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Training the PC Muscle
The pubococcygeus muscle, better known as the PC muscle, is actually a group of hammock-like
muscles, found in both sexes, that stretche from the pubic bone to the tail bone forming the
floor of the pelvic cavity and supporting the pelvic organs. It surrounds the rectum, the vagina,
in women, and bladder openings. It aids in urinary control, and childbirth. When you contract
this muscle you can feel it between your testicles and your anus, in the perineum area, close
to the prostate gland.
In pregnant women, training the PC will ensure an easier, less painful childbirth, will reduce
urinary incontinence and ensure a proper positioning of the baby's head during childbirth.
In men, a well trained PC muscle helps improving sexual health and achieving multiple orgasms.
A weak PC causes many men to ejaculate faster than they would like to. So, an untrained PC
muscle means premature ejaculation , but also weaker erections, weaker ejaculations and erectyle
disfunctions. In order to control ejaculation, you need to develop a stronger PC muscle.
Actually, it was proven that a well-developed pubococcygeus muscle can enhance sex and orgasm
in both sexes.
Since most time we use the PC muscle involuntarily, locating it may be quite tricky. There are
a few ways in which you can locate your PC. Flex the muscle you use to make your pecis move
when erect, then touch your pelvic area to discover the muscle that has contracted. The second
way is to stop urinateing in the middle of the act. The muscle you use in this cases is precisely
the PC.
Once it was discovered that the PC is responsible for controlling the urinary flow, the Kegel
exercises were created, in order to help women learn how to stop urinary incontinence after
childbirth. But the Kegel exercise was soon discovered to influence sexual pleasure as well.
The male counterpart for Kegels is now known as PC flexes.
PC Flexes are extremely helpful for men who suffer from erectyle disfunction or premature
ejaculation. You must keep in mind that these exercises won't work overnight, you'll only
notice some results after a few weeks. You need to be patient and not give up if results fail
to appear after only a few days of training. At the same time, avoid overtraining, take a
few days off each week, because your tissues need time to heal and recover.
Here are some very easy, beginner exercises:
1. You can do this exercise every time you use the bathroom. While urinating, stop your urine
flow and hold it for as long as possible. Then relax the PC, allowing the urine stream to flow.
Repeat the exercise several times.
2. Flex your PC muscle gradually, over a count of five. Then, hold it flexed for a count of five.
Relaxe it gradually for a count of five. That's a 15 seconds rep. You can begin with 10 reps a day,
then increase, gradually to 50 reps a day. Once you are able to do 50 reps a day, you'll only need
to do maintainance routines, consisting of 20 reps per day. If, at any point you notice a weakness
of the erection, you'll need to resume the 50 reps routine.
3. After warming up with a set of 20 to 30 short squezees, thighten as hard and deeply as possible.
When reaching the point where you cannot squeeze any more, hold it for 20 seconds. Then rest for a
few seconds and repeat the exercise.
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