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The pubococcygeus (PC) muscle is a hammock-like muscle that stretches from the pubic bone to the bottom of the spine. Strengthening the PC muscle can help treat urinary and fecal incontinence, as well as helping men avoid erectile dysfunction and premature ejaculation. To find your PC muscle, imagine that you need to quickly stop urinating mid-stream — the muscle you contract to do that is your PC muscle. Once you've located it, get into a comfortable position and flex it 20 times, holding each flex for 2 seconds. This forms the basis of PC muscle exercises, which can be built upon to increase strength and endurance.
How to flex PC muscle
| Characteristics | Values |
|---|---|
| Identify the PC muscle | Imagine you are urinating and that you need to quickly stop. The muscle you contract to do that is your PC muscle. |
| Basic exercise | Flex the PC muscle 20 times, holding each flex for 2 seconds. |
| Basic exercise with variations | Contract and release the PC muscle quickly, several times in succession. |
| Advanced exercise | Clench the PC muscle, hold for 30 seconds, and breathe slowly. Then, do 20 normal PC clenches. |
| Advanced exercise | Create resistance by placing your hand one or two inches above your erect penis. Clench your PC muscle to lift your erection up to your hand, gently pushing your hand down. Hold for 2-5 seconds, relax, and repeat 30 times. |
| Stutter exercise | Tighten your PC muscle in increments. Start off gently, hold, then tighten a bit more, and so on. Imagine running up and down a staircase with your PC muscle. |
| Additional tips | Try not to tighten other muscles, such as your abs, butt, or thighs. Breathe normally and keep the rest of your body still and relaxed. |
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What You'll Learn
Locating your PC muscle
The pubococcygeus (PC) muscle, also known as the pelvic floor muscle, stretches from the pubic bone to the bottom of the spine. It forms the floor of the pelvic cavity and supports the lower organs. Locating this muscle is the first step to performing PC muscle exercises, which can help treat urinary and fecal incontinence, as well as erectile dysfunction and premature ejaculation.
For men, an easy way to locate the PC muscle is to imagine you are urinating and then try to stop the flow mid-stream. The muscles you use to do this are your PC muscles. You can also try this method by stopping and starting the flow of urine several times until you identify which muscles are being used.
For women, the PC muscle can be located by feeling the muscles in the vagina, bladder, or anus when it gets tight and moves up. These are the pelvic floor muscles.
Another way to locate the PC muscle is to sit with a straight back and both hands on your lap. Squeeze your anus as if trying to hold in a bowel movement. Hold this position for 10 seconds and then slowly release the muscle. This can be done 6 to 10 times per sitting, and it is recommended to do 4 to 5 such sittings every day.
It is important to remember that simply locating and relaxing the PC muscle is not enough to achieve results. Once you have found the correct muscle, there are a variety of PC muscle exercises that can be performed to strengthen it.
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Basic exercises
To locate your PC muscle, imagine that you are urinating and that you need to quickly stop. The muscle you contract to do that is your PC muscle. Another way to find it is to drink a lot of water, then go to the bathroom and try to stop yourself mid-stream.
Once you've located your PC muscle, get into a comfortable position and then flex it. You can start by holding the flex for 2 seconds each time and repeating this exercise 3 times every day. Try to increase the amount of time you can hold your PC muscle when you flex it. You can also try to do 20 normal PC clenches.
Another basic exercise is the PC stutter exercise. Start off gently and hold the PC there for a little bit, then a bit more, and so on. Imagine that you are running up and down a staircase with your PC muscle. When you have stuttered your way up to a full clench, don't release the muscle fully. Instead, work gently back down, first releasing a little bit, and then a bit more.
You can also try to clench your PC muscle to lift your erection up to your hand, which should be placed one or two inches above your erect penis. Gently push your hand down while you lift your penis up, creating resistance. Hold for 2-5 seconds, relax, and repeat 30 times.
Kegel exercises are low-risk, easy to do anywhere, and cost nothing to try. They are also called pelvic floor muscle training (PFMT) exercises. They target the muscles of your pelvic floor, also known as your pubococcygeal (PC) muscles. Both men and women have PC muscles.
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Intermediate exercises
The pubococcygeus (PC) muscle stretches from the pubic bone to the bottom of the spine. Strengthening this muscle can help treat urinary and fecal incontinence, as well as helping men avoid erectile dysfunction and premature ejaculation.
- The Blitz PC Exercise: Find a comfortable spot where you won't be disturbed for 10-20 minutes. Start with 50 PC clenches as a warm-up. Next, squeeze your PC muscle as hard as you can, holding for 30 seconds. Then, perform 100 PC clenches without resting, clenching and relaxing for two seconds each time. Now, clench as hard as you can for one minute, rest for two minutes, and finish with 50 five-second clenches, slowly relaxing at the end.
- The PC Stutter Exercise: Start gently and slowly increase the intensity of your clench, holding at each intensity for a few seconds, until you reach a full clench. Then, release slowly, easing off the intensity bit by bit.
- Kegel Exercises: To locate the right muscle, pretend you need to stop urinating mid-flow. Once located, flex the muscle 20 times, holding each flex for two seconds. Do this three times daily, increasing the hold time as you get stronger. Aim for 30-40 Kegels a day, spread throughout the day.
- Resistance Training: Men can try this with an erection. Place a small towel over your penis and lift it by squeezing your PC muscles. Hold for 2-5 seconds, relax, and repeat 30 times. Place your hand one or two inches above your penis. Clench your PC muscle to lift your penis to your hand. Hold, relax, and repeat 30 times. Now, gently push your hand down while lifting your penis, creating resistance. Hold, relax, and repeat 30 times.
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Advanced exercises
Quick Kegels
After mastering slow Kegels, try challenging yourself to perform a few sets of quick Kegels. This involves tightening and relaxing the PC muscles quickly. Aim for a set of 20 repetitions. This exercise helps to tighten your PC muscles progressively.
The Stutter
Flex your PC muscle in increments. Start gently, holding the PC muscle there for a little bit, and then a bit more, and so on until you reach a full clench. Then, work your way back down, first releasing a little bit, and then a bit more, and so on. Imagine that you are running up and down a staircase with your PC muscle.
Resistance Training
Place your hand one or two inches above your erect penis. Clench your PC muscle to lift your erection up to your hand. Gently push your hand down while you lift your penis up, creating resistance. Hold for 2-5 seconds, relax, and repeat 30 times.
Partnered Exercise
Doing PC exercises while having sex can be productive and fun. The male partner gets erect, penetrates, and then the pair take turns doing PC muscle exercises – he flexes, then she flexes, and so on.
Intense Orgasm Technique
Get to the point of orgasm and then start squeezing your PC muscle to delay ejaculation for as long as possible. This will make the orgasm last longer and be much more intense when it happens.
Remember, it is important not to overexercise. Only flex your PC muscles for 50 reps and 3 sets per day. Overstimulation can result in muscle fatigue.
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Benefits of flexing your PC muscle
The pubococcygeus (PC) muscle is a muscle that stretches from the pubic bone to the bottom of the spine. Strengthening this muscle through various exercises comes with a host of benefits for both men and women.
For men, PC muscle exercises can help improve the results of penis enlargement exercises. By increasing blood flow to the penis, these exercises can strengthen the flexibility of the penis, decrease impairment from impotency, and improve the quality of erections. Additionally, men can gain better control over their ejaculation, helping to avoid erectile dysfunction and premature ejaculation. Men can also experience more intense orgasms and even ejaculate multiple times.
For women, PC muscle exercises can help treat urinary and fecal incontinence. These exercises can also be done with a partner during sex, creating a fun and productive experience for both parties.
Overall, strengthening the PC muscle can lead to improved sexual function and pleasure for both men and women. It is important to start with basic exercises and gradually increase the intensity and duration of the workouts to avoid overstimulation and muscle fatigue.
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Frequently asked questions
The pubococcygeus (PC) muscle stretches from the pubic bone to the bottom of the spine. Both men and women have PC muscles.
Try to stop urinating mid-stream. The muscles you use to hold your urine back are your PC muscles.
Once you've located your PC muscle, get into a comfortable position and flex it 20 times. Hold the flex for 2 seconds each time. Do this exercise 3 times every day. You can also try variations on this exercise, such as contracting and releasing your PC muscles quickly several times in succession.
Strengthening the PC muscle can help treat urinary and fecal incontinence, as well as helping men avoid erectile dysfunction and premature ejaculation.
