Pubococcygeus (PC) muscle is a muscle that stretches from your pubic bone to the bottom of your spine. In fact, strengthening the pubococcygeus (PC) muscle will help both sexes treat urinary and fecal incontinence while helping men avoid erectile dysfunction and premature ejaculation. So, below are some the exercises that will help you strengthen your PC muscle.
STEP-1: How To Begin PC Exercises:
> Find your PC muscle: This muscle is located at the floor of the pelvic cavity and stretches from the pubic bone to the bottom of the spine. To locate the muscle, act like you are urinating then try to stop the flow with a quick muscle contraction. So, the muscle you just used to stop the flow from the bladder is your PC muscle. Additionally, you should try to keep your stomach and thigh muscles relaxed and focus only on the PC muscle.
> Flex the Pubococcygeus muscle for 10 times: Do this by holding the PC-Muscle for 1 or 2 seconds each time then release it. Do this for 3 times a day and 3 to 4 times per week. However, try to breathe normally during this exercise and avoid holding your breath.
> Incorporate 10 slow squeezes to each exercise set: To do this, take 5-seconds to slowly squeeze the PC as tight as you can. After, hold the tension for 5-seconds and then gradually release over the next 5-seconds.
STEP-2: How To Do Intermediate PC Exercises:
> Try clenching the muscle for longer: After 2-weeks of starting the PC-exercise, you will be able to stretch your PC muscle easier and for longer. In fact, this muscle responds to stimulus and grows with continuous use. So, try upping the length of the flex and go for more flexes. Additionally, move onto more complex exercises once you feel confident doing the basic PC exercises. Once you learn to clench for longer durations, you will also learn how to clench your penis and anus sphincter muscle separately or at the same time.
> Make the PC tremble exercise: Start by clenching your PC muscle very slowly for several minutes until you reach a point where you are fully clenching. After, clench a little more and hold there for 30-seconds while breathing slowly. When you feel a burn, release the muscle and do 20 normal PC clenches. Do this exercise at the end of your PC workouts of the day.
> Perform the PC stutter exercise: After you have stuttered your PC muscle all the way up to a full clench, don’t release the muscle fully but work gently back down while releasing a little bit.
> If you’re a man, do PC muscle exercises with an erection: As a male, there are several PC muscle exercises you can perform with an erection while involving resistance training. So, place a small towel over your erected penis and lift the towel up by squeezing the PC muscles. Hold for 2-to-5 seconds, relax, and repeat for 30 times. After, place your hand 1 or 2 inches above your erected penis and then clench your PC muscle to lift the erection up to your hand. Hold for 2-5 seconds, relax, and repeat for 30 times.
STEP-3: How To Do Advanced PC Exercises:
> Try doing PC muscle exercises with your partner: Performing PC exercises while having sex can be really fun and productive. To do this, the male should get an erection and then penetrate the female. After, the couple should take turns in doing PC muscle exercises by flexing their muscles.
> Perform a PC squeeze with an erection: To do this, gently massage your penis until you are at the brink of an orgasm and then stop massaging immediately and start contracting your PC muscles. Once an erection starts to go flaccid, massage your penis again and then contract your PC muscles and repeat until your PC muscles are adequately worked-out. However, focus on mastering the intermediate techniques before moving on to the advanced exercises.
> Make the blitz PC exercise: This PC workout involves different clenching strengths and variable reps. So, find a spot where you’ll feel comfortable for about 10-20 minutes. So, start by doing 50 PC clenches as a warm-up and then squeeze your PC muscle as tightly as you can while holding for about 30 seconds. After, do 100 PC clenches without resting and then clench your PC muscle as tightly as you can. Try going for 1 minute gut-wrenching clenching and then rest. Finish by doing 50 5-second clenches while slowly relaxing at the end.
