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Sexercise - How to Workout Your Penis

10 min read
sexercise penis workout

*This article is for information purposes only and has been medically reviewed by urological surgeon Andrew Siegel, M.D., author of the highly acclaimed book, Male Pelvic Fitness, Optimizing Your Sexual and Urinary Health. It is not meant to be a substitute for medical advice or treatment. Therefore, consult your urologist, physician, or doctor if you have more questions about this topic.

"Wait. What? I can actually work out my penis?"

That's the most common reaction guys have when they first realize you can safely and naturally improve penile strength and sexual performance and improve your sex life by performing penis exercises. But, of course, the next thought typically is, "Why haven't I been doing a penis workout my whole life?"

The answer to that question is far more complicated.

Our "manhood" is actually one of the most neglected parts of the human body!

Ok, yes, we touch it all the time and beg others to play with it, but we don't take care of it. We spend countless hours in the gym working out our muscles with weights, pay thousands of dollars on fitness devices, cars, clothing, and grooming products to attract potential partners. Still, we do almost nothing to ensure the muscles that support and control erectile function are adequately maintained. As a result, we neglect entirely the engine that powers our sexual performance and well-being. The outrageous thing is, when it comes time to "do our thing" in the bedroom, we expect our penis to work perfectly, every time.

So Why Do Men Do So Little to Take Care of the Organ We Rely On so Much?

The simple answer: unfortunately, most people don't know what to do when it comes to penile wellness. First of all, we're way too focused on penis enlargement: increasing penile size, penis length, and girth instead of penis function and fitness. However, there are ways to increase penis size and girth naturally, but that is a subject for another discussion. Second, we aren't taught "dick wellness" in school. There's no Netflix series on the topic. Our culture is afraid to talk about it. And third, most physicians don't address it. Even some urologists tend to ignore the subject altogether.

The fact is, the penis, the pelvic floor that supports it, and the surrounding organs and glands need regular care and exercise, just like any other part of the body for sexual function. All the rules that apply to overall wellness conditions, physical fitness, prevention of sexually transmitted diseases, and nutrition apply to the penis and our reproductive system.

Here is the good news. You can improve your sexual fitness, stamina, sexual pleasure safely and naturally.

pelvic workout and kegel exercises for pelvic floor muscles

Key Factors Needed to Create and Maintain a Healthy Penis

To understand how to ensure your manhood is in tip-top shape, let's discuss what's needed for your body to create and sustain a healthy, long-lasting erection.

Strong Pelvic Floor Muscles

Many men think that the penis is a muscle. But the dick itself isn't a muscle - it is primarily sponge-like tissue that expands when filled with blood. Even so, your penile functions are controlled by a group of muscles located behind the base of your penis. They are known collectively as the pelvic floor muscles (PFM). 

These muscles have many roles, including creating erections by forcing blood into the penis and holding it inside. Unfortunately, these muscles are often weak and get even weaker with age, resulting in erectile dysfunction (ED), premature ejaculation (PE), and reduced sexual stamina overall. The good news is that when exercised and strengthened properly with penis exercises, also known as Kegels, Kegel exercises, or power Kegels (Kegels with added resistance), they will more effectively support the erect penis, creating stronger, harder, longer-lasting erections. 

We'll learn more about the best way to perform Kegel exercises later in the post.

Healthy Circulation

Your manhood needs blood. It requires a forceful flow for enlargement to get hard and stay hard. In addition, high testosterone and nitric oxide levels also support rigid erections. Just as with the pelvic muscles, circulation to the penis often diminishes with age, causing erectile dysfunction, premature climax, and loss of sexual performance in some men. A robust circulatory system is needed to keep the penis healthy.

Proper Penile Nerve Stimulation & Sensitivity

Nerves are important. Healthy penis sensitivity and penile nerve stimulation are critical for creating and maintaining powerful erections. On the one hand, overly sensitive penile nerves help cause premature climax and stop you before you ever get started. On the other hand, lack of nerve stimulation can prevent an erection from correctly forming.

proper penile nerve stimulation & sensitivity

What if You Don't Take Care of Your Penis?

Guys, your dick will fall off. Well, it's not that dramatic, but it isn't pretty. Failing to take proper care of your manhood is a dangerous proposition. Neglect can result in ED, premature ejaculation, and shrinkage of the penis. That's right! Your penis may stop working, and it can even shrink in size if you don't take care of it. The results of such neglect can appear quickly and at an early age.

By Age 40, Nearly 50% Of Men Begin to Have Erectile Dysfunction

ED is the inability to attain or maintain an erection adequate for the sexual satisfaction of both partners. This number increases by 10% with each passing decade. More than 12 million males in the United States alone suffer from some form of ED. Study after study, academic research institutions have proven it.

Likewise, failure to take care of your penis can result in premature ejaculation, which is the most common male sexual disorder, regardless of age. Generally defined as the inability to have penetrative sex for more than three minutes, more than 75% of men experience premature ejaculation in their lifetime. The condition can wreak havoc on a man's sexual stamina and physiological well-being.

What's Worse Than ED and Premature Climax?

How about penile shrinkage. Loss of penile size, girth, and length. I don't know about you, but we'd consider this a pretty significant sexual disorder! While the penis naturally loses size with age, shrinkage can be exacerbated by failing to keep your penis in shape.

So what causes it? There are many factors, including prostate surgery, weight gain, lack of use (also known as disuse atrophy), prostate cancer surgery, and Peyronie's Disease.

How do I stop penile shrinkage? Is there anything I can do to can increase penis length? Yes, there is are many natural, noninvasive methods you can try in addition to penis exercises. We often recommend clinically-tested tools such as a vacuum erection device (aka penis pump or a vacuum pump) or a penis stretching technique called "Jelqing."

Man sitting with superimposed hand and 5 circle graphics around him representing different ways to keep the penis healthy

How to Get Stronger Erections

It's time. You now know what's needed to create and maintain an erect penis. You also understand the consequences of failing to keep your manhood in proper working order. Let's now learn how to train your penis, exercise your manhood with pelvic floor exercises, and keep it fit for the bedroom. Here are some of the best things you can do:

Exercise & Eat Healthy

According to the Journal of Sexual Medicine, what's good for your heart is good for your manhood. Words to live by. A strong circulatory system, moderate sugar levels, low cholesterol, and reduced stress all benefit your penile wellbeing. More importantly, anything that cuts off or reduces blood flow, including obesity and cardiovascular issues, is a boner killer.

Penile arteries are microscopic and can easily clog, keeping the blood from readily flowing into the penis and expanding the tissues. No expansion. No erect penis. Very simple.

Stress and adrenaline also close off the flow. Insulin resistance, caused by high sugar levels (hyperglycemia), prevents nitric-oxide production, which is a key chemical needed to create rigid penises and long-lasting sex.

Adopting a heart-healthy diet, exercising regularly, drinking alcohol moderately, avoiding tobacco, minimizing stress, getting a good night's sleep, and taking the proper supplements will improve your penile wellness, sexual desire, and bedroom stamina.

The Best Penis Exercises - Kegel Exercises

You've probably heard this and thought, "Kegels are only for women?" Now you know that this is untrue.

The pelvic floor muscles power your erections. The stronger these muscles are, the better. These are some of the most critical and overlooked muscles, especially for men. The pelvic floor muscles are responsible for creating and maintaining erections by forcing blood into the shaft of the penis and then keeping it from exiting the base. In addition, strong pelvic muscles cause forceful ejaculations, create penile rigidity, help with ejaculation control, and enable intense orgasms.

Unfortunately, the pelvic floor muscles are naturally weak and get even weaker with age. Underpowered pelvic floor muscles cannot force blood into the penis and keep it from flowing out, leading to ED, weak ejaculatory force, and premature climax.

In addition, a weak pelvic floor can result in hemorrhoids (especially in weight lifters) and groin pain, called chronic prostatitis (even though it has nothing to do with your prostate). The actual name for this condition is chronic pelvic pain syndrome (CPPS), and it is one of the most misdiagnosed conditions.

So how do you properly strengthen and work out your pelvic floor muscles?

Penis exercises, also known as pelvic floor exercises or Kegels, are the perfect exercise to help diminish ED and prevent premature ejaculation. These exercises have long been recommended for women, but they are just as crucial for men, some would argue even more important. Typically, Kegels consist of contracting and clenching the muscles that stop the flow of urine. Search Kegel exercises or Kegels in Google. You will find dozens of articles, frequently with conflicting information about Kegel exercises for men, including when and how to do them. The Private Gym Pelvic Exercise Program For Men is the only expertly designed, follow-along Kegel exercise training program for men that also adds resistance training. It's like having a personal trainer for your manhood!

Use It or Lose It

If you don't use your manhood, it will deteriorate. Like any other part of the human body, the penis needs regular exercise. What does that mean? Here's the best answer: Have sex. Have sex regularly. Masturbate often. Yes, that is right, those activities are good for you! 

If one goes too long without an erection, collagen, smooth muscle, elastin, and other erectile tissue may begin to deteriorate, resulting in a loss of penile length and girth and limiting one's ability to achieve an erection. In a vicious cycle, loss of sexual function can lead to further progression of the problem in the genital tissues.

Masturbate the Right Way

Good masturbation is good for your penis. Likewise, the two-minute-quickie is counterproductive to healthy erections. Masturbation as physical therapy requires a premium lubricant, time, and a good workout technique. We recommend the following:

  1. Masturbate at least twice a week.
  2. Take your time set aside 30-45 minutes.
  3. Stretch your body and stretch your penis. Warm up your whole body with a quick self-massage, then gradually begin to focus on your penis. Penis stretching helps stimulate the penile tissue and the entire pelvic region.
  4. Go slowly. Don't just do the usual fist-pump technique. Change how you touch yourself frequently, move slowly, and keep strokes controlled.
  5. Take it to the edge. Don't ejaculate too quickly. Get close to climax but then avoid it. Do at least three-four cycles of "edging" before ejaculating. This practice fights PE.
  6. Don't be in a rush to clean up. After ejaculating, continue to massage your manhood. Enjoy the moment.

Masturbating the right way will ultimately prove to increase pleasure, improve your sexual wellness, and enhance lovemaking with your partner.

Reduce Anxiety & Stress

News flash. Anxiety is bad for the penis, and it's even worse for the bedroom. Every man has experienced performance anxiety sometime in his life. That nervous feeling overwhelms you right before you are about to have sex or just as you get started. You can feel it coming on, and when it does, there goes your erection. This reaction is caused by adrenaline - a powerful hormone released when you feel afraid, threatened, or anxious. Adrenaline destroys boners by inhibiting circulation to the penis. Sex can be a very stressful and scary endeavor in and of itself. Talking with your partner, mentally preparing for sex, meditating, and learning how to manage your sexual stress and anxiety can significantly improve the quality of your erections and sexual performance.

Limit Your Alcohol Consumption

Drinking too much destroys hard-ons. While mild alcohol consumption can relax you, improve your mood, and mentally prepare you for sex, overconsumption of alcohol is terrible for penis wellness and can be an erection killer. It can reduce circulation to the penis, desensitize the penile nerves, and impair your ability to ejaculate and achieve orgasm. So if you're looking to improve the quality of your erections, don't drink before sex.

Use Premium Lubrication

Healthy penile nerve stimulation is critical for creating and maintaining powerful erections and penis fitness. In addition, exceptional lubrication heightens penis sensitivity and reduces unpleasurable friction. So whether you plan to go all night long, make quick passionate love, or even have fun by yourself, high-quality lubrication improves the experience by helping you maintain a firm erection.

Check Your Medications

Many prescription medicines, including diuretics, muscle relaxants, and antihistamines, can significantly impair penile function. In addition, anti-depression medications known as Selective Serotonin Reuptake Inhibitors or (SSRIs) also cause erectile dysfunction, delayed ejaculation and can reduce pleasure and inhibit libido. Learn more about the medications that impact your bedroom performance here.

Avoid "Male Enhancement" Pills

Finally, avoid products that can damage and degrade penis fitness. "Male enhancement" pills, also known as "Gas Station Erection Pills," are at the top of that list. They are dangerous and don't work. You know what I'm talking about - those eye-catching, ornately packaged capsules displayed at the point of purchase at gas stations, convenience stores, and local bodegas. Pills with names like Rhino 2500, PowerZen, Black Mamba, Super Panther, and Extenze promise everything from enhancing penis size and width to providing explosive orgasms to better ejaculatory control and rock-hard boners. People. Come on! No pill will make your manhood bigger. Simply put, they can all destroy penis heath and cause dangerous health conditions.

Fit and tanned man's torso wearing sweatpants with bare midsection holding hands at his hips gesturing toward his pelvic area

Take Control and Actively Maintain Your Sexual Vigor

So what do we take away from all of this? First, don't neglect your penis and sexual wellness. Do your exercises, especially Kegels and penis exercises. By following the steps that we've outlined above, you can take control of your sexual vitality, keep your penis in shape, and ensure that you are ready to perform in the bedroom. Even more importantly, making these changes will improve your sex life with your partner, significantly reduce adverse health conditions, including risks of penile cancer, and ensure penis health.