Some penis exercises that men must learn!

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Dr. Chiara Del Prete, MD

Urologist | Clinical Reviewer

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Dr. Chiara Del Prete is a registered medical doctor and specialist in Urology (Dirigente Medico in Urologia) based in Italy, with clinical affiliations including AST Pesaro Urbino and Ospedale San Salvatore di Pesaro. She completed specialized training in advanced urological and robotic-assisted surgical techniques, earning a certificate of excellence from the ERUS curriculum. Dr. Del Prete actively contributes to peer-reviewed medical literature and clinical research focusing on urological oncology, stone disease, and reconstructive urology, ensuring all content maintains the highest standards of medical accuracy and clinical integrity.

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This article is a little bit awkward. But it’s very important for male. Let’s know some penis exercises that men must learn.

Anal lifting exercise

Persistently doing pelvic floor exercises can activate the pelvic floor muscles and ligaments that coordinate penile erection , and can also improve blood circulation in the perineum.

Penis exercise should be done once a day, each time lasting from a few minutes to more than ten minutes. Do it according to your ability. Developing a habit will be far more effective than doing it occasionally.

If the exercise time is too long and the stimulation intensity is too high, the muscles and nerves that support the erection will become quite tired. “Too much is as bad as too little” will only backfire and may even lead to the embarrassment of penis damage.

Stretching

Sit on the bed with your legs spread as wide as possible. Then stretch your arms forward and bend your body forward with the goal of touching your forehead to the bed.

At the beginning, it is difficult to touch the forehead to the bed, and you will feel a little pain between the legs, but you still have to be patient because the action of spreading your legs is very important. If you do this action every day, your erectile strength will be greatly improved after a month.

If you do three to five times as a round, you can do it two to three times a day.

Defecation training method

After defecation, first close your eyes, release the strength of your shoulders, then release the strength from head to toe, half close your mouth, relax your facial muscles, then repeat short and slow abdominal breathing for 30 seconds.

Lie on your back and raise your legs

Lie on your back with your knees bent, raise your legs, then grab your right calf with your left hand and slowly repeat opening and closing to both sides of your body.

Be careful not to be greedy and do too much in one breath. Exerting too much force will cause muscle fatigue and have the opposite effect.

If you do five times as one round, you can do it once or twice a day.

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Details of physical enlargement training for boys

Physical exercise

Intense stimulation and smooth sexual intercourse cannot achieve the purpose of exercise. You should use your hands to clench, relax, and clench, etc., to repeatedly compress the penis. This action can activate the nerves and blood vessels therein.

In addition, when doing the up and down self-erection, if you feel that you are about to reach a climax, you should stop immediately, hold the base of the penis tightly with your hand, then stop, continue, stop again, and repeat several times.

Penis massage

When you wake up in the morning, before going to the toilet to urinate, use your fingers to gently press the third of the distance from the front end of the penis, and push the penis down. This way, the penis will be close to an erect state. Then place your fingertips on the penis and feel its reaction. While closing the anus, push the penis upward.

Repeat this movement for about a minute.

Whether in a flaccid state, a semi-erect state, or a fully erect state, repeatedly and persistently massaging the penis with your fingers (clenching and relaxing) can enhance the vitality of the penis’ nerves and blood vessels, and effectively improve sexual ability.

Unlike masturbation, which is aimed at achieving ejaculation and orgasm, penis acupressure is designed to exercise the penis, takes a relatively long time, and does not necessarily require ejaculation or orgasm.

Penis pinching can be done by yourself or with the cooperation of your sexual partner. It can also help with sexual pleasure as part of pre-coital caressing.

Alternating hot and cold water

Prepare a basin of ice water with floating ice and a basin of slightly hot water. Hold the erect penis tightly from the base and put it into the ice water. After about a minute, take it out and massage it everywhere for a minute. Then put the penis and scrotum into the hot water and massage it in the water for one minute.

Alternate hot and cold like this three times.

Finally, reach climax by self-comfort and you’re done.

The exercise effect of hot and cold water shower is better, but it is not suitable for the elderly and infirm.

Use a shower head to spray warm water around the front and base of the penis (the foreskin can be turned back to reveal the head of the penis), and use strong water pressure to massage the acupoints with concentrated hot water flow dozens of times, which can directly activate the ligaments and nerves that support erection.

Frequently Asked Questions

What are pelvic floor exercises (Kegels) and how do they benefit men?

Pelvic floor exercises involve repeatedly contracting and relaxing the muscles that form part of the lower pelvis. For men, strengthening these muscles can improve bladder control, support urinary function, and assist with pelvic stability.

Can specific exercises increase size or length?

From an anatomical and urological perspective, targeted exercises cannot structurally alter or increase tissue size. Instead, these movements primarily focus on improving local blood flow, pelvic floor tone, and overall functional performance.

How often should these types of pelvic exercises be performed?

Consistency is important for muscle conditioning. Performing a few short sessions daily—focusing on proper form rather than excessive strain—typically yields the best functional outcomes without causing muscle fatigue.

When should someone consult a urologist regarding pelvic or sexual health?

If you experience persistent pain, discomfort, unusual changes in urinary function, or difficulties with sexual health, it is essential to consult a qualified urologist or healthcare provider for a professional evaluation rather than relying solely on exercise routines.