Sexercise - How to Workout Your Penis

9 min read
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"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 by exercising manhood. The next response typically is, "Why haven't I been doing this 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, thousands of dollars on a fitness device, cars, clothing, and grooming products to attract potential partners, but we do almost nothing to ensure the muscles that support and control erectile function are properly maintained. We completely neglect the engine that powers our sexual performance and well-being. The 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 tend to rely on so much?

The simple answer: unfortunately, most people just don't know what to do when it comes to penile wellness. First of all, we're way too focused on penis size, penis length, and girth, but that is a subject for another discussion. Second, we aren't taught "dick wellness" in school. There's no Netflix limited 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 completely ignore the subject.

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. 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 and stamina, safely and naturally.

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Key Factors Needed to Create and Maintain a Healthy Penis

To understand how to ensure your manhood it 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

No. Your dick isn't a muscle, although it is made up of smooth muscle. But it is controlled by muscles, known as the pelvic muscles, which surround the base of your penis and are responsible for creating erections by forcing blood into the penis and holding it in. Unfortunately for men, they are weak to begin with and get weaker with age, resulting in erectile dysfunction (ED), premature ejaculation (PE) also known as a premature climax, and reduced sexual stamina. When exercised and strengthened properly with penis exercises, also known as Kegels, Kegel exercises, and power Kegels (where resistance training is used), they actually support the erect penis and create stronger, harder, and longer-lasting erections. We'll learn more about the best way to perform Kegel exercises later in the post. Stay tuned.

Healthy Circulation

Your manhood needs blood. It requires a forceful flow to get hard and stay hard. In addition, high testosterone and nitric oxide levels also support rigid erections. Just like 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 strong 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 strong and powerful erections. On the one hand, overly sensitive penile nerves help cause premature climax and can stop you before you ever get started. On the other hand, lack of nerve stimulation can prevent an erection from properly forming.

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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. In fact, the results of such neglect can appear quickly and at an early age.

By age 40 nearly 50% of men begin to have ED

Which is generally defined as 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 has proven it.

Even more shocking, 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 greatly 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 the length of my penis? You can learn more about the causes and how to prevent loss of size in our previous post about penile shrinkage here.

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

How Can You 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, 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 erection. 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.

Do Your Kegel Exercises

You've probably heard this and thought, "Kegels are only for women?" Nothing could be farther from the truth.

Your erections are powered by the pelvic floor muscles. These are some of the most important 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. Strong pelvic muscles cause forceful ejaculations, create penile rigidity, help with ejaculation control, and enable strong orgasms.

Unfortunately, the pelvic floor muscles are weak to begin with and get weaker with age. Weak pelvic floor muscles are unable to force blood into the penis and keep it from flowing out, which leads 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 real 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 workout your pelvic floor muscles? Penis exercises, also known as Pelvic floor exercises or Kegels. These exercises have long been recommended for women, but they are just as important for men, some would argue even more important. Typically, Kegels consist of contracting and clenching the muscles that stop the flow of urine. If you search Kegel exercises or Kegels in Google you can find dozens of articles, oftentimes with very conflicting information, about Kegel exercises for men and how and when 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 to be exercised on a regular basis. What does that mean? Here's the best answer: Have sex. Have sex regularly. Masturbate often. Yes, that right, those activities are good for you. You're designed to do it.

In fact, 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. Of course, only good masturbation is good for your manhood! The two-minute-quickie is actually really 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 quickly. Getting close to climax and then avoiding it. Do at least three-four cycles of "edging" before ejaculating. This practice improves premature climax.
  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. It's even worse for the bedroom. Every man has experienced performance anxiety sometime in his life. The nervous feeling that overwhelms you right before you are about to have sex or just as you get started. You can feel it coming on, and as it does, there goes your erection. It’s caused by adrenaline, a powerful hormone released when you feel afraid, threatened, or anxious. Adrenaline literally 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 greatly improve the quality of your erections and sexual performance.

Limit Your Alcohol Consumption

Drinking too much destroys hard-ons. While mild consumption of alcohol can relax you, improve your mood, and mentally prepare you for sex, overconsumption of alcohol is bad 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. Simply put, 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 strong and powerful erections. Exceptional lubrication heightens penis sensitivity, including on the top and bottom of shaft and around the head of the penis. It also reduces unpleasurable friction. Whether you plan to go all night long, make quick passionate love, or just want to have fun together or by yourself, high-quality lubrication can not only help improve the experience, but it can also help you maintain a strong and powerful erection and ensure penis fitness.

Check Your Medications

Many prescription medications, including diuretics, muscle relaxants, and antihistamines can greatly impair penile function. 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 the gas station, convenience store, or local bodega. These pills with names like Rhino 2500, PowerZen, Black Mamba, Super Panther, and Extenze promise everything from the enhancement of penis size and width to providing explosive orgasms, better ejaculatory control, and rock-hard boners. People. Come on! There is no pill that 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? 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, greatly reduce negative health conditions, including risks of penile cancer, and ensure penis health.

To learn more, check out Andrew Siegel, M.D., Urologist, author of the highly acclaimed book, Male Pelvic Fitness, Optimizing Your Sexual and Urinary Health.