It is not uncommon to see men worried about the sizes of their penises, for obvious reasons. A lot of men want a bigger penis to boost their sexual performances and their confidence but often do not have a hang of what methods to use. Some men end up opting for surgery while others use medications which both have several untoward effects.
For men who feel insecure about the small sizes of their penises, there are ways they can boost its size without having to visit the hospital.
Before considering the ways in which penis size can be boosted, let’s find out what’s normal. According to scientific studies and statistics, the average length of a flaccid penis is 8.9 cm while an erect penis is averagely 14-16 cm long with a girth of 2-3 cm.
Although there are many male enhancement supplements and pills are available in the market, but here we are going to teach you natural methods.
Natural Ways to Increase Penis Size
No natural method of increasing the size of your penis is more effective than exercises. The penis is a muscular structure, and like all muscles, they only grow bigger when you exercise them.
Penis Enlargement Exercises
There are numerous forms of exercises that can help one achieve an increment in their penis size. However these exercises need to be performed regularly and consistently for 6 months to achieve a considerable increase in length of one’s penis. It is essential that you do not perform these exercises for longer than five days in a week, so as to allow for regeneration and repair of the cells.
You might be wondering how exercise could increase the size of one’s penis. The answer is not far-fetched. The penis is a spongy structure made up of three chambers which fill up to cause penile erection. The exercises cause these chambers to expand in size, so they can take in more blood and cause the erect penis to be bigger in size. These exercises do this by stretching the tissues in the penis, thereby creating a tensile strength which causes them to grow bigger.
The following are the types of penis enlargement exercises
- The Jelq method
- The pubococcygeus muscle (PC) flex exercise
- The length stretch exercise
- The growth and circulation exercise
One thing to note, however, is that before choosing any penis enlargement exercise you have to consult a urologist (a doctor who specializes in diagnosis and treatment of problems related to the male reproductive organs). A Urologist would advise you on which methods to employ and which to avoid.
Generally, if you have any disease such as liver disease and respiratory disease which may impair oxygen supply and cell repair, your urologist may advise against performing these exercises.
What to Know Before Performing the Penis Enlargement Exercises
There are a few things to note before engaging in these exercises to boost your penis length, first you should measure the length of your penis while relaxed as well as its length and circumference when it is erect.
To measure the length of your penis when it is erect, hold the penis 90 degrees to your body and place a ruler extending from your pubic bone to the tip of the head of your penis. While measuring it, ensure your knees are locked together and you are standing up straight.
To measure the length of your penis when it is relaxed, you lie on your back and place a ruler on your penis as it rests between your thighs. You could also measure with your fingers and express the length in fingers, for example, four fingers long. Let one end of the ruler be placed at the tip of the head of your penis, so that the other end presses on your lower abdomen.
You will also need to measure the circumference of your penis while it is erect. This can be done with a measuring tape or a piece of string. Wrap the measuring tape around the middle of your penis and record the measurement. If you use a string, make a knot and tie it close to the end of the string, wrap the string around the midpoint of your penis and hold the string where you tie the knot. Place the string on a ruler to get the measurement.
All of these values are necessary to monitor your progress while you exercise and compare with standard or desired values.
- The Jelq Method of Penis Enlargement
The jelq method of penis enlargement is a very effective exercise for lengthening the penis. It can increase the penis length and circumference by 10 inches and 7 inches respectively if started during the teenage years till adulthood.
How is the Jelq exercise performed?
Before performing this exercise, you have to warm your penis up. You may do this in either of two ways: by placing a warm damp towel or piece of cloth round your penis and scrotal sacs or lying in a bath tub. Using the warm cloth to warm up your penis should be done three times and for 2 minutes each time.
The essence of this warm up is to allow more blood flow to the tissues of your penis while also making the skin of your penis soft and less prone to injuries from the exercises.
Here’s how to perform the jelq exercise:
- Firmly grasp the base of your penis with the thumb and index finger of your right hand such that both fingers form a ring around that part of your penis, this cuts off circulation of blood in your penis. Your penis should be semi-erect for this exercise to yield benefits.
- Move your hand forward to milk the trapped blood through your penis to its tip.
- When your right hand reaches the tip of your penis, grasp its base with the thumb and index finger of your left hand and continue the process switching both hands.
- Continue the alternation for 20 minutes.
It is essential to perform the exercise slowly at first to avoid bruising the skin of your penis. You can increase the speed and pressure with which you push your hand as tolerable. One forward thrust of your hand along your penis is called one jelq, you can begin by doing 200 to 250 jelqs daily increasing gradually. Ensure that the process is not painful, if you feel pain during the exercise, stop and contact your doctor immediately.
The science behind the jelq method is that it boosts blood flow into a pair of muscles in your penis called the corpus cavernosa and causes them to grow larger.
After 2 months of consistently performing the jelq exercises, you will begin to notice a slight increase in your penis length. Considerable increase, however, is noted after six months of performing this exercise regularly.
- The Pubococcygeus (PC) Flex Exercise
The pubococcygeus is a muscle in the perineal area extending from the pubic bone to the tail bone, called the coccyx. The pubococcygeus muscle is the one of the major muscular structures responsible for erection and ejaculation.
How is the PC flex exercise performed?
There are different exercise techniques you can perform with the pubococcygeus muscle to increase your penis size and promote other functions, first, you need to be able to locate and identify the muscle.
Hold your urine midstream during urination and feel for a long muscle behind your testes and just in front of your anus. That is the pubococcygeus muscle. Holding your urine midstream makes the muscle contract and palpable.
Remember to do the hot cloth warm up before performing this exercise.
- The Pubococcygeus muscle hold
To perform this exercise, you locate the PC muscle, then compress and release it alternatively. Each cycle of compression and release is called a flex. You can do this up to 50 times daily and increase the frequency to up to 400 times daily.
- The Pubococcygeus muscle squeeze and hold
This is similar to the pubococcygeus muscle hold exercise, but that after the 10th flex, hold it for up to 20 minutes before resting for a minute or two. Repeat this process as tolerable, but 3 to 4 times daily is preferred.
- The Pubococcygeus exhauster exercise
This is the most effective of the pubococcygeus exercises. It starts by holding your penis tightly for a few seconds then performing 150 pubococcygeal flexes, immediately after which you hold your penis firmly, contracting the pubococcygeus, for as long as you can hold. After this, you relax for five minutes and end the session with 50 PC flexes.
Besides increasing the length of your penis, these PC flex exercises also promote proper ejaculation, thereby eliminating or preventing delayed and premature ejaculation. In addition, since the PC muscle is involved in controlling the passage of urine through the penis, it could help prevent urinary incontinence in old age. These PC exercises also cause erections to be stronger, boosting your sexual performance.
- The Length Stretch Exercise
This is another method of increasing penis length.
- You begin with the hot bath or cloth warm up
- Ensure your penis is in its relaxed state to perform this exercise.
- Hold the head of your penis with gentle pressure, then stretch it as tolerable. You will feel some pressure in your penis when you do this. If you feel pain, however, please stop until the pain resolves.
- Keep your penis stretched for about 30 seconds then release it.
- Repeat this stretch process 5 to 6 times
- Massage your penis gently at the end of this exercise to restore circulation of blood in the penis.
You may choose to stretch the penis upwards, downwards, or outwards as preferred. In addition, another way of performing this exercise is by stretching your penis sideways, to the left and right, each for 20 seconds as described above.
Significant results are usually noted if the length stretch exercise is combined with the jelq exercise.
- Growth and Circulation exercise
To perform this exercise, you hold your penis and gently whip it around for 30 to 40 minutes and keep your scrotal sacs covered with the other hand to avoid injuries. This exercise is to boost blood flow to your penis. You may also employ this exercise before the jelq method because it leaves the penis in a semi-erect position.
Precautions to Note in Performing Penis Enlargement Exercises
There are certain points to place at the back of your mind before performing these penis enlargement exercises. These include:
- Shave your pubic hair to avoid pain from an incidental hair pull while performing these exercises
- Ensure good water intake
- Eat foods rich in vitamins and minerals
- Stop the exercise immediately if you develop sores, swelling, or intense pain in your penis while performing these exercises. Do not resume these exercises until these symptoms resolve.
- Apply a moisturizer on your penis before performing these exercises, to keep the skin of your penis from being dry and fragile.
- Avoid applying soaps on your penis before the exercise as they could irritate the skin of your penis.
Foods that Increase Penis Length
The foods which boost penis enlargement and sexual function are those rich in vitamins and minerals. Even if you perform any of the penis enlargement exercises, you should incorporate these foods to your diet. Additionally, you may take these vitamins and minerals as supplements.
The major role these foods play in boosting penis length is to improve blood circulation in the body and locally in the penis, and improved blood circulation is the major positive factor in achieving an increased penis length.
Banana. Banana contains potassium that boosts heart health and improves blood circulation. This is why having a diet rich in bananas is essential if you perform the penis enlargement exercises.
Salmon. Salmon is another great food to help boost penis size and sexual function. Salmon contains omega-3 fatty acids which helps mop up blood toxins and helps thins the blood out, improving its flow and circulation.
Onions. Onions contain a phytochemical which prevents clotting of blood, thereby improving its flow all organs of the body.
Watermelon. Including Watermelon in your diet plan is a fantastic choice if you want a bigger penis. Watermelon contains an amino acid called citrulline which is converted to arginine. Arginine causes blood vessels to expand allowing more blood to flow through them. L-arginine supplements have been shown to cause considerable increase in penis length in men that have used it. A study done in Tel Aviv University noted that men who consumed L-arginine supplements for a period of 6 weeks noted stronger erections and bigger penis sizes.
Ginkgo Biloba. This herb helps to improve circulation and flow of blood to the penis and it has been shown to have just few side effects compared to other herbs.
You can now see that boosting the size of your penis is not rocket science, however it takes consistency and patience to attain your desired penis length. From performing various exercises to ingesting different foods, there are several options you can choose from or combine to boost your penis length without having to go under the knife or unendingly gulp pills.