PC Exercises

What Is PC Muscle?

PC muscle stands for pubococcygeus muscle. It surrounds the penis, prostate and anus. It runs from the pubic bone to the tailbone in a figure eight around the genitals. It is also know as “love” muscle as it helps to control many aspects of sexuality. It plays a vital role in sexual response, the jolts and spasms of orgasm are actually caused by the involuntary contractions of the PC muscle.
Benefits of Exercising Your PC Muscle

Key to powerful, pleasurable, forceful orgasms and ejaculation
Hold contraction for longer
Experience more powerful contractions
Retain an erection after ejaculating, and can continue making love
Develop richer blood supply to the penis and nerves, increase your sensation
Prolonged stamina in love making
Make your penis jump when thrusting your partner, a pleasant experience for both
Improve prostate health
Improve the way you perform sexually
Helps to bring women to orgasm during sex by squeezing well toned PC muscles
No more premature ejaculations
Firmer erections
Helps to cure impotency

How To Locate Your PC Muscle?

Voluntarily stop the flow of urine mid stream. The muscle that contracts to achieve this is the PC muscle.
Exercises To Tone Up Your PC Muscle.

The exercises used to strengthen the PC muscle are known as Kegels. It is initially intended to benefit women with poor bladder control, but their effect on improving the sexual health of men has become widely accepted. Below are the basic exercises you can practice on your PC muscles.
Basic exercises for PC muscles

Set 1

Tense your PC muscle and hold the contraction for 2 seconds before relaxing.
20 repetitions, 3 times a day

Set 2

Tense your PC muscle slowly and hold the contraction for 5 seconds before relaxing slowly.
10 repetitions, 3 times a day

Set 3

Tense your PC muscle and hold the contraction for 10 seconds before relaxing.
10 repetitions, 3 times a day

Set 4

Tense your PC muscle and hold the contraction for 15 seconds before relaxing.
10 repetitions, 3 times a day

Routine

1st week: Set 1 only
2nd and 3rd week: Set 1, followed by set 2
4th and 5th week: Set 1, followed by set 3
6th week onwards: Set 1, followed by set 4

You should continue doing the PC muscle exercise to continue strengthen it and keep the muscle in optimal condition.