Jelqing & Kegel Exercises

Jelqing and Kegel exercises are techniques used by men to improve their sex life 23. The jelqing exercise enlarges the penis, while Kegels strengthen the pelvic muscles, often resulting in an increase in sexual pleasure and response 3. Both methods are easy, even for beginners.

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Three-Second Kegels

To properly perform Kegel exercises, identify the pubococcygeus, or PC, muscle 2. Pretend that you are urinating and want to stop the flow of urine. The muscle you use to do this is the one you will work during Kegels. To do Kegel exercises, start by squeezing the PC muscle quickly and then relaxing it completely 2. Start with a three-second Kegel. Simply squeeze and hold for three seconds, then relax for three seconds. Repeat this for three to five minutes two to four times a day.

Ten-Second Kegels

When you have mastered the three-second Kegel, start increasing the length of each repetition as well as the number of repetitions you do. Work up to 10 repetitions of 10-second Kegels after about a month. Do your Kegels only every other day at this point to give your muscles a rest.


First, warm up by placing a warm washcloth over your semi-erect penis for about three minutes. Now, make a circular "OK" sign by touching your thumb to your index finger of one hand around the base of you penis. Using a gentle, milking motion, move your hand slowly toward the tip of your penis. As it nears the tip, begin the same motion with the other hand so as to create a rhythmic pattern. Don't grip hard enough to hurt yourself. Do about 100 jelq strokes every five minutes. Start with 100 strokes a day and slowly increase to 500 strokes after about a month.