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It is a sad but true fact
that 85% of all men cannot have intercourse longer than 3 minutes before
ejaculating, due to an underdeveloped and weak PC muscle. You may not know
that your PC muscle can be
strengthened to the point that you can use it to prevent yourself from
With enough strengthening of the PC muscle and practice, you can
better control the occurrence, duration, and strength of your orgasm.
Having a weak PC muscle
causes weak erections, weak ejaculations, impotence and premature
ejaculation. Therefore, controlling ejaculation is in fact a matter of
developing stronger PC muscle.
muscle (or pubococcygeal muscle) is actually a group of pelvic muscles which
form the basis for your sexual health. These muscles run from the pubic bone
in the front of the body to the tailbone in the back. You can feel this
muscle at your perenium (the area just behind your testicles) and in front
of your anus, close to the prostate gland.
In addition to controlling urination with other pelvic muscles, the PC
muscle is what helps bring a man or woman to climax. Strengthening and
learning to control the PC muscle is the true secret to better sex and
Most women have already been using their PC muscles for years (whether they
realize it or not) in order to help them get sexually aroused easier,
lubricate faster, and achieve orgasm.
There are a few ways in which you can locate your
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.
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.
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.
are able to locate your PC muscle and understand how to flex it, you can
begin performing our PC Exercises throughout your day.
Exercises for Beginners
following exercises are simple, effective and very easy to do. These
exercises will allow you to build up your PC muscle strength before tackling
our intermediate exercises.
Beginner PC Exercise I: Urine Flow Pause
Every time you go to the restroom and begin to urinate, stop your urine
stream midway and hold it in for as long as you can. Then release, allowing
your urine stream to flow freely once again. Repeat several times (at least
5) during each visit to the restroom.
Beginner PC Exercise II: Quick Clenches
Quickly clench and unclench your PC muscle for a 10 second period - then
take a 10 second break. Repeat 3 times.
Note: Each clench may last only a
second or less. Just do as many clenches as you can in a 10 second period of
time, then stop.
Perform three sets of 10 second clenches, then take a 30
second break. Perform (3) 30 second intervals each day. If you are unable to
do this many clenches, do as many as you can before your muscle tires out.
Each day, strive to do more clenches than the day before.
Most beginners are
unable to hold a clench for more than 1 or 2 seconds, so this is a great way
to effectively build strength for future exercises which require a longer
Beginner PC Exercise III: Penis Lifts
In a seated or lying position, attempt to move/lift your penis by flexing
your PC muscles. If you are naked, you should see the penis move in some way
(most noticeable in semi-erect or fully erect states). However, you do not
need to be naked in order to perform this exercise and you do not need to
have an erection.
Whether you're sitting at home or at work, you can perform
this exercise simply by flexing your PC muscles, which will cause your penis
to move (or attempt to move).
Try to hold the flex for as long as you can
each time. Repeat this exercise throughout the day, every single day, as
often as you like.
Intermediate PC Exercises
Once you've acquired an
adequate amount of strength in your PC muscles, you can step up to our
Intermediate PC Exercises. These exercises are guaranteed to take you to the
next level of PC strength and sexual improvement.
Intermediate PC Exercise I:
Basic PC Squeezes
Gradually tighten your PC
muscles over a count of five. Then, hold these muscles tight for a count of
five and then slowly release them for a count of five to complete the rep
(that's a total of 15 seconds per rep).
Begin with 10 reps per day and
gradually increase to as many as 50 reps per day.
Once you are capable of doing
the 50 rep routine, you can scale down your workout. While you want to
exercise your PC regularly, you can shift to a maintenance plan. Your
maintenance program may consist of 20 reps, 1 - 2 times each day. If at any
point sexual enjoyment or your erection strength begins to subside, resume
the 50 rep exercise.
Remember, you can perform
these exercises while watching TV, going to the bathroom or driving to work,
so squeeze them in whenever you get a chance.
PC Exercise II: Short Squeezes
This exercise is similar to
Intermediate PC Exercise I; however, you are focusing on shorter, quicker
squeezes. Rather than holding the squeeze for a count of 5 each time, hold
for a count of 2 (for a total of 6 seconds per rep).
Begin with 20 reps per day and
gradually increase to as many as 100 reps per day.
PC Exercise III: Long, Slow
Warm up with a set of 30 short
squeezes (1 - 2 seconds each), then tighten as hard and as deeply as you
possibly can. When you cannot squeeze any deeper, hold where you are for 20
seconds. Rest for 30 seconds. Repeat 5 times.
After 4 - 6 weeks of daily
exercising, you should be able to do this squeeze and hold exercise for at
least 1 - 2 minutes at a time, perhaps longer.
This particular exercise will
give you absolute rock hard erections and the control to last as long as you
want in bed.
Eventually, work your way up
to 10 sets of 2 minute long holds. It may sound like a lot now, but you'll
be amazed at how quickly you can build up to that level of strength.
PC Exercise IV: The PC Step
This exercise simply involves
tightening and relaxing your PC muscle in short steps, or increments.
Begin to tighten your PC,
hold, then tighten more, hold, a little more, hold, then tighten all that
you possibly can and hold. Hold this for 20 seconds, then relax a little
bit, hold, relax a little bit more, hold, relax a little more, hold, then
finally release the rest.
Do this 5 times without
resting in between reps.
Once you've mastered the intermediate exercises,
you may want to give our Advanced PC Exercises a try. These exercises will
make your PC muscles so strong that the Incredible Hulk will be jealous of
Advanced PC Exercise I: The PC Burn
Begin to tighten your PC muscle very slowly. Tighten so slowly that it takes
3 minutes to completely tighten the muscle.
At some point, you will feel
that you can no longer tighten your PC, but keep going. Go beyond where you
think you can go. Keep tightening until your PC begins to burn.
tightly at that point, and breathe very slowly and deeply for 30 seconds. At
the end of 30 seconds, tighten your PC even more, continually trying to push
When the burning becomes uncomfortable, release your hold and
immediately do 20 PC squeezes. Perform this exercise once daily.
Advanced PC Exercise II: The PC Pressure Flex
This exercise must be done in private, as it is not as inconspicuous as our
other PC exercises.
You will need an
erection for this exercise; however, a lubricant is not required unless
you need it to stroke yourself to an erection.
Once you have a full
erection, grasp your penis midway up the shaft. Use your whole hand,
gripping with all fingers. Flex your PC muscle and hold for
approximately two seconds. Apply medium, constant pressure to your penis
with your gripping hand. You will feel some resistance, since you are
containing the blood in the penis. Your penis will also want to rise,
but keep it in one place. You are applying pressure against both
functions of the PC muscle - blood movement and erection rigidity.
Begin with a set of ten
repetitions. This should take approximately 30 seconds to 1 minute,
depending on how long you pause between flexes. Do as many sets of ten
as you can until you can no longer flex against resistance.
Gradually work your way up to more and more repetitions. If you feel
like you're ready for a new challenge, you may want to apply more
pressure downwards (not squeezing harder, but pushing down against your
PC muscle). The advanced PC exercise should not take more than 3 to 5
minutes total. Perform once daily. You can alternate this daily exercise
with the PC Burn if you like, or perform both exercises each day.