How to Increase Penis Size Naturally: 6 Best Exercises, Supplements & Medical Options

Many men between 30 and 45 experience concerns about penis size. Society, media, and comparisons often fuel these insecurities—even though the average erect penis measures between 5.0–6.0 inches, which is more than sufficient for sexual satisfaction. With so much marketing around pills, enhancement methods, and clinics, it’s crucial to know what's effective, safe, and realistic. 

Still, if you're wondering how to increase penis size naturally or what actually works—this article breaks it down. 

We’ll explore natural exercises, lifestyle changes, food choices, supplements, and safe medical treatments, all backed by urologists and science.

Natural Methods to Increase Penis Size

Penis Enlargement Exercises

• Jelqing

  • How it works: Lubricate the flaccid penis, form an “OK” grip near the base, and slowly slide toward the head.

  • Claim: Intended to stretch tissue and improve blood flow.

  • Reality Check: No robust scientific proof supports long-term size gains. Overzealous jelqing can lead to bruising, penile pain, scar tissue, or even erectile complications.

Penile Stretching Easy Steps

• Gently hold the head of the penis.

• Pull it straight out and hold for 30 seconds.

• Pull it upward and hold for 30 seconds.

• Pull it downward and hold for 30 seconds.

• Pull it to the left and hold for 30 seconds.

• Pull it to the right and hold for 30 seconds.

• Repeat 5–10 times, once daily.

  • Pros: Minor and gradual increments in flaccid length—not erect length. Less risky than jelqing if done cautiously.

  • Risks: Too much pressure or neglecting rest periods can cause micro-injuries or nerve irritation.

Kegel (Pelvic Floor) Exercises

• how they help: Contract and release pelvic muscles (like “stopping urine mid-flow”).

• Benefits: Doesn’t enlarge the penis physically, but improves erection quality for harder and longer-lasting erections—enhancing perceived size and sexual endurance.

Lifestyle Enhancements

• Lose Pubic Fat

  • Excess fat around the pubic area can conceal part of the shaft. Losing weight—particularly through diet and exercise—can expose 0.5–1.5 inches of previously hidden length without any anatomical change. 

• Improve Cardiovascular Health

  • Quit smoking and reduce alcohol intake. Both habits impair blood flow through vessel constriction and reduced oxygen delivery—lowering erection quality. 

Eat Nitric Oxide–Boosting Foods (Penis-Friendly Foods)

• Foods like spinach, beets, pomegranate, and dark chocolate improve circulation. Better blood flow doesn’t grow your penis, but it enhances erection firmness, which may make it appear bigger.

Do Penis Enlargement Pills Work?

Many supplements sold as penis enlargement pills in India contain ingredients like L‑arginine, ginseng, and horny goat weed. These may temporarily improve blood flow or stamina but do not permanently increase size.

Risks Penis Enlargement Pills

• Many pills are unregulated in India

• May include harmful fillers or undisclosed drugs

• Risk of liver damage, blood pressure changes, or interactions

• Avoid pills with claims like “Grow 3 inches in 2 weeks!” or those endorsed by celebrities without evidence.

• These may aid blood flow and occasional erectile stamina—but no pill has been proven to increase penis size permanently.

💡 Need expert help on penis enlargement treatment? Consult Dr. Ashish Saini, one of Delhi NCR’s leading urologists, with over 18 years of experience. Book your consultation here or connect via +91-9643438106.

Potential Hazards

• Supplements are poorly regulated. Without oversight, they may contain undisclosed drugs (like sildenafil), heavy metals, or contaminants. These can cause liver issues, blood pressure changes, or harmful drug interactions.

• Red flags include unrealistic promises (“grow 3 inches in weeks!”), lack of clinical trials, and celebrity endorsements without evidence.

What About “Best Male Enhancement Pills”?

• No pills are officially approved for penis size enlargement. The only safe, FDA-regulated medications available are those aimed at treating erectile dysfunction (e.g., Viagra, Cialis)—not enlargement.

• Approach all “enhancement” pills with skepticism and talk to a doctor before use.

Medical and Surgical Options

A. Surgical Procedures

1. Pubic Fat Liposuction

   • This procedure removes fat above the pubic area. While it doesn't lengthen the penis, it uncovers hidden shaft—helping it look longer when flaccid.

2. Ligament Release (Suspensory Ligament Division)

   • Surgeons cut the ligament attaching the penis to the pubic bone. This lets more of the shaft hang downward.

   • Downside: It can make erections weaker by reducing support. Without consistent traction afterward, results are often temporary.

3. Girth Injections and Implants

   • Fillers (like hyaluronic acid): Provide temporary thickness for several months. Risks include lumps, uneven texture, and infection.

   • Permanent implants: More risky—these can cause scarring, nerve damage, infection, pain, or even loss of function. Many men are dissatisfied post-surgery.

Increase Penis Size Naturally with Stretching Devices

Penis Pump (Vacuum Device):

1. Insert your penis into the cylindrical chamber.

2. Pump out the air to create suction. This pulls blood into the penis, causing an erection.

3. Place the support ring at the base to maintain the erection for up to 30 minutes.

4. You can safely use it before sex or masturbation.

5. Always remove the ring afterward to avoid injury.

Traction Device (Penis Extender):

1. Insert your penis into the base of the device.

2. Secure the head into the notched holders.

3. Wrap the silicone band around the shaft and pull it outward gently.

4. Wear it for 4 to 6 hours a day for gradual lengthening.

5. Stop immediately if you feel discomfort or pain.

Psychological and Emotional Considerations

Many men with size concerns may experience body dysmorphic feelings—a distorted perception of their appearance. A normal, medically average penis can feel inadequate due to societal or partner pressures.

Improved sexual confidence often stems from:

• Open dialogue with partners about preferences and intimacy.

• Therapy or coaching to address negative self-image.

• Realizing that sexual satisfaction isn’t size-dependent—it depends more on connection, technique, arousal, and emotional safety.

Also Read: 

All about Peyronie Disease by Dr Ashish Saini
Circumcision – How does it work?

Pros & Cons Comparison

Final Word: What Truly Matters

• Safety First: Focus on low-risk methods like diet, exercise, and pelvic strength.

•  Realistic Goals: Expect modest changes—most noticeable in erectile firmness and confidence, not length.

• Mind Matters: Confidence, communication skills, and relationship intimacy matter far more than size.

• Medical Oversight: Always consult a specialist before any surgical, device-based, or supplementation path.

💡 Need expert help on penis enlargement treatment? Consult Dr. Ashish Saini, one of Delhi NCR’s leading urologists, with over 18 years of experience. Book your consultation here or connect via +91-9643438106.

Conclusion

If you’re considering “how to make your penis bigger,” start with healthy habits and simpler, safer steps. Weight loss, quitting smoking, Kegel exercises, and improved circulation offer real benefits—often overlooked in their simplicity. For those curious about pills, devices, or surgery, be sure to research deeply, consult a board-certified urologist, and ground decisions in medical guidance, not wishful thinking.

Your sexual wellbeing depends on overall health, emotional connection, and self-esteem—not a number. Focus on what truly enhances sexual pleasure: confidence, communication, and mutual enjoyment.

FAQ on How to Increase Penis Size and Strength Naturally

Q1. Is it possible to increase penis size?

Most medical experts agree that there’s no guaranteed or permanent way to significantly increase penis size. Some natural methods like stretching exercises (e.g., jelqing) or pumps may offer temporary results, but these come with risks and little scientific backing. Surgery exists but is invasive, expensive, and usually not recommended unless medically necessary.

Q2. Does the penis Size grow with age?

The penis size typically stops growing by the end of puberty, usually around age 18–21. After this, no natural growth occurs. In fact, due to reduced testosterone and elasticity, some men may notice slight shrinkage with age.

Q3. Which food is best for penis growth?

No food can physically grow your penis, but certain foods can support better blood flow and erectile health—like watermelon (citrulline), spinach (nitrates), walnuts (arginine), and dark chocolate (flavonoids). These help with performance and strength, not size.

Q4. How to increase penis size and strength naturally?

While size can't be changed significantly, strength and performance can improve. Regular kegel exercises for pelvic floor muscles, staying fit, eating blood-flow-friendly foods, managing stress, and avoiding smoking/alcohol all help maintain stronger, healthier erections naturally.