How Do You Work Out the PC Muscle?

Exercising your PC muscle will help your sexual performance.

You can train your pubococcygeus, or PC, muscle at any time anywhere. The PC muscle sits between your scrotum and anus and is shaped like a hammock. Both men and women have a PC muscle -- and it plays a major role in your sexual performance. PC muscle exercises are also known as Kegels. By training your PC muscle, you can have better circulation in your pelvic area, according to PCmuscles.org, which could mean a more potent orgasm.

Instructions

Stop Urinating

1. Flex your PC muscle to stop the flow of urine when you are urinating. The PC muscle is the muscle used when you stop peeing abruptly.

2. Continue starting and stopping the flow of urine.

3. Stop the flow of urine by squeezing your genital with your fingers if you can't stop the flow by flexing your PC muscle.

Focus on the PC Muscle

1. Incorporate exercising the PC muscle in your daily routine. You do not need to urinate to exercise your PC muscle. Your PC muscle can be trained anywhere, without anyone knowing about it.

2. Complete sets of 10 repetitions by contracting your PC muscle for one second and release. The routine is similar to any other muscle workout regimen.

3. Continue contracting and releasing for 10 seconds.

4. Hold your PC muscle on the tenth repetition for as long as you can.

5. Repeat Steps 1 to 4 two more times. Complete the steps three times per day for maximum results. Train the muscle for as long as you can in the first week. You will notice a flutter response from your PC. Aim to keep that going for five to 10 seconds. After the first week, you might be surprised at how long you can keep it going for.

References

• You Tube: Last Longer in Bed, Train Your PC Muscle