Key Notes for Exercise Descriptions
Erection Level:
The “erection gauge” is on page 78.
Recommended Reps:
Each exercise has a recommended number of reps. You should stick with this number for the first week or two of using a new exercise. Thereafter, you can gradually increase the number of reps as long as you have healthy body clues.
Lubrication:
You will not need to use lubrication unless the exercise instructs it. It is, however, easier on your skin if you use lubrication for all the exercises that involve jelqing, such as the side jelq and the jelqing uli.
Videos:
To help serve as a visual aide, you can find videos of the exercises at http://www.PEGym.com/penis-exercises.
ADVANCED EXERCISE
Kegel Exercises
In this part you will learn:
Ø The Kegel Endurance
Ø The Penis Raise
Ø The Towel Raise
Kegel Endurance
Intensity Level 2: Do Not Use for at Least 1 Month
Recommended Reps: 3
The Exercise:
Kegel and hold the contraction for as long as possible. The goal is to tightly hold the contraction for at least thirty seconds to one minute.
Penis Raise
Intensity Level 2: Do Not Use for at Least 1 Month
The Exercise
Erection Level: 100 percent
Recommended Reps: 30
Steps:
1. While erect, do a kegel. Your penis should rise.
2. Push down on your penis while holding the kegel.
Tips!
Ø Increase the intensity by holding the kegel contraction for several seconds or more.
Towel Raise
Intensity Level 2: Do Not Use for at Least 1 Month
The Exercise
Erection Level:100 percent
Recommended Reps:30
Steps:
Ø Place a hand towel on your erect penis.
Ø Kegel to lift the towel up.
Tips!
Ø When your erection starts to subside, place two fingers underneath the penis and squeeze in a few more reps.
Ø At first use a dry hand towel. As you advance, wet the towel for more weight.
Jelq Exercises
In this part you will learn:
Ø The Jelq Variation 1: Side Jelq
Ø The Jelq Variation 2: Vertical Jelq
Jelq Variation 1: Side Jelq
Intensity Level 3: Do Not Use for at Least 2 to 3 Months
The Exercise
Erection Level: 75 to 85 percent
Recommended Reps: 30
Steps:
Ø Start a normal jelq. At the halfway point, place your other hand at the base of your penis to help build support.
Ø Simultaneously, curve the jelq to the side. Once you reach the head of your penis, press the palm of your hand against your penis to finish the bending motion. The entire jelq should last three to five seconds.
Ø Repeat in the opposite direction with your other hand.
Jelq Variation 2: Vertical Jelq
Intensity Level 3: Do Not Use for at Least 2 to 3 Months
The Exercise
Erection Level: 75 to 85 percent
Recommended Reps: 30
Steps:
Ø Start a normal jelq.
Ø At the halfway point, place your other hand at the base of your penis to help build support.
Ø Towards the end of the jelq, bend the penis downwards in a jelqing motion. The entire jelq should last three to five seconds.
Ø Repeat with your other hand.
Length Exercises
In this part you will learn:
Ø The Rotating Stretch
Ø The Pendulum Stretch
Ø The Internal Stretch
Ø The Twisting Stretch
Ø The Double Stretch
Ø The BTC (Between the Cheeks) Stretch
Ø The A-Stretch
Ø The V-Stretch
Ø The Double Rotating Stretch
Rotating Stretch
Intensity Level 2: Do Not Use for at Least 1 Month
The Exercise
Erection Level: 0 to 50 percent
Recommended Reps: 10
Steps:
Ø Stretch your penis straight up.
Ø In one complete motion, move the stretch to the left; then straight down; then to the right; and then back up again—making a complete circle. The 360 degree stretch should last approximately 10 to 15 seconds.
Pendulum Stretch
Intensity Level 2: Do Not Use for at Least 1 Month
The Exercise
Erection Level: 50 percent
Recommended Reps: 50
Steps:
Ø Stretch your penis down and to the right. Hold one second.
Ø Now move the stretch down and to the left. Hold one second.
Tips!
Ø Do the pendulum stretch at multiple angles—down, straight out, and up.
Ø Continually repeat steps 1 and 2 (in a back and forth pendulum motion).
Internal Stretch
Intensity Level 3: Do Not Use for at Least 2 to 3 Months
The Exercise
Erection Level:0 to 50 percent
Recommended Reps: 5
Steps: This exercise uses two hands.
Ø Hand 1: Place an OK-grip around the base of your penis and your scrotum. Don’t grip the actual testicles.
Ø Hand 1: Stretch your penis and scrotum towards your body while pulling in an upward direction.
Ø Hand 2: Simultaneously grip your penis and pull straight up. Hold both hands in place for 20 to 30 seconds.
Tips!
Ø To increase the intensity, pull up with more force on the hand holding the base of your penis and scrotum.
Ø With this exercise, you’ll need to sit down and spread your legs apart.
Twisting Stretch
Intensity Level 3: Do Not Use for at Least 2 to 3 Months
The Exercise
Erection Level:50 percent
Recommended Reps:5
Steps:
Ø Twist your penis one to two times, like a screw.
Ø Simultaneously pull outwards. Hold for 20 to 30 seconds.
Tips!
Ø Continually rotate the direction in which you twist. If you twist to the left one time, twist to the right the next.
Double Stretch
Intensity Level 3: Do Not Use for at Least 2 to 3 Months
The Exercise
Erection Level:0 to 50 percent
Recommended Reps: 5
Steps: This exercise uses two hands.
Ø Hand 1: Grip the penis an inch below the head and pull straight out.
Ø Hand 2: Grip an inch above the base and pull towards you. At this point you are stretching in two different directions (hand 1 is pulling away from your body; hand 2 is pulling towards your body). Hold for 20 to 30 seconds.
Tips!
Ø Constantly change up the points where you grip to give your entire penis a complete workout.
Between the Cheeks Stretch (BTC)
Intensity Level 4: Do Not Use for at Least 3 to 4 Months
The Exercise
Erection Level: 0 to 50 percent
Recommended Reps: 5
Steps:
Ø Stand with your leg propped up on a chair, a toilet seat, or anything knee-level.
Ø Reach your arm behind your back and grip your penis between your legs. As always, don’t directly grip the head of your penis.
Ø Pull your penis between your legs and upwards. Your penis should be stretched behind you, between your cheeks. Hold the stretch for 20 to 30 seconds.
A-Stretch
Intensity Level 4: Do Not Use for at Least 3 to 4 Months
The Exercise
Erection Level: 0 to 50 percent
Recommended Reps: 5
Steps: This exercise uses two hands.
Ø Hand 1: Grip the penis an inch below the head and pull straight out.
Ø Hand 2: Place your arm underneath the stretched penis.
Ø Hand 2: Push upwards with your entire arm, using it as a lever. Hold for 20 to 30 seconds.
Tips!
Ø The more force you use to push up with the arm underneath the penis, the more intense the stretch.
Ø For even more intensity, use hand 2 (the hand underneath the penis) to grip the wrist of hand 1 (the wrist holding the stretch).
V-Stretch
Intensity Level 4: Do Not Use for at Least 3 to 4 Months
The Exercise
Erection Level:50 percent
Recommended Reps:5
Steps:
Ø Hand 1: Grip the penis an inch below the head and pull straight out.
Hand 2: Use your thumb to push down on your penis. Hold both the stretch and the downward push for 20 to 30 seconds.
Ø Tips!
Ø Press down on different points of your shaft.
To increase the intensity, use your wrist to push downwards.
Double Rotating Stretch
Intensity Level 5: Do Not Use for at Least 4 to 6 Months
The Exercise
Erection Level: 0 to 50 percent
Recommended Reps:10
Steps: This exercise uses two hands.
Ø Hand 1: Grip your penis an inch below the head and pull straight up.
Ø Hand 2: Grip the penis an inch above the base and pull towards your testes.
Ø Hand 1: Slowly stretch your penis in a single circular motion. Move the stretch to the left; then straight down; then to the right; and then back up again—making a complete circle. The circular rotation should last approximately 10 to 15 seconds.
Finish Girth Exercises
In this part you will learn:
Ø The Squeeze
Ø The Flaccid Bend
Ø The ULI
Ø The ULI Variation 1: Double ULI
Ø The ULI Variation 2: Backwards ULI Jelq
Ø The ULI Variation 3: Jelqing ULI
Ø The Headhold Jelq
Ø The Slinky Bend
Ø The Horse Squeeze
Squeeze
Intensity Level 2: Do Not Use for at Least 1 Month
The Exercise
Erection Level: 50 to 75 percent
Recommended Reps: 5
Steps: This exercise uses two hands.
Ø Hand 1: Form a tight OK-grip as close to the base as possible.
Ø Hand 2: In front of the first grip, form an overhand OK-grip—with your fingers facing the floor.
Ø Both Hands: Tighten all of your fingers and squeeze both grips. Hold for 20 to 30 seconds.
Tips!
Ø For increased intensity, kegel to push more blood into the penis.
Flaccid Bend
Intensity Level 2: Do Not Use for at Least 1 Month
The Exercise
Erection Level: 25 to 50 percent
Recommended Reps: 5
Steps: This exercise uses two hands.
Ø Hand 1: Grip the penis below the head of your penis, as if you were going to stretch.
Ø Hand 2: Place two to four fingers underneath the penis.
Ø Hand 1: Bend the penis over the fingers. Hold for 20 to 30 seconds.
Tips!
Ø Do an entire flaccid bend workout by repeating steps one through three in each direction. Do this by placing the fingers above the shaft to bend up; to the right of the shaft to bend right; and to the left of the shaft to bend left.
Ø As time goes on, increase the intensity by repeating the exercise several times. But each time place a different number of fingers underneath the penis.
ULI
Intensity Level 4: Do Not Use for at Least 3 to 4 Months
The Exercise
Erection Level: 100 percent
Recommended Reps: 3
Steps:
Ø Form a grip at the base of your penis. You can either use an OK-grip or your entire hand.
Ø Squeeze the grip tightly. Hold for 30 to 60 seconds.
Tips!
Ø Position the grip as close to the base as possible so you can fill your entire penis with blood.
ULI Variation 1: Double ULI
Intensity Level 4: Do Not Use for at Least 3 to 4 Months
The Exercise
Erection Level: 100 percent
Recommended Reps: 3
Steps: This exercise uses two hands.
Ø Hand 1: Form a grip at the base of your penis.
Ø Kegel more blood into the penis.
Ø Hand 2: Form a grip right below the head.
Ø Tightly squeeze both grips. Hold for thirty to sixty seconds.
Finish ULI Variation 2: Backwards ULI Jelq
Intensity Level 5: Do Not Use for at Least 4 to 6 Months
The Exercise
Erection Level: 90 to 95 percent
Recommended Reps: 30
Steps: This exercise uses two hands.
Ø Hand 1: Form a tight OK-grip at the base of your erect penis.
Ø Hand 2: Place another OK-grip right below the head.
Ø Hand 2: Do 30 jelqs (the recommended reps) in a backwards motion, pushing the blood towards the base grip. Each backwards jelq should last approximately 3 to 5 seconds.
ULI Variation 3: Jelqing ULI
Intensity Level 5: Do Not Use for at Least 4 to 6 Months
The Exercise
Erection Level: 90 to 95 percent
Recommended Reps: 10
Steps: This exercise uses two hands.
Ø Hand 1: Form a tight OK-grip at the base of your erect penis.
Ø Hand 2: Form a second OK-grip on top of the first one and slowly jelq it up the penis. The jelq should last 10 to 15 seconds. You have completed one rep.
Ø Immediately after the slow jelq, switch hands so that hand 2 is formed into a tight OK-grip at the base of the penis, and hand 1 is slowly jelqing the penis.
Ø Continually alternate between hand 1 and hand 2, with one hand jelqing your penis slowly and the other hand maintaining the OK-grip.
Tips!
Ø Keep a tight OK-grip around the base of the penis at all times.
Headhold Jelq
Intensity Level 5: Do Not Use for at Least 4 to 6 Months
The Exercise
Erection Level: 90 to 95 percent
Recommended Reps:1
Steps: This exercise uses two hands.
Ø Hand 1: Form a tight OK-grip at the base of your penis and perform a slow jelq.
Ø Hand 1: Stop the jelq right below the head, tightly squeeze the grip, and kegel. Keep the grip in place.
Ø Hand 2: Do thirty jelqs, pushing the blood in the penis towards the head grip. Each jelq should last 3 to 5 seconds.
Tips!
Ø During the exercise, continually kegel to push more blood into the penis.
Slinky Bend
Intensity Level 5: Do Not Use for at Least 4 to 6 Months
The Exercise
Erection Level:80 percent
Recommended Reps: 30
Steps: This exercise uses two hands.
Ø Hand 1: Form an OK-grip at the base of your penis.
Ø Hand 2: Form an overhand grip right below the head.
Ø Hand 2: Slightly bend the penis downwards.
Ø Push the bend upwards and release.
Tips!
Ø The entire bend should take roughly 3 to 5 seconds.
Ø Do the slinky in all four directions: down, up, left, and right.
Horse Squeeze
Intensity Level 5: Do Not Use for at Least 4 to 6 Months
The Exercise
Erection Level:95 percent
Recommended Reps: 6
Steps: This exercise uses two hands. Your penis will need to be lubricated.
Ø Hand 1: Form a tight OK-grip at the base of your penis.
Ø Hand 2: Form a small overhand OK-grip, roughly the size of a dime.
Ø Hand 2: Slowly slide the grip over the head and towards the base of your penis. It should take roughly 20 seconds for you to get to the base hand.
Tips!
Ø Once your second hand reaches the base hand, increase the intensity by doing the “squeeze” exercise at the base for an additional 30 seconds.
Circuit Exercises
In this part you will learn:
Ø The Length Circuit
Ø The Girth Circuit
Length Circuit
Intensity Level 5: Do Not Use for at Least 4 to 6 Months
Here is an example of a length circuit (in which you do several stretches with no rest in between). You can mix and match the exercises. In the beginning, only do the circuit once. Overtime, repeat the circuit and add more exercises to increase the intensity. As an added tip, it helps if you Kegel throughout the circuit.
Do the following exercises one right after the other:
|
Step |
Exercise |
Time Frame |
|
1 |
50 JAI Stretches |
~1 to 2 minutes |
|
2 |
5 Rotating Stretches |
~1 minute |
|
3 |
10 A-Stretches |
~4 minutes |
|
4 |
10 Double Rotating Stretches |
~2 minutes |
|
5 |
1 set of the Basic Stretch |
~2 to 3 minute |
Girth Circuit
Intensity Level 6: Do Not Use for at Least 6 to 9 Months
Here is an example of a girth circuit. You can mix and match the exercises. The first few times, only do the circuit once. Thereafter, gradually move up to repeating the entire process for a total of 30 to 45 minutes. You can make the circuit less intense by replacing the slinkys and jelqing ulis with flaccid bends. Similarly, you can increase the intensity by adding more exercises.
When it comes to girth circuits, you’ll get the best workout if you throw masturbation into the mix. That’s because right before you ejaculate (at the point of no return), your penis is completely full of blood, and the tissues are expanded to the peak of their normal limit. As an added tip, it helps if you Kegel throughout the circuit.
Do the following exercises one right after the other:
|
Step |
Exercise |
Time Frame |
|
1 |
Do any stretch. This will prepare your tissues to expand outward. |
~1 to 2 minutes |
|
2 |
Masturbate until you get close to the point of no return (don't ejaculate). |
As long as it takes |
|
3 |
Do 1 Uli |
~1 minute |
|
4 |
Do 5 Jelqing Ulis |
~1 minute |
|
5 |
At this point, your erection level should be below 90. Do 10 slow Jelqs. |
~1 minute |
|
6 |
Do 20 Slinkys |
~1 minute |
|
7 |
Do 1 long Squeeze |
~1 minute |