PC or Kegels Exercises

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PC exercises, also known as Kegel exercises (named after Arnold Kegel, M.D., the gynecologist who developed the exercises some 40 years ago), help strengthen the pubbocoxygennus muscles (PC muscles), the three layers of muscle that surround your anus and prostate gland.

These exercises also help you reinstate your youthful erections, and help create mind-blasting orgasms a youthful erection, help to create mind-blowing orgasms, or even save your life by allowing you to maintain a healthy prostate?

The PC muscle is the same muscle that you use to constrict urination in mid stream, and it is also the muscle which may become largely responsible for weak erections, weak ejaculations, impotence, premature ejaculation, and more.

In order to improve the PC muscle, there are a number of methods. These methods include such things as; PC clamps, long squeezes, stair steps and the PC flutter.

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The PC muscle has two main purposes. One is to force liquid (urine or semen) out of the urethra. It does this by way of the herringbone interlacing of muscle fibers which, as they contract, milk the urethra toward the meatus (opening at the tip of the glans). It also happens to cause the penis to be pulled into the body (the LOT tug-back). This happens every time a man urinates. It also happens with much greater force, and with rhythmic contractions, when he ejaculates. The PC muscle is the main ejector of semen. This is why ejaculation improves by exercising it.

The other function of the PC is to squeeze blood into the corpus spongiosum and the glans. The bulb of the penis is a reservoir of blood. At the time of greatest arousal voluntary or reflex contractions of the PC and Ischiocavernosus muscles force blood into the corpora. The Ischiocavernosus muscles surround the crura of the penis (legs of the corpora cavernosa). With both sets of muscles contracting on the base and legs of the penis, a maximum erection is achieved.

Locating the PC: There are a few ways in which you can locate your PC muscle:

1. Suck your thumb and flex the pelvic muscle which makes your erect penis move (without the use of your hands). With your other hand, find the location of the muscle based on your muscle contractions.

2. Another way to locate the PC muscle is to stop your urine flow midstream while you urinate. The muscle used to stop your urine flow is actually the PC muscle. This method not only teaches you how to find the PC muscle, but is also a great beginner's exercise. Stop and restart your urine stream at least 5 times during every trip to the restroom in order to develop strength.

3. The next method for locating your PC muscle may not be for everyone; however, we will mention it anyway. After lubrication, insert your forefinger or middle finger into your rectum and try to contract your PC muscle. You will know that you're doing it properly when your finger feels pressure from the anus contracting. When using this method, always keep your other muscles (thigh, back and abdominal) as relaxed as possible.

The illustration "P.C. or B.C." below shows the relationship of the PC muscle in men as it passes by the prostate and surrounds the rectum (top two images). It also shows the location of the BC muscle at the base of the penis (two lower images).

Here is Kegel's original article for those interested.


The Methods
 

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PC Clamps

Begin this exercise by squeezing and releasing your PC muscle in sets of 30. You should aspire to build these clamps up to sets of 100 or more. Continue these sets until you carry out around 300 PC clamps a day (i.e. 10 X set of 30, or 3 X set of 100), performing them daily. As your PC muscle heals quite quickly, motivation to continue this exercise will be found quickly. With in no time you will find yourself waking up with rock hard erections, and performing better in bed.

 

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The PC Stair Steps Workout

This exercise consists of tightening and loosening your PC muscle in increments. To start out, tighten your PC, hold, then squeeze more, hold, a bit more, hold, and then tighten as much as you can manage. Continue by holding this for a count of 20, then relax a little, hold, relax a bit more, hold, a tiny bit more, hold, then finally release the rest. Repeat this 5 times, minimizing any intervals (rests) in between. Continual practice of this exercise will guarantee you a rock hard erection any time you wish! Furthermore, this exercise will as also allow you total control over your orgasms, enabling you to actually hold back your orgasm as long as you desire.

 

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The PC Flutter

Tighten the PC muscle as slowly as you can manage. Keep tightening until your PC begins to tremble. At some stage the PC muscle will "flutter," and you will feel a burst of energy run up your spine. Concentrate on deep, slow breathing while this is happening. You should try to start out with sets of 20-30, and aspire to reach sets of 100-200. Continue these sets until you carry out around a day (i.e. 20 X set of 15, or 3 X set of 100), performing them daily.

 

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Long Slow Squeeze

Begin this exercise with a set of 30 clamps, then proceed by flexing as hard and as deep as you can. When you are no longer capable of squeezing any deeper, hold your position for a count of 20. This action should be repeated 5 times, with a 30 second rest interval in between each set. Following a month or so of practicing this exercise, you should find that you are able to squeeze and hold for several minutes at a time. Ultimately, you should aim to work up to 10 sets of 2 minute long holds. Continual practice of this exercise will guarantee you a rock hard erection any time you wish! Furthermore, this exercise will as also allow you total control over your orgasms, enabling you to actually hold back your orgasm as long as you desire

Combined Kegels

Begin this exercise by flexing and releasing your PC muscle around 12-20 times, holding the last flex for around 10 seconds. At the end of this set rest for approximately 1 minute before continue. Proceed by performing the above procedure an additional 2-3 times, resting 1 minute in between each set.

Daily use of this exercise will guarantee you a rock hard erection any time you wish! Furthermore, this exercise will as also allow you total control over your orgasms, enabling you to actually hold back your orgasm as long as you desire.