Penis exercise has been shown to be effective at reducing erectile dysfunction and creating greater control over your erection and orgasm. But imagining just what this involves can seem hard to do.
Meanwhile, actually doing it can seem even more difficult. But targeting the penis through regular use, stretching, and strengthening is easier than you might think. And it can be the answer to how to last longer in bed naturally. Here’s what you need to know to strengthen and tone this most important body part.
First, what do these exercises do?
Penis exercises for men consist of an array of movements designed to condition the penis and the pelvic region. They can be done for specific functions:
Increase blood flow. One exercise involves simply using the penis more by regularly creating erections. One source reports that to maintain a healthy tone, the smooth muscle of the penis must be “periodically enriched with oxygen by the rush of blood that engorges the penis and makes it erect.” This basically means “use it or lose it.” By becoming aroused and sending blood to your penis, you can “exercise” through either regular intercourse or masturbation.
Stretch. Another exercise you can incorporate is to stretch the penis, which sources say can elongate the tissue and add penis length. These exercises manipulate, pull, and stretch the extra skin at the base of the penis, thus helping it operate at its fullest potential.
One way to do this is to grasp the head of the penis and stretch it upward for a count of 10. Then stretch it downward, and then to the left and then to the right, each time holding the stretch for 10 counts. Repeat the stretches in all four directions, one or two times a day for five minutes.
Another exercise is to place both thumbs, nails touching, over the shaft of your penis and slowly pressing the skin back into your body. Hold the position for 10 seconds and then repeat, creating a continuous pump action. Do this one or two times a day for five minutes each.
Finally, for a different exercise, place one hand on the base of your penis and the other one on the head. Stretch the penis in both directions: Away from your body pulling at the head, and then toward the body pulling at the base. Hold each stretch for 10 seconds and repeat. Do this one or two times a day for five minutes each.
Improve control. One of the most popular penis exercises are “Kegels,” which are done to strengthen the pubococcygeus or PC muscle and the pelvic floor. Sources say this muscle has been found to restore or improve erectile function in 75% of men with ED. In addition, strong pelvic-floor muscles provide a “good base for an erect penis and prevent blood from escaping an erection.”
Kegel exercises are often prescribed for women to increase bladder control. But they have benefits for men, too, and they can help improve your sexual health and strengthen your erections.
Sources say they can be beneficial if you have urinary or fecal incontinence or if you are experiencing “dribble” after urination. Moreover, it’s been found that doing regular Kegels, combined with lifestyle changes, can effectively reduce ED. Another source reports that Kegels can also prevent premature ejaculation and make erections look “more erect.”
How to do a Kegel.
Kegel exercises for men can be one of the simplest and most discrete ways to exercise the penis. To start, first locate the PB and the surrounding pelvic floor muscles by pretending to stop urination midstream or keep yourself from passing gas.
Once you locate the muscles, Mayo Clinic advises to practice clenching and holding them for 3 seconds, and then relax for 3 seconds, a few times in a row. As you get stronger, you will be able to hold the contractions longer and longer. Aim to repeat three sets of 10 repetitions a day.
What’s good about Kegels is that, in addition to being effective, they can also be done anywhere. You can start them lying down, and as you get stronger you can do them while sitting, standing, or even driving. You can get creative in fitting them into your routine. If you have a regular commute, try doing them at every stoplight. Or fit in a set every time you brush your teeth or go the bathroom.
What’s also important in getting the full benefit of these powerful penis exercises is to do Kegels consistently. Work them into your daily routine and aim to do two solid sessions a day. Experts assert that if you do them regularly, you can expect results within a few weeks to a few months.
Again, it does not have to be difficult or time-consuming to increase blood flow to your penis and improve muscle control toward a natural erection. It just takes some conscious effort. Here are more natural solutions to how to last longer in bed.
Try vacuum therapy. A vacuum therapy device or penis pump is an excellent way to “practice” improving blood flow. These pumps use vacuum suction to mimic the process the body goes through when it is aroused. They draw blood into the penis to create an erection. Quality devices are available online and without a prescription, so it’s easy to obtain one and get started.
Try a penis ring. Once an erection is achieved—without or without a penis pump—a penis ring or “constriction ring” can be placed around the base of the penis to hold the erection in place. Using an erection ring can help prolong rigidity and intensify orgasms.
Get regular exercise anyway. As you think about doing exercises for your penis, also keep in mind the importance of overall exercise for your health. Moderate to rigorous exercise helps expand blood vessels and boost blood flow throughout your body, including to your penis. Experts recommend getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity every week.
Call in assistance.
Finally, an effective way to impact pelvic health and make penis exercise easier than ever is to do an official program. Rejoyn Medical offers targeted exercise regimens that were developed by leading urologists, physiologists, and sexual health experts. These penis training programs can help reduce erectile dysfunction, premature ejaculation, and other health issues. Programs vary and walk users through targeted penis exercises using regular movements or resistance training with a patented exercise ring and magnetic weight. Learn more here.
Like any body part that serves an important function, your penis can benefit from regular care and strengthening. Penis exercises can be an easy, natural, and discrete answer to how to last longer in bed naturally, both combatting erectile dysfunction and increasing control over your erections and orgasms. To learn more, download our free ebook, “All-Natural Ways to Achieve and Keep Your Best Erection.”