Athena Vale
The pubococcygeal (PC) muscle is the muscle that extends from your pubic bone to the bottom of your spine. To find it, imagine that you are urinating and need to stop quickly. The muscle you contract to do this is your PC muscle. Once you've found it, there are several exercises you can do to strengthen it, including the blitz PC exercise, the PC stutter exercise, and the towel lift.
| Characteristics | Values |
|---|---|
| How to identify the PC muscle | Urinate, then stop the flow of urine by squeezing your PC muscle, then urinate again. |
| How to clench the PC muscle | Clench and unclench for 5 seconds with 5-second breaks in between -- 10 times in a row. |
| Tighten your PC muscle for 30 seconds and release for 30 seconds -- 3 times in a row. | |
| Squeeze and release your muscle over and over again. Begin with one set of 30, and then slowly work your way up to over 100. | |
| Squeeze and release your muscle for 2 minutes a day and gradually work your way up to doing it for 20 minutes at least 3 times a day. | |
| Quickly clench and release your PC muscle for a 10-second period -- take a 10-second break. Perform three sets, then take a 30-second break. | |
| How to enhance your ability to peak at various arousal levels | Resume stimulation and peak at level (6), and then let your arousal level drop again. |
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What You'll Learn
How to identify your PC muscle
To identify your PC muscle, try the following:
A quick way to identify the PC muscle is to urinate, then stop the flow of urine by squeezing your PC muscle, then urinate again. After a few repetitions, most people are able to tighten this muscle without the involvement of urination. Once you have identified the muscle, you can begin to exercise it.
There are different sets of exercises you can do (sometimes referred to as "Kegels"). Select the one that is best suited for you and do it regularly. Tell your partner to do them too; it will have the same beneficial results. Always keep in mind that you should keep your other muscles relaxed (don't use momentum).
Exercise 1: Quickly clench and release your PC muscle for a 10-second period -- take a 10-second break. Perform three sets, then take a 30-second break.
Exercise 2: Clench and unclench for 5 seconds with 5-second breaks in between -- 10 times in a row. Tighten your PC muscle for 30 seconds and release for 30 seconds -- 3 times in a row. Repeat the first step and you're done for the day.
Exercise 3: Fully squeeze and release your muscle over and over again. Begin with one set of 30, and then slowly work your way up to over 100. Squeeze as tightly as you possibly can (make sure it's only your PC muscle that you're clenching). Hold it for 20 seconds, then rest for 30 seconds. Repeat 5 times.
Exercise 4: Simply begin squeezing and releasing your muscle for 2 minutes a day and gradually work your way up to doing it for 20 minutes at least 3 times a day. You should eventually be able to perform at least 200 repetitions per session.
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How to clench and unclench your PC muscle
To clench your PC muscle, imagine that you are urinating and need to stop quickly. The muscle you contract to do this is your PC muscle.
Once you've found your PC muscle, place yourself in a comfortable position and then bend it 20 times. Press and hold the flex for 2 seconds each time. Do this exercise 3 times a day and try to increase the time you can hold your PC muscle when you bend it.
You can also place a small towel over your erect penis and lift the towel up by squeezing the PC muscles. Hold for 2-5 seconds, relax, and repeat 30 times.
To unclench your PC muscle, simply relax and release the muscle.
- Clench your PC muscle as tightly as you can for 1 minute.
- Rest for 2 minutes.
- Do 50 5-second clenches where you slowly relax at the end.
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How to perform Kegel exercises
To perform Kegel exercises, you need to be able to control your PC muscle. One way to identify this muscle is to stop the flow of urine midstream by squeezing your PC muscle. Once you've identified the muscle, you can begin to exercise it.
There are several exercises you can try, including:
- Clench and unclench your PC muscle for 5 seconds with 5-second breaks in between. Repeat this 10 times in a row. Then, tighten your PC muscle for 30 seconds and release for 30 seconds. Repeat this 3 times in a row.
- Quickly clench and release your PC muscle for 10 seconds, then take a 10-second break. Perform 3 sets of these, then take a 30-second break.
- Fully squeeze and release your PC muscle as many times as you can in 2 minutes. Gradually work your way up to doing this for 20 minutes, at least 3 times a day. Your goal should be to eventually perform at least 200 repetitions per session.
- Squeeze and release your PC muscle as tightly as you can. Hold for 20 seconds, then rest for 30 seconds. Repeat this 5 times.
Remember to keep your other muscles relaxed and only focus on clenching your PC muscle. You can also ask your partner to do these exercises with you.
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How to increase your arousal level
To increase your arousal level, you can try clenching and unclenching your PC muscle. This technique requires the control of your PC muscle and the ability to enhance your arousal levels.
There are different exercises you can try, sometimes referred to as 'Kegels'. For example, you can clench and unclench your PC muscle for 5 seconds with 5-second breaks in between, repeating this 10 times in a row. You can also try tightening your PC muscle for 30 seconds and releasing for 30 seconds, repeating this 3 times in a row.
You can also try fully squeezing and releasing your muscle over and over again. Begin with one set of 30 and work your way up to over 100. Squeeze as tightly as you can, making sure it's only your PC muscle that you're clenching. Hold it for 20 seconds, then rest for 30 seconds. Repeat this 5 times.
Another exercise is to simply begin squeezing and releasing your muscle for 2 minutes a day and gradually work your way up to doing it for 20 minutes at least 3 times a day. Eventually, you should be able to perform at least 200 repetitions per session.
A quick way to identify the PC muscle is to urinate, then stop the flow of urine by squeezing your PC muscle, then urinate again. After a few repetitions, most people are able to tighten this muscle without the involvement of urination.
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How to squeeze and release your PC muscle
Squeezing and releasing your PC muscle is a technique that requires control and can be done through a series of exercises. To identify your PC muscle, try stopping the flow of urine mid-stream by squeezing your PC muscle. Once you've identified it, you can begin to exercise it.
There are several exercises you can try. One involves clenching and unclenching your PC muscle for 5 seconds with 5-second breaks in between, repeating this 10 times in a row. You can then tighten your PC muscle for 30 seconds and release for 30 seconds, repeating this 3 times in a row. Another exercise involves fully squeezing and releasing your PC muscle as many times as you can in 2 minutes, gradually working your way up to 20 minutes and performing at least 200 repetitions per session.
It's important to keep in mind that you should keep your other muscles relaxed and only focus on clenching your PC muscle. You can also ask your partner to do these exercises with you, as they will have the same beneficial results.
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Frequently asked questions
Imagine that you are urinating and need to stop quickly. The muscle you contract to do this is your PC muscle.
Place a small towel over your erect penis and lift the towel up by squeezing the PC muscles. Hold for 2-5 seconds, relax, and repeat 30 times.
Hold for 2-5 seconds, but if you want to challenge yourself, you can try holding for 30 seconds.
Aim for 50 clenches as a warm-up, then 100 clenches without resting.
Do this exercise 3 times a day and try to increase the time you can hold your PC muscle when you bend it.
