What Is the PC
The PC muscle
is actually a group of pelvic muscles which form the basis for your
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
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
secret to better sex and penile health.
Most women have
already been using
PC muscles for years (whether they realize it or not) in order to help
them get sexually aroused easier, lubricate faster, and achieve orgasm.
consists of three layers.
It surrounds the vagina, or the veins returning blood from the penis.
The illustration shows the location of the PC-Muscle. It stretches
from the pubis to the anus.
In animals, the
causes the tail
to wiggle. In humans, the PC-Muscle supports surrounding inner organs
prevents them from subsiding. It is roughly 2-3 cm (about 1 inch) from
the skin surface. The muscle is mainly controlled by the pudendus
regulating sexual activities and controls the anus, sends and receives
signals from the brain.
At the same time there
between the pelvis and the Pc-Muscle. Another branch of this nerve
the uterus and the bladder in women, the bladder and prostate to the
section of the spine in men. If the Pc-Muscle is strong, it is the
source of life energy, truly a power house. The tightening of the
stimulates the prostate in men and the uterus in women. This releases
hormones and endrophines, causing a feeling of elation or ecstasy.
like any other muscle in the body, the Pc-Muscle can be conditioned
proper exercise (seen also as
exercises). If the muscle is not being utilized through regular
activity or focused exercise, the muscle will atrophy and will become
If somebody is without a sexual partner for long, it can happen that
Pc-Muscle has to be reactivated. The PC-Muscle training will help in
regard. The muscle will also weaken due to poor posture, where the
is pushed forward in a sitting or standing position, or when walking.
supply is cut off or reduced. After giving birth, women can also have
with a weak PC-Muscle and this can cause sexual problems and can lead
depression and tiredness. No cause for alarm, the sexual desire and
power will return after you have done the Pc exercises for a while.
So we can recognize,
and life energy are interrelated, the force that shapes our lives. The
PC-Muscle is a most powerful source of energy in our body,
in the highest act of creation, that humans are capable of. The energy
that creates life is also the energy that sustains life. To utilize and
develop this energy is a clear choice in a modern system of exercise.
not forget: this energy comes from our pelvic area, strongly connected
with our sexuality, which for most is a forbidden topic. Other cultures
and religions feel differently about this. The indian system of yoga
regarded sexual energy as a sacred life energy (Kundalini), once
rises along the spine into the brain. This was discovered and practiced
thousands of years ago, and today the system of tantra and kundalini
are witnesses to that knowledge.
PC Muscle for men:
It is a sad but true
that 85% of
men cannot have intercourse longer than 3 minutes before ejaculating,
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 ejaculating. With enough strengthening of the PC muscle
practice, you can better control the occurrence, duration, and strength
of your orgasm.
Having a weak PC muscle
weak ejaculations, impotence and premature ejaculation. Therefore,
ejaculation is in fact a matter of developing stronger PC muscle.
Locating the PC Muscle
There are a few ways in which you can
your PC muscle:
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
on your muscle contractions.
2. Another way
the PC muscle is to stop your urine flow midstream while you urinate.
muscle used to stop your urine flow is actually the PC muscle. This
not only teaches you how to find the PC muscle, but is also a great
exercise. Stop and restart your urine stream at least 5 times during
trip to the restroom in order to develop strength.
3. The next
your PC muscle may not be for everyone; however, we will mention it
After lubrication, insert your forefinger or middle finger into your
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.
using this method, always keep your other muscles (thigh, back and
as relaxed as possible.
Once you are able to
and understand how to flex it, you can begin performing our PC
throughout your day.
PC Exercises for
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
Urine Flow Pause
Every time you go to
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
once again. Repeat several times (at least 5) during each visit to the
Beginner PC Exercise II: Quick
Quickly clench and
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
Perform three sets of 10
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
your muscle tires out. Each day, strive to do more clenches than the
Most beginners are
to hold a
for more than 1 or 2 seconds, so this is a great way to effectively
strength for future exercises which require a longer hold.
Beginner PC Exercise III:
In a seated or lying
to move/lift your penis by flexing your PC muscles. If you are naked,
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
this exercise and you do not need to have an erection.
sitting at home or
at work, you can perform this exercise simply by flexing your PC
which will cause your penis to move (or attempt to move).
Try to hold the
for as long
as you can each time. Repeat this exercise throughout the day, every
day, as often as you like.
Intermediate PC Exercises
amount of strength in your PC muscles, you can step up to our
PC Exercises. These exercises are guaranteed to take you to the next
of PC strength and sexual improvement.
Intermediate PC Exercise I:
Gradually tighten your
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
a total of 15 seconds per rep).
Begin with 10 reps per
increase to as many as 50 reps per day.
Once you are capable
doing the 50
routine, you can scale down your workout. While you want to exercise
PC regularly, you can shift to a maintenance plan. Your maintenance
may consist of 20 reps, 1 - 2 times each day. If at any point sexual
or your erection strength begins to subside, resume the 50 rep exercise.
Remember, you can
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
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
increase to as many as 100 reps per day.
PC Exercise III: Long,
Warm up with a set of
(1 - 2 seconds each), then tighten as hard and as deeply as you
can. When you cannot squeeze any deeper, hold where you are for 20
Rest for 30 seconds. Repeat 5 times.
After 4 - 6 weeks of
you should be able to do this squeeze and hold exercise for at least 1
- 2 minutes at a time, perhaps longer.
will give you
absolute rock hard erections and the control to last as long as you
Eventually, work your
up to 10 sets
of 2 minute long holds. It may sound like a lot now, but you'll be
at how quickly you can build up to that level of strength.
PC Exercise IV: The PC Step
This exercise simply
and relaxing your PC muscle in short steps, or increments.
Begin to tighten your
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,
a little bit more, hold, relax a little more, hold, then finally
Do this 5 times
Advanced PC Exercises
Once you've mastered
you may want to give our Advanced PC Exercises a try. These exercises
make your PC muscles so strong that the Incredible Hulk will be jealous
Advanced PC Exercise I: The PC
Begin to tighten your
Tighten so slowly that it takes 3 minutes to completely tighten the
At some point, you
feel that you
no longer tighten your PC, but keep going. Go beyond where you think
can go. Keep tightening until your PC begins to burn.
Hold very tightly at
very slowly and deeply for 30 seconds. At the end of 30 seconds,
your PC even more, continually trying to push yourself.
When the burning
release your hold and immediately do 20 PC squeezes. Perform this
Advanced PC Exercise
This exercise must be
as it is not as inconspicuous as our other PC exercises.
for this exercise; however, a lubricant is not required unless you need
it to stroke yourself to an erection.
2. Once you
grasp your penis midway up the shaft. Use your whole hand, gripping
all fingers. Flex your PC muscle and hold for approximately two
Apply medium, constant pressure to your penis with your gripping hand.
You will feel some resistance, since you are containing the blood in
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
and erection rigidity.
set of ten
repetitions. This should take approximately 30 seconds to 1 minute,
on how long you pause between flexes. Do as many sets of ten as you can
until you can no longer flex against resistance.
up to more and more repetitions. If you feel like you're ready for a
challenge, you may want to apply more pressure downwards (not squeezing
harder, but pushing down against your PC muscle). The advanced PC
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
both exercises each day.
here to return to the "Share", the harnessless dildo which is
designed to use the PC-Muscle to hold it in place!
Always safe, sane and consensual...
Compiled and edited by Medical Toys with
to the Deviants Dictionary in part for this information!
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