Strengthening the pubococcygeus (PC) muscle can help both men and women to treat urinary and stool incontinence, as well as help men to avoid erectile dysfunction and premature ejaculation. Learn some of the simple exercises below and build the foundation of a PC muscle training regimen.
Step
Part 1 of 3: Basic Training
Step 1. Find your PC muscle
The pubococcygeus muscle forms the floor of the pelvic cavity and extends like a cradle from the pubic bone to the bottom of the spine. Pretend you're urinating, then try to stop the flow of your urine with a rapid muscle contraction. The muscle you just used to stop the flow from the bladder is your PC muscle. Try to keep your abs and thigh muscles relaxed and focus only on the PC muscle.
Step 2. Stretch the PC muscle twenty times
Hold for a second or two each time you stretch, then release. Repeat this exercise three times a day, three to four times per week. Breathe normally while doing this exercise and try not to hold your breath.
Step 3. Perform ten very slow squeezes for each set of muscle exercises
Squeeze your PC muscle for five minutes as slowly as possible. If possible, now hold the tension for five seconds, and release gradually over the next five seconds.
Part 2 of 3: Intermediate Training
Step 1. Clench your PC muscles longer and longer
After about two weeks, you should be able to stretch your PC muscles more easily and over a longer period of time. Like any other muscle in the body, it responds to stimuli and increases in capacity when used. Next, try increasing the length of the stretch and doing it with longer stretches.
- Instead of holding for a second or two, try to clench your PC muscles for five to seven seconds.
- Instead of doing twenty reps, three times a day, try to do 50 reps, three times a day.
- Once you get the hang of it, you should be able to learn how to clench the sphincter (pelvic floor muscles) of your penis and anus separately or at the same time.
Step 2. Do the PC tremble exercise
Start clenching your PC muscle very slowly. In fact, so slowly that it may take you a few minutes to get to the point when you fully clench the muscle. Now that you are fully clenched, clench a little more and hold for 30 seconds, breathing slowly the entire time. If you feel burning, let go and do 20 normal PC clenching exercises. Do this exercise at the end of your PC workout for the day.
Step 3. Do the PC stutter exercise
All this is done by gradually stretching your PC muscles. Tighten up your PC little by little. Start gently - hold your PC there a little - then a little harder. When you've rattled your PC all the way to a full fist, don't let go of that muscle completely; gently re-stretch your muscles, releasing a little at first, then a little more, and so on. Imagine that you are running up and down stairs with your PC muscle.
Step 4. If you are a man, do PC muscle exercises in an erect state
There are several PC muscle exercises that you can do as an erect male, and these mostly involve endurance training.
- Hang a small towel over your erect penis and lift the towel by squeezing the PC muscles. Hold for 2-5 seconds, relax, and repeat 30 times.
- Place your hand an inch or two above your erect penis. Clench your PC muscles to lift your erect penis until it reaches your hands. Hold for 2-5 seconds, relax, and repeat 30 times.
- Place your hand again an inch or two above the erect penis. Clench your PC muscles to lift your erection up to your hands. This time, gently press your hands down as you lift your penis up, creating resistance. Hold for 2-5 seconds, relax, and repeat 30 times.
Step 5. Don't overdo it
Combine basic and intermediate level exercises at the same time, but only stretch your PC muscles in 50 reps and 3 sets per day. Excessive stimulation can result in muscle fatigue.
Part 3 of 3: Advanced Practice
Step 1. Do PC muscle training with your partner
Doing PC exercises during sex can be a productive and enjoyable activity. Men can get an erection, then penetrate into their partner, then both take turns doing PC muscle exercises - the male partner stretches, then the female partner stretches, and so on. Make sure that your partner is as interested in doing the exercise as you are.
Step 2. Do a PC squeeze in an erect state
Massage your penis until you get an erection. Gradually massage your penis until you are almost orgasmic. Immediately stop your massage and start contracting your PC muscles. Once your erection begins to soften, massage your penis until you are almost orgasmic again. Contract your PC muscles and repeat until your PC muscles get enough exercise.
If you accidentally orgasm while doing this exercise, your PC muscles may not be strong enough to perform this advanced exercise. Focus on mastering intermediate practice techniques before moving on to advanced levels
Step 3. Do a PC flash exercise
This exercise is very difficult to perform, as it involves different fist strengths and varying reps. Find yourself a point that is comfortable for you for 10-20 minutes. Remember to breathe as you practice.
- Do 50 PC fists as a warm-up.
- Next, squeeze your PC muscle as tight as you can, holding it for 30 seconds.
- Next, do 100 PC fists without resting. Clench for two seconds, relax for two seconds, and so on.
- Next, try to clench your PC muscles as tightly as possible. Do a fist that feels like cutting the stomach for 1 minute.
- Rest for two minutes.
- Next, do 50 5-second fists and relax slowly at the end of the exercise. Your workout is finally done!
Tips
- Since working the PC muscle requires internal movement and is almost invisible to those around you, you can do it almost anywhere--for example, while sitting in the car or lying in bed.
- This exercise may be a little difficult at first. You have to be persistent, and try to practice until you reach the maximum number of reps at the end. It may take you a few days, or even weeks, to get there.
- PC muscle training is just like any other exercise. The harder you practice, the faster and more impressive the results will be.
- Kegel exercises and PC muscle training are the same thing.
