The pubococcygeus muscle, also known as the PC muscle, is one of the most important muscles in the body as it supports the uterus in women, ejaculation in men, the bladder and bowels. Learning how to strengthen this muscle can help relax it and lead to longer orgasms and vaginal tightness in women, and longer, stronger erections and overcoming premature ejaculation in men. Anyone can relax and exercise their PC muscle discreetly and at any time.
How to Find Your PC Muscle
The PC muscle can be tricky to find. Try the following tips to pinpoint its location:
- Stop the flow of urine in midstream. According to MayoClinic.com, this is the most common way to find the PC muscle in men and women and if you can stop the flow of urine, then you know where your PC muscle is.
- Women can insert a finger inside the vagina and try to squeeze the surrounding muscles. The vagina should tighten and the pelvic floor move upward when the PC muscle is contracted.
The only time you should stop urinating in mid-flow is to find your PC muscle, says the male fertility site Bigger Loads. Exercising your PC muscle with a full bladder or while emptying your bladder can lead to urinary tract infections.
How to Exercise Your PC Muscle
You can exercise your PC muscle in the following ways:
- Empty your bladder before working your PC muscle and then sit or lie down in a comfortable place like a chair, couch or bed.
- Contract your PC muscle for five seconds and then relax it for five seconds, according to Mayo Clinic.com.
- Repeat this process 10 times up to three sets a day.
If routinely done, you will see improvements in sexual function and bladder control within eight to 12 weeks. Exercises that work and relax your PC muscle are called Kegel exercises, named after the famous gynecologist Dr. Arnold Kegel.
According to the male fertility website No Premature Ejaculation, work up to contracting the PC muscle for 10 seconds at a time, relaxing for 10 seconds and doing up to 15 repetitions per set.
Tips for Using Kegel Exercises
Incorporate Kegel exercises into your daily routine about three times a day (morning, afternoon and night). Don’t forget to breathe when exercising your PC muscle.
If you have trouble flexing your PC muscle for more than two seconds, it’s because the muscle is weak and undeveloped.
Perform short Kegel exercises by performing three to four sets of squeezing for one second and relaxing for one second five times, and resting 10 seconds in between sets.
Empty your bladder prior to doing Kegel exercises. Not emptying your bladder can risk urinary tract infections.
According to the Medline Plus, some people feel that the more often they perform Kegel exercises the faster they will get results. Overexercising your PC muscle can create muscle fatigue and increase urine leakage.