Penis Exercise: 5 Workouts You Need To Be Doing

Let’s face facts – men spend a lot of time thinking about sex, and while this is hardly surprising, what probably is surprising is that the important role regular penis exercise plays in boosting sexual function is often overlooked.

At this point you may be shaking your head — isn’t sex the best exercise for a penis to engage in?

Well…yes and no.

While good sex can definitely give you a good workout, if you want great sex you need to put in some work.

In the same way, you easily shell out dozens of dollars at the gym, on clothes, and grooming products to make you attractive enough to a future partner, you also need to put some work into the actual engine that powers your sex life.

If you’ve reached middle age, you know that sometimes your penis is not as reliable as you would like, and if you aren’t middle-aged, it will come for you.

Nothing is more horrific than the first night your penis doesn’t rise to the occasion. It can happen and it will, but if you properly exercise your penis, you can minimize how frequently you are left hanging by your most precious organ.

Why Have I Never Heard of Penis Exercise?

Let’s face it if you are a guy with a penis the rest is supposed to come inherently.

No one tells men how to masturbate or use their penis — it’s somewhat of a plug-and-play situation. You know you have a dick and two balls, but the story usually ends there.

If you are one of the few who have taken the time to understand your sexual organs, you may know some of the scientific terms and a bit more about your prostate and its function, but there is a lot more to your penis than that.

How Regular Penis Exercise Boosts Erection Quality

The truth is a lot of your penile function is determined by the condition of the surrounding glands, organs, and general pelvic floor region.

That’s right, men have a pelvic floor too — and shockingly enough, if you are taking proper care of it you should be doing your Kegels as well.

Yep, Kegels are not just for women, and before you start laughing, you should know that Kegels are one of the best ways to build your pelvic floor to support an erect penis so you can sustain a longer and harder erection.

Bet you’re listening a bit more intently now, right?

It’s pretty common knowledge that blood flow is the key to gaining (and maintaining) an erection.

Pumping, and many natural supplements, aim to increase blood flow, creating more sustainable erections.

The muscles in your pelvic floor are what forces the blood into the penis and then prevent it from being released, allowing for ultimate ejaculation control.

When these muscles weaken, the blood flow diminishes, which can eventually lead to conditions such as erectile dysfunction and premature ejaculation.

But it doesn’t have to be this way. Read on to discover some simple penis exercises that are designed to keep you at the top of your game…

The medical benefits of penis exercise

From a medical perspective, regular penis exercise does more than just make you feel better in the bedroom. Strengthening the pelvic floor muscles and improving blood flow can support urinary health, improve prostate function, and help prevent or alleviate erectile dysfunction. Doctors often recommend pelvic floor training as part of treatment plans for men who have issues with maintaining an erection, premature ejaculation, or who are recovering from prostate surgery. These workouts aren’t just about performance; they’re about preserving sexual health for the long haul.

There is also evidence that good cardiovascular fitness and vascular health are closely tied to erection quality. Since the penis depends on strong, flexible blood vessels to fill with blood, anything that helps the heart and circulation will help your erection hardness and stamina. According to the NHS page on erectile dysfunction, lifestyle changes such as regular exercise, maintaining a healthy weight, stopping smoking, reducing alcohol intake, and stress management can all improve erectile function.

Whole-Body Exercises That Support Sexual Performance

Targeted penis workouts are just one part of the picture. Building overall fitness can support healthy circulation, stamina, and confidence in the bedroom. Try adding the following to your weekly routine and adjust the volume to your current fitness level.

Bodyweight strength (core and legs)

• Crunches: A stronger core helps you stabilize your torso and support your back during sex, which can make many positions more comfortable.
• Push-ups: Work your chest, shoulders, triceps, and core — useful for positions that require upper-body endurance.
• Squats: Build hips, glutes, and quads for better lower-body stamina and thrusting power.

Quick start: Aim for 2–3 sets of 8–12 controlled reps per move, 3–4 days per week.

Cardio for circulation

• Brisk walking, jogging, or running: Steady cardio helps your heart pump blood efficiently throughout your body, which can support erection quality. Start with 20–30 minutes at a comfortable pace most days.

Intervals (HIIT)

Short bursts of effort (for example, 30–45 seconds of work followed by brief rest) with movements like sprints, jump lunges, or burpees can be an efficient way to improve overall fitness. Ease in gradually and focus on good form.

Flexibility and stress control (yoga)

Yoga can improve flexibility and body awareness, especially around the hips and pelvis. Breathing and relaxation techniques may help reduce performance anxiety while supporting blood flow.

The Penis Exercises You Need To Be Doing

1. Do Your Kegels

If you want to keep your dong in proper working order, it’s time to get used to Kegels.

Kegels refer to the process of clenching and releasing the muscles that you would use to stop yourself from urinating.

You can do Kegels at any time, anywhere and the beauty is – no one will know but you.

Practice holding and then releasing the muscles you would use to pee and repeat.

Make it a point to do Kegels on a daily basis and you will start to notice improved orgasms and stiffer erections, even in young men.

If you are willing to spend every day in the gym, then surely you can take five minutes to do your Kegels?

2. Masturbate (Yup, this is actually a penis exercise)

That’s right, we are giving you permission to masturbate as much as you want, anytime you want.

Well, not in public, we don’t want you to be that guy.

In general, masturbation is actually great for your penis health.

The average man should make sure they masturbate at least twice a week if they aren’t having regular sex to make sure that their penis stays in shape ready to go.

However, resist the urge to make it a quickie, unless that’s how you want your bedroom experiences to be as well.

Treat yourself and hold back from going over the edge too soon to help build the length of your erection.

3. Get in the Habit of Pumping

By creating a vacuum around the penis, penis pumps draw in blood, quickly giving the user an erection.

By maintaining the vacuum pressure over a short period of time, you can essentially give your penis a complete workout, and ultimately improve erection quality.

The beauty of this penis exercise is that it can be incorporated discreetly into your daily hygiene routine.

Bathmate penis pumps are designed to be used in water, rather than air, meaning that no elaborate setup is required. Simply pop it on while you’re in the bath or shower and carry on about your business.

Who said men can’t multitask?

4. Jelqing

This ‘hands-on’, all-natural penis exercise has been used by men for centuries and involves stroking (or ‘milking’) the penis to improve circulation and blood flow.

When performed correctly, the gentle massage pushes blood through your penile tissue resulting in stronger erections over time.

Bonus: it feels kinda nice too!

5. Invest in Lubrication

We aren’t sure why, but men seem willing to skimp when it comes to lubrication.

However, lubrication is the final step to making sure your penis performs the way it was meant to.

There are a lot of lubes on the market, but premium products help heighten sensitivity in the penis shaft and the head. It also reduces friction which can break your erection or leave you with an uncomfortable rash that will inhibit your ability to orgasm.

Whether alone or with a partner, there is always time for lubrication.