The sexual benefits of a strong pubococcygeus muscle are varied. If you want better orgasms, shoot further, have full control over your erection, eradicate premature ejaculation, and have better urinary health, all of this can be achieved with PC muscle exercises. If you want to know where your PC muscle is, if you try to stop the flow of urine in the middle of urinating, you are using your PC muscle. When you want to exercise the pubococcygeus muscle, make sure that all the other muscles around it are relaxed, such as your thighs, abs, and buttocks.
Session 1 Quickly squeeze and release ten times. Repeat two more times with a ten second break in between. This time you must activate and release for five seconds. Ten sets of these with a five second break. Now squeeze your pubococcygeus muscle for thirty seconds, repeat two more times with a thirty second break between each. Do this every day for a week.
Session 2 Three sets of squeezing and releasing the PC muscle ten times. Three sets of squeezing then releasing the PC muscle in first long then short bursts while counting to ten. Ten series of activating and holding the PC muscle for five seconds. A series of squeezing and holding the PC muscle, ideally for two minutes. Do this every day for a week. Remember to start slowly and build up. You can progress faster if you feel like it.
Session 3 Thirty sets of repeatedly squeezing and releasing the pubococcygeus muscle up to a hundred or more. Making sure you’re only squeezing the pubococcygeus muscle, squeeze as hard as you can for twenty seconds. Do five sets with thirty second breaks in between.
Session 4 Begin by activating and releasing your PC muscle for two minutes daily. Build up to twenty minutes three times a day. Try to do two hundred repetitions in each session.
You can do these exercises anywhere and no one needs to know. Just don’t be too anxious, take it easy, listen to your body.
Is it worth putting all this effort? Well, it depends on whether you think it’s worth having control over your own body. It all depends on your situation. How motivated are you? How much is your sex life affecting your relationship?
These exercises can be done with minimal intervention in your life. No one knows you’re doing them, and it could have a dramatic effect on your enjoyment of life and your partner’s enjoyment of life.