Useful exercises to increase penis size

27 June 2026

A man measures the length of his penis with a tape measure

We've collected all the moves - please include them in a practicing NUPer's collection of useful skills.The leading methods are safe, restore men's health perfectly and of course bring about the desired increase in centimeters.

It's important to remember that there are no exercises to shrink the penis, meaning the results will be irreversible.Of course, you should definitely consult your doctor to see if this or that technique is right for you.

What exercises can you do to enlarge your penis?

All instructions are performed manually, sometimes with the participation of additional devices.Regular practice is effective in increasing the girth, head and length of the penis.Start with basic stretching programs, Jelqing, Kegel.After adapting, gradually move to high load, increasing installation time.Once you reach the advanced level, move on to suspension or extenders.

Technical classification:

drag– the priority task is to increase the length of the penis.These are stretching devices, slings, all types of manual stretchers, stretchers;
blood vessels– you will achieve swelling of the penis and a positive effect on the blood vessels.Work is adjusted according to methods and goals.This group includes clamping, pumping, jelqing and sitting.

How to increase length and thickness with Jelqing

The technique of manual angiogenesis jelqing came to us supposedly from the Arabs.We cannot evaluate the veracity of these claims, but we know that it deserves the attention of every NUPer.Always include jelqing in your workout routine.Choose variations depending on the load level or use the device as a warm-up.Use when working with advanced magnifiers.

Advantages and benefits:

just need hands;
increased sexual desire, even without the intention of doing so;
pumps blood, increases excitement to old age, endurance;
growth in girth (when erect 80%), length (40-60%).

Quite simple exercises not only enlarge the shaft of the penis but also its head.

Dry Jelq (DRY Jelq)

Vascular exercises are performed without lubricants, with an extremely careful start.Dry jelqing is designed for advanced NUPers who have learned how to achieve the right level of stimulation, moderate grip pressure.

Wet Jelq (WET Jelq)

It is distinguished by the presence of lubricants, which makes the procedure more comfortable and is suitable for beginners.

Implementation method:

Apply lubricant, work with proper erection;
Make a two-finger grip;
Get the penis as close to the pubic bone as possible;
move slowly along the stem with medium pressure;
you need a stop at the front of the head.So you've done a jelq.It lasts 2-3 seconds;
Alternate hands during practice.The set lasts 10 minutes, corresponding to 230-250 jelqs.

Squeeze Jelq

Exercises that work on girth, plus length are also possible.Compression affects membrane elongation of the corpus cavernosum (tunica)..Start training after 2-3 months of training, such as after wet jelqing.Even with experience, start with minimal loads.You will be promoted after adapting.

Implementation method:

keep the excitement level at 60-95%, as the erection increases, the fight will be more intense;
Place the right palm on the base using a normal grip, pulling the skin back;
Do a regular jelq with the other hand.A firm grip is required.The hand goes from the grip at the base to the tip;
During practice, slightly loosen the clamp at the base.This will pump blood into the penis and maintain an erection.

Physical Engineering from Aaron Kemmer

Aaron Kemmer - author of the penis enlargement guide book

This brilliant mind has written an entire work on naturally enlarging the penis.The book is easy to find online, it is read in one breath.The author does not lack literary talent and the usual sense of humor.This publication is useful for both beginners and experienced NUPers.Download it, upload it to your smartphone or e-book and the manual on how to pump your penis at home will always be at hand.

Aaron Kemmer is an expert in his field, armed with huge statistics.You will see the successes that men achieve when they regularly practice manual exercises and other simple methods.Here you will find useful advice in case the program changes or stagnates.

NUP is free and effective

NUP is a natural penis enlargement method, including a series of exercises and support tools.This system has the effect of enhancing the development of the corpora cavernosa, pulling the tunica (shell) and spongy tissue.The result is growth in girth and length.Men develop extraordinary success in their sexual life.Exercise improves men's health and is effective even when there is no growth target.

General goal:

growth in size of the penis;
achieve a strong, high-quality erection;
Get rid of premature ejaculation.

Impact methods:

exercise equipment (stretchers, stretchers, hangers, pumps, dilators, jelq machines);
manual techniques (stretching, clamping, jelqing);
additional manipulations (sprays, gels, blood circulation and warming creams, hormones, dietary supplements - help firmness, quick recovery).

Kegel exercise technique

Practice kegeling at least 3-4 times per week.One and a half to two months of training will bring noticeable success.

Why is this necessary:

exercises and tones the muscles active during ejaculation;
prevents urinary incontinence and other “joys” of aging;
prolong sexual intercourse;
increase orgasm.

Perform the Kegel technique to enlarge the penis

It is important to use the correct muscles.Do not squeeze the buttocks, anus or lower abdomen.

How to find what exercise you need:

stop urinating, start voluntarily and stop.The muscles that block the way down are the same;
At maximum excitement, move your muscles to make the organ bounce.Remember which areas will create movement.

Technique:

stretch and compress alternately three times for 10 seconds.Pause for 30 seconds.Do one set of 5 seconds (10 rounds).Repeat the same twice for 30 seconds;
tense for 5 seconds, relax - so 10 tries.Quickly tighten and relax the muscles - three times 10 times.Tighten for 2 minutes;
tighten and relax your muscles 30 times, gradually reaching 100 repetitions.Tighten for half a minute, relax for 20 seconds, do 3 times;
squeeze - relax for a few minutes, gradually increasing the time to 20 minutes three times a day.

Lengthen

This is probably the largest class of NUP exercises.

The most effective techniques:

A— stretching – stretching technique A is necessary to exercise the entire penis.The handle is ok near the exposed tip, the other hand is under the barrel.The penis stretches well for about 30 seconds;
V-shaped stretch- direct, reverse, with assistant, without;
Jai– quick stretch for beginners, a great warm-up option.Jai is performed on a weak erection with light stretching and weakening over 2 seconds;
BTS– BTS Stretch affects the upper ligaments of the penis.The organ is placed back between the legs with a reverse grip, tension is held for 5 minutes;
Sadsack Slinky– helps increase iron growth in circumference thanks to maximum elongation of the tunica albuginea.Due to its high risk, it is not suitable for beginners.Work is performed on an irritated, swollen organ.It should be bent gently from base to tip;
Yuli (number 3, extreme)– vascular technology for advanced NUPers.Prioritize increasing girth;there is an increase in length;
Manual stretching– treatment of dry hands, aimed at increasing length.The circumference is located just above the head and extends forward and to the sides.Hold the stretch for 15 seconds.Repeat 5-10 sets.Gradually increase the time to 5 minutes.

Warm-up is the successful start to any operation in NUP.It saves from injuries, increases the plasticity and elasticity of tissues.

Helps with masturbation

It is generally accepted that masturbation has no effect on penis enlargement.But in reality everything is somewhat different.Usually, this method helps to achieve thickness in the middle part of the stem.However, we warn you -Frequent, improper stimulation will lead to irregular growth shape.

Jerking has virtually no effect on muscle lengthening, unless you supplement it with stretching and jelqing.You can enhance this process with elements of enhanced massage.This makes it easier to achieve changes in size and shape.

Massage

If you massage regularly and for a long time, the penis will quickly grow in girth and length.The maximum increase we have observed is 7 cm, volume is 3 cm.The first increase will be expected after 4 weeks of school.

A warm-up is required before a massage, of which a hot bath is optimal..Special cream will have a great effect.After applying lubricant, warm up your body by stretching.

The massage itself goes like this:

Grasping tightly near the base, slowly move toward the head, trying to direct the blood evenly.Hold your foreskin for 10 seconds;
Grasp the penis along with the head, pulling the organ to its maximum stretch for 30 seconds.After 10 minutes of rest, repeat the massage.

How many centimeters can you gain by exercising?

Manual exercises are effective in increasing size.This is a great motivator for daily stretching and vascular training.At the same time, you will increase your arm strength and gain significant endurance.The average growth length of the penis is 2.5-3 cm after six months of active training.Regarding volume, the manual gives at least 1 cm plus.

Manual enhancement: advantages and disadvantages

We know that manual techniques truly work wonders in the NUP sector.You achieve targeted impact on a strategic location.Good results are achieved when performed alone or in combination with other techniques for penis enlargement.

Advantage: