Step 5: Girth Exercises
1 - Description Description of the girth ex.
2 - Semi-Erect Ex. Semi-Erect girth exercise
3 - Erect Exercise  Erect girth exercise
4 - Flexing Exercise  New girth exercise from
5 - User Exercise 1  New girth exercise from user
6 - Grip Variation  Variation on the tourniquet
7 - The Squeeze  New girth exercise

Description of the Exercise

Girth exercises, unlike length exercises, seek to push the blood in the cavernosa and spongiosum horizontally, towards the sides of the shaft. Milking, oddly enough, also works for girth exercises, but it must be done in a different state. To clarify, if length exercises are done with a full erection, girth exercises should be done with a partial erection. The reason for this is that the full erection makes vertical expansion easier, since the penis is already filled to its capacity. A partial erection allows the blood to be pushed in more directions than just forward, such as out to the sides. A prime example of this idea in action is a girth exercise where the middle of a semi-erect penis is squeezed, pushing the blood outwards, towards the walls of the shaft.

Girth exercises are sometimes not necessary for men, since many men are displeased only with their length. While some carry-over girth gains may come as a part of the length program, girth exercises are still an important part of the program for an all-around size change.

Working the Semi-Erect girth exercise

The modified jelq, or semi-erect exercise, targets girth gains by pushing blood through the penis in a "milking" motion, but without a full erection. Keeping a semi-erect state may be hard for some men, but it is possible with practice. Make sure that even if you are not able to keep a semi-erect state, that you are constantly practicing to get yourself to that point. One way is to stroke yourself to a full erection (with lubrication, of course, it can also be done during the exercise, if you need to pause due to erection loss--or gain) and wait for a short time until you start to lose it. After a time, staying in the semi-erect state will become easier. The semi-erect exercise should take around 3-5 minutes for beginners, and 5-7 minutes for more advanced users. Like the length exercise, it is important to either set an amount of time to gauge a number of strokes that is appropriate. The most common method of gauging stroke number is to time a workout and count the number of strokes achieved in your original target time (which should be within the standard for your experience level in the program). Once you have figured out your target number, you can work accordingly.

Goals: Work on maintaining the semi-erect state for the duration of the exercise. This also becomes useful in ejaculatory control, in sexual situations. If you can maintain a partial erection, you begin to gain more control over your penis and the blood flow, which helps during intercourse or masturbation. Do the exercise for 3-5 minutes to start, and work your way up to 5-7 after a minimum of 2 weeks. The longer you can maintain the partial erection without interruptions to regain it, the more effective your time will be.

The Semi-Erect girth exercise (exercise 8)

The exercise:

1) Engage the phallus, creating what is called a “semi,” or partial erection. The idea is to fill the penis with enough blood to make it larger, but to not reach the full state of engorgement. Some suggestions for stimulation aids include partial masturbation, pornography, or other stimulating material (e.g. videos, hand-held products.)

2) Once you have reached this state form an o-shape with the thumb and index finger at the base of the penis. It is ideal to grip slightly above the scrotum, where the skin of the scrotum meets the skin of the base of the shaft. Once the fingers are settled in this position, grip the shaft firmly, in order to effectively tourniquet the phallus, and impede the flow of blood out into the body. This should prevent the penis from returning to its totally flaccid state, and if it does you should repeat step 1 until you are able to maintain an erection.

3) Take the free hand and form a similar o-shape and grasp the shaft close to what we will call the “pressure” hand. Then, applying firm pressure, begin to milk the penis in long, downward strokes. You will be able to feel the blood in the spongy tissue, as it is moved slowly toward the head. This exercise should not be rushed, and each stroke should take 1-2 seconds to complete. Upon completion of a stroke, slide the hand back up the shaft to the starting position and repeat.

4) Repeat step 3 for a period of three to five minutes, following the prescribed stroke duration and hand position. The pressure hand should remain in place at all times, and the free hand should not leave the shaft of the penis for any reason. Optimum results can be achieved if the hands stay on the phallus throughout the exercise, with special emphasis placed on the firmness of the pressure hand. Letting up on the grip in the pressure hand can lead to mixed and uncertain results. If at any point in the exercise a soreness begins to make itself known, cease the exercise and move on to step 5.

5) Once you have completed the exercise, release first the free hand and then the pressure hand, the latter gradually, and stand or sit up to let the blood flow back down into the spongiosum, and circulate within. With one of the hands shake the penis and massage it slightly, to aid in the circulation. It is essential to take at least one minute to allow the penis to revitalize itself with fresh, oxygenated blood.

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Working the Erect girth exercise

The erect exercise does not require much of a "motion", and so a time limit may not be necessary, since there is no danger of soreness or too much friction in the exercise. For the erect exercise it is advisable to set a number of repetitions, either total times the penis is squeezed, or a certain number of repetitions up and down the shaft. i.e. David wants to set a number of repetitions based on how many times his hand travels the length of the shaft and back. He decides that he should squeeze in 5 places along the shaft in each direction, and count that as 1 repetition. If he wanted to he could count that as ten, one for each time he squeezes the shaft.

Goals: Setting a target number of repetitions is important to success with the erect exercise. Make sure that you stay within your target range or number (your range should be within 1-10 repetitions of your target, depending on how you are feeling, etc...it's up to you, but it should not be an excuse to overdo the exercise) every time you do the exercise for at least 1 week before changing your number. As with all exercises, you can decrease the number immediately if you feel any physical effects such as soreness, but with the erect exercise such things are very unlikely.

The Erect girth exercise (exercise 9)

The exercise:

NOTES: This exercise should be done with a full erection. The tourniquet hand method will help you maintain an erection if you have trouble. See our "supplements" information for some ideas on increasing circulation if you find it difficult to maintain a full erection for the duration of the exercise. Lubrication is not needed for the exercise, since there is no real risk of friction in the steps listed below. If you have problems keeping your erection, you should use lubrication for that purpose at least. You can perform the exercise seated, lying down, or standing, position is not important. The sitting position may be favorable since it allows the blood to flow easily into the pelvic area.

1) Using a tourniquet or "grip" hand, grasp the penis where the shaft meets the skin of the pubic area. Hold the shaft tight enough to prevent blood from flowing freely in and out of the penis. If you start to feel pain, relax your grip on the penis.

2) Take your free hand and using your thumb and forefinger, press down on the center of the shaft. What you are doing is forcing the blood away from the center of the penis and out towards the "walls" of the tissue. Press in at least 3 or 4 places on the penis, hard enough so that you feel the pressure but not hard enough to cause pain. Each application of pressure should last about 1 second. Once you have finished this, use your thumb and forefinger to press against the sides of the penis, pushing the blood away from the horizontal center and into the "walls" in the other direction. Apply the same pressure.

3) You should repeat this exercises at least ten times in each direction. If at any point you feel a tingle or soreness in your penis, you should loosen the pressure on the "grip" hand at the base of the penis.

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Possible Variations: If you feel that the thumb/forefinger pressure is not enough, you can make your forefinger and thumb into an "o" shape and squeeze in places on the shaft of the penis, much in the same way described in step 2. You will not have to do this on different sides of the penis, obviously, and you should squeeze in 3 or 4 places on the penis going towards the head, and 3 or 4 headed back towards the base, back and forth. Each squeeze should be the same duration as listed in step 2, about 1 second.

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Working the Flexing girth exercise

The flexing girth exercise is based on the advanced pc exercise in step one of the manual. If you have not been with the program long enough to reach the advanced pc exercise, it is okay. You will still be able to do the flexing girth exercise. The flexing exercise is based on the idea that by using the pubococcygeus muscle to push blood into the penis and to strengthen the erection, you are giving yourself the perfect opportunity to gain size as well. Natural PE is based on the idea that by moving blood in the penis it is possible to stimulate and expand the natural capacity of the spongiosum (erectile) tissue. Hence, if you are pushing more blood into the penis with the pc muscle, you are increasing the chances that any gains made through exercises will provide maximum results.

Goals: The flexing girth exercise should be done in combination with the pc exercise (or advanced, it should never prevent you from doing your normal pc exercises outside of your workouts) but should not be overdone. If you start to feel pain in your pc area stop for a day or two. When you do the flexing exercise make sure you do it until your pc muscle becomes too weak to continue. If you have passed this point in pc strength make sure you apply more pressure with each workout.

The Flexing girth exercise (exercise 10)

The exercise:

The flexing girth exercise is similar, as stated above, to the advanced pc exercise. However, there are variations with turn the power of the pc muscle and the circulation in the penis to your advantage, and help you increase the girth if your penis.

1) You must have a full erection for this exercise. Either stroke or pump your penis to a full erection. You will need lubrication for this exercise also.

2) Once you have reached a full erection, grip your penis 1 inch from the base, estimate as best you can. Hold your penis with your thumb and the first two fingers of your hand.

3) Flex your pc muscle, and hold it for a two count (approx. 2 seconds). Using your grip hand, apply pressure to the penis. You will notice that the portion of the penis beyond your grip gets larger until you relax your grip. Relax your grip as you relax your pc muscle.

4) Repeat step 3 three to five times, depending on what you are comfortable with. Move your hand one inch down the penis and repeat step 3, with the same number of repetitions. Do this until you reach the glans, or penis head. Once you have reached the head you should either go backwards by one inch increments until you reach your starting point, or start again from the beginning. Once your pc muscle cannot flex hard anymore, you can stop the exercise.

5) At any point if your pc muscle is too weak to continue, stop for the day and note how many repetitions you did. Keeping track of this is good for your pc strength progress as well. As your pc gets stronger you will be able to continue the exercise for longer, but do not exceed the normal three to five minutes for total exercise time unless you are an advanced user and continuing your program after months of work.

Girth Exercise 1 From User

The exercise: (note: this exercise was provided by a site user, and may be unclear. This method has not been fully tested by site staff)

1. I start by placing my hand with my pointer finger and my thumb together right underneath the lip of the head.

2. Then take the other hand and mark a circle around the base of the penis, pull up with that hand until you feel the blood rush into the tip, as soon as your bottom hand moves re-squeeze around the penis in the same place.

3. Do that 3 - 4 times until you feel pressure. then move the top hand down about 1/2 - 1 inch and do it 3 - 4 more time until you penis is totally full of blood in that area, continue until your ENTIRE penis is rock hard with blood... hold that for as long as possible... a minute plus is goal.

Note: Quick thing too, since I've been doing this it's getting harder and harder to get a erection to start the program. What I do is grab the base of my penis with a my forefinger and thumb.. loosely.. I make circles swing the shaft and head around in 360 degree circles. This help blood flow into the penis and achieve erection.

Grip Variation

The exercise:

Grip variation can help some men, especially those who have difficulty with the tourniquet grip due to small penis size, or large hand size. Currently the milking exercises (semi-erect girth for example) suggest the use of most of the hand, but in order to get closer to the base for milking, it may be necessary to flip the hand, which looks like so:

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The Squeeze

NOTE- this exercise is UNRELATED to kegels!

Here's how you do "The Squeeze": With one hand at the base (with your thumb and forefinger in "OK" sign as if milking) and the other hand (same way) positioned just behind the head of the penis- SQUEEZE! Your penis should look VERY swollen and veiny. Hold this position for five seconds. Release, and start over. Do 50+ total reps, resting a bit every 10 reps or so (this is a hard exercise!)