly that their erections have become noticeably firmer and fuller, similar to when you’re extremely aroused. In addition, this improved blood flow also helps your penis to look larger in the flaccid state.

It’s difficult to gauge with any accuracy though, the rate at which you’ll achieve gains in penis size after this initial period. Some men report gains of half an inch in erect length within the first month, whilst others have to invest far more time to see their first noticeable size increases.

But regardless of the rate at which you make progress, what’s certain is that over the long-term changes will occur. It’s not uncommon for men who exercise consistently to gain an extra inch and a half to two inches in both erect penis length and girth within a year.

Committing yourself to exercise for up to a year may seem like a daunting prospect and yes, it’s not for the weak willed. However, one thing I know from personal experience is that after a few weeks, your Jelqing and stretching routine becomes second nature, something in fact you almost look forward to. In the same way as people get a kick out of going to the gym, penis enlargement becomes more of an enjoyable (and dare I say it a healthy) addiction rather than a chore.

Free Penis Enlargement Exercises

On the following pages, you’ll learn 5 of the core exercises that make up a natural penis enlargement exercise workout. I’ve included this information because it’s extremely important that if you’re thinking of enlarging your penis through exercise, you should first have a firm understanding of what is involved.

It’s only by learning and applying the following basic exercises for a few weeks that you’ll know if natural penis enlargement is the right option for you and whether you’ll have the commitment to keep them up.

The exercises I’ve detailed here are only the basics. They will help you to get started, learn the key ideas behind natural penis enlargement and will give you a great foundation on which to build. They will get your penis accustomed to being exercised and will provide a great stepping-stone onto the more advanced exercise techniques that can really super charge your progress.

I’ve also included three beginner workout routines so that you can effectively put into practice the exercises you’ve just learned. Again, these workouts provide a solid foundation so that you’ll know how to properly combine these exercise techniques into an effective workout. As with everything, with natural penis enlargement you have to walk before you can run – and what you’ll learn on the next few pages will help you do just that.

There are a couple of fundamentally important points to remember here. Firstly, you must thoroughly understand each exercise before you perform it. Don’t just skim through an exercise description and then try to put it into practice. Ensure you fully understand what you’re doing first, as this is the only way to derive full benefit.

Secondly, be prepared to spend some time learning how to properly perform these exercises in practice. It can take a number of weeks to truly get the hang of them. In fact, you’ll find that if you decide to keep on exercising that you’ll be continually refining your technique over the course of several months.

The first few times that you perform a Jelqing exercise in particular, you might well feel that it doesn’t feel right or you’re not getting any benefits. But push through this barrier – it’s like any type of exercise in that takes time both for your body to adjust and for you to learn how to apply the exercise correctly.

Most importantly, stick to the workouts as they’re described. Do not be tempted to perform more reps or spend more time on an exercise, or increase the frequency of your workouts. The beginner routines described here are specifically designed to get you accustomed to the new exercise loads that you’ll be placing on your penis. Doing more than the stated amount of work is likely to lead to over training, which like any other form of exercise will result in limited or no progress.

I’ve given a lot of thought as to what information I should include here to get you off to the best start possible. There’s no point overwhelming you with information at this stage, but at the same time I want to make sure that you have all the proven exercises and workouts you’ll need to start the process of enlarging your penis properly. Although, there’s a lot more to learn, the information you’re getting here for free is much better and more effective than the information many sites charge $50 for.

By properly applying what you learn here, I guarantee you’ll have a head start on the competition. If you decide to keep on exercising, after just a few weeks you’ll be able to jump straight in to more advanced exercises and routines which can really supercharge your gains.

At the end of this guide, I’ll show you where to go to next….but for the time being let’s get you started!

Introduction to Stretching Exercises

Exercises to stretch the penis form an integral part of any good natural penis enlargement exercise regime. Stretching exercises are a great way of adding length to the penis, both in the flaccid and erect state.

These exercises have two main purposes. Firstly, they gradually force the tough sheath of tissue (called the tunica albuginea) that surrounds the erectile chambers to stretch, enabling the erectile tissue within the chambers to expand further. Secondly, they gradually stretch and lengthen the two ligaments (called the suspensory and fundiform ligaments) that connect the penis to the pubic bone.

If you’ve ever done any research into penis lengthening surgery, you’ll probably know that the surgical lengthening procedure involves cutting these ligaments. The reason for this is because these two ligaments act almost like harnesses that keep a substantial part of the penis hidden internally within the body.

What you see when you look at your penis is in fact, just the tip of the proverbial iceberg. In reality, the penis extends for another 3 – 4 inches behind the pubic bone. By cutting the ligaments, the theory behind penis lengthening surgery is that this allows the internal part of the penis to shift forwards into view.

In reality, surgically cutting the ligaments tends to lead to more problems than it solves. The main drawback of the procedure is that by making an incision to cut the ligaments, scar tissue develops internally during healing. Scar tissue is very tough in nature and has a nasty habit of shrinking – with the result that the internal scar tissue actually counteracts the effects of cutting the ligaments by pulling the penis back into the body.

It is far more effective to naturally and gradually stretch these ligaments and to achieve in reality what surgery can only achieve in theory. If you’re sceptical that you can really stretch the ligaments just through applying tension have a think about this: both tribal cultures and modern medicine use such stretching techniques (generally referred to as traction) to elongate various parts of the body.

Take the so called ‘giraffe’ women from Burma that you’ve probably seen an image of on the front cover of National Geographic. They use metal hoops to gradually stretch their necks (by as much as ten inches over several years) just by applying the simple theory of traction. Western medicine similarly uses traction to stretch the limbs of patients who were born with growing disorders.

 

All these anatomical structures contain a whole host of ligaments and if these can be naturally stretched, then the same must apply to the penile ligaments.

giraffe woman

Introduction to the Jelq Exercise

The Jelq is probably the most well known of all penis enlargement exercise techniques. It’s one of those ’secret ancient Arabic’ exercises that you’ve no doubt read so much about.

The story goes that knowledge of the Jelq was passed down from father to son over the generations in ancient Sudanese Arab culture. The ancient Arabs, it would seem, were as preoccupied with the size of their penises and saw their size as a mark of their masculinity every bit as much as we do in the West today. Strange how some things never change, isn’t it?

Well…it’s certainly not that secret anymore and probably wasn’t that ancient to begin with, but there’s no doubt that the Jelq is a very powerful exercise that can add inches to the thickness of your penis (and some length) over the course of a few months.

Because the Jelq is such a popular exercise and has developed an almost mythical reputation for adding real mass to the penis, some men however, rely on it too much. You should always remember that the Jelq, like any other exercise, forms only one part of a good, effective penis enlargement routine. In order to get the most out of it, this exercise needs to be supplemented by a variety of other exercises – all of which you’ll find detailed descriptions of in this guide.

The Principle…

The idea behind the Jelq is to gradually stretch the tough sheath of tissue (known as the Tunica albuginea) that surrounds the erectile chambers. By doing so, the erectile tissue within these chambers is able to expand further during an erection.

To this end, Jelqing involves forcing large volumes of blood into all areas of the penile erectile tissues – far more than you’d typically experience during a normal erection. This huge volume of blood places increased stress on the Tunica albuginea, which gradually stretches to accommodate.

The Jelq uses the same physiological principle as was noted by the doctors at the Albert Einstein College of Medicine in New York, when they reported the case of a patient experiencing ’significant…permanent penile enlargement’ after suffering from an intense bout of Priapism (sustained, non-voluntary erections). Here the patient experienced permanent penis enlargement due to the stress placed on the Tunica albuginea, caused by his persistent, involuntary erections.

Priapism is a painful condition, which I wouldn’t recommend you try to emulate through any means. However, the Jelq uses the same physiological process to achieve a similar result, but in a safe and controlled manner.

Introduction to Exercising the PC Muscle

You may be surprised to learn that not all natural penis enlargement exercises directly involve exercising the penis. The best examples of this are exercises you perform to strengthen the Pubococcygeus muscle (usually referred to as the PC muscle for short).

The PC muscle is one of a group of muscles that makes up the ‘pelvic floor’. It’s a hammock shaped muscle that stretches from the pubic bone in the front to the tail bone in the back and holds your pelvic organs in place. If this all sounds like double-dutch, the easiest way to describe its location would be to say that it’s between your legs and lies in the no mans land between your scrotum and backside.

The PC muscle has two primary functions. Firstly, it controls urine flow (in fact – a great way to locate your PC muscle is to stop urinating mid-flow – the muscle you squeezed to stop the flow was your PC muscle.) Its second main function is to involuntarily contract and relax during orgasm which helps to pump out semen when you ejaculate.

But apart from these two primary functions, the PC muscle in men has a whole host of additional attributes. A strong well trained PC muscle can help to improve the intensity of your orgasms, increases the volume of your ejaculate and even gives you control over when you reach orgasm (which can help overcome problems of premature ejaculation).

But more than this, a well developed PC muscle will also give you rock hard, steel like erections. By squeezing a strong PC muscle when you’re erect you can literally force increased amounts of blood into your penis, which can vastly improve the quality of your erections.

It’s because the PC muscle can have such a positive effect on improving blood flow to the penis that it’s usually included in natural penis enlargement workouts. By improving the quality of your erections, it also improves your overall penile health which in turn leads to better gains in penis size.

Basically, if you want to increase the intensity of your orgasms, control when you ejaculate, improve the strength of your erections AND help to maximize the results you achieve through natural penis enlargement you must exercise and develop your PC muscle.

Exercise Workout Routines – Applying What You’ve Learned

The following three beginner workout routines have been reproduced with kind permission from the Penis Health exercise guide. You can use the first routine – the basic beginner routine – in conjunction with the exercises you’ve learned on this site. The regular and advanced beginner routines include additional exercises that are available in the above mentioned guide should you be interested in applying them.

These beginner routines are proven to be very effective at preparing your penis for more advanced exercises and workout routines that can really maximize progress. You should look at the following routines as the building blocks of your future success with penis enlargement. Although you can make some gains from the exercises and routines I provide for free here, they are more designed to prepare your penis for what comes next.

If you spend a little time properly applying the exercises you’ve learned here, you’ll have no difficulty at all when you move up a gear onto more demanding and intense exercises.

For ease of reference, I’ve included all the exercises you’ve learned here on one page. Use the Exercise Nutshells page if you need a quick reminder of how to perform any of the exercises included in the Basic Beginner Workout. Alternatively, you can click on the name of any exercise in the grid below.

The Basic Beginner Workout:

NAME OF EXERCISE
  • Warm Up
  • Basic Stretch
  • Basic Jelq
  • Horizontal Movement
  • Warm Down
  • Basic PC Clench
MINUTES/REPS
  • 2
  • 3
  • 3
  • 2
  • 2
  • 50 Reps
AREA TARGETED
  • Blood Flow
  • Length
  • Length & Girth
  • Girth
  • Blood Flow
  • Overall Penis Health

The Standard Beginner Workout:

NAME OF EXERCISE
  • Warm Up
  • Basic Stretch
  • Basic Jelq
  • Power Stretch
  • Horizontal Movement
  • Warm Down
  • Basic PC Clench
MINUTES/REPS
  • 3
  • 5
  • 8
  • 4
  • 3
  • 2
  • 100 Reps
AREA TARGETED
  • Blood Flow
  • Length
  • Length & Girth
  • Length
  • Girth
  • Blood Flow
  • Overall Penis Health

The Extended Beginner Workout:

NAME OF EXERCISE
  • Warm Up
  • Basic Stretch
  • Basic Jelq
  • Power Stretch
  • Horizontal Movement
  • Needling
  • Warm Down
  • Basic PC Clench
MINUTES/REPS
  • 3
  • 8
  • 10
  • 6
  • 5
  • 3
  • 3
  • 150 Reps
AREA TARGETED
  • Blood Flow
  • Length
  • Length & Girth
  • Length
  • Girth
  • Penis Head Size
  • Blood Flow
  • Overall Penis Health

Moving On To the Next Level

The exercises and workouts you’ve learned in this section are core techniques that form the basis of any good natural penis enlargement exercise regime. However, they are only the basic building blocks and are designed specifically to get you on the right track to successful penis enlargement. Once you’ve mastered these techniques and feel comfortable with them, you should try to progress to more advanced exercises and routines. By doing so, you will gradually increase the intensity of your workouts, which is an important aspect of maintaining sustained growth.

If you intend to progress further, you may well find it worth while to invest in a subscription to a good specialist guide. Whilst it’s certainly not essential to subscribe to a commercial penis enlargement guide, in the long run having access to high quality information which you can refer back to time and time again can be worth its weight in gold.

You’ve probably noticed that there are numerous examples of these guides on the Internet and in fact, you have to be very careful as to which one you choose. The collection of memberships I’ve build up over the years are living proof that many of these guides are simply written by opportunists trying to make a fast buck. But whilst there are numerous ‘rip off’ sites out there, there are also a few genuine sites that offer highly professional content.

The better membership sites are certainly worth the small investment. Having access to a library of well-researched techniques all in one place, as well as properly devised workout routines can save you countless months of trial and error. In addition, the user forums found on the more established commercial sites offer a wealth of tips on how to maximize your results.

One of the better subscription sites out there is the Penis Health website, complete with its accompanying DVD instructional material. The guide provides an exhaustive list of well researched jelqing and stretching techniques, and is an invaluable source of information for those looking to learn how to maximize their efforts from exercise. What’s more, the Penis Health team are one of the few to have been prepared to subject their instructional material to the scrutiny of clinical trial – an indication of their professionalism and commitment to their members.

But what ever source of information you rely upon, the important point to remember is that penile exercises, when performed correctly and methodically, will work given time. All you need is the motivation and commitment to carry this personal development journey through – and the rest will come naturally.

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