How to Exercise Your PC Muscle

The PC muscles, short for the pubococcygeal muscles (and also knowsn as the Kegel muscles), cradle the internal sexual organs. They run from the pubic bone to the tailbone in a figure-eight around the genitals. Both women and men can benefit sexually from having a well-toned PC muscle; it can enhance your experience of orgasm, improve ejaculatory control, decrease incontinence, among other great benefits.


Exercising your PC muscles is pretty simple, thanks to some basic exercises that we outline here. The beauty of PC exercise is that you can do it pretty much anywhere: at work, in traffic, browsing the web...

Identifying Your PC Muscles

  1. Imagine you're peeing. Now, squeeze the muscles as if you were stopping the flow of urine. Those are your PC muscles. Now let go and try it again. With this exercise, you're contracting the frontal part of the PC figure-eight.
  2. Squeeze and release. If you're female-bodied, squeezing these muscles with increasing repetition helps strengthen your vaginal muscles. If you're male-bodied, strengthening this muscle can help you develop greater ejaculation control.
  3. Squeeze, take two. Now squeeze your muscles as if you were trying to prevent yourself from passing gas — this is the back part of the PC loop. We all hold too much tension in these muscles; the challenge is to learn to relax these muscles at will.
  4. Now do the rear squeezes rapidly, five times in a row. Try to be conscious of relaxing your anus after every squeeze. Try not to squeeze your thighs, butt or abs — just the PC muscles.

Pumping Iron

Remember, your PC muscles are like any others; it takes time and repetition to strengthen them. Here are a few variations on Kegel exercises:

  1. Squeeze your frontal PC muscles. Hold them for a count of five, then release. Do five to ten repetitions (or more if that seems too easy). Take a break. Repeat three times. Find the right number that doesn't tire you out and repeat these three times a day. Next week, add a few more.
  2. Practice these as you are actually urinating. See how many times you can "stop and go" as you pee.
  3. Coordinate your breathing. Inhale slowly as you squeeze and exhale with relaxation.
  4. Squeeze and release rapidly as you do the repetitions. Coordinate this with your breathing.
  5. Suck it up. Imagine you are trying to draw water up into your vagina and anus, and then push it out. Can you isolate these motions?
  6. Add a toy. Many women like the feeling of resistance in their vagina as they do these exercises. Squeezing a toy, like a dildo, Kegelcisor, or Silicone Smart Balls, will give you more awareness of your musculature. To use the Silicone Smart Balls, lube up and insert one or both balls into your vagina. As you squeeze your PC muscles, gently pull the string while resisting with your PC muscles.
  7. Add the anus. Relax your anal muscles by visualizing that you're breathing with your anus (we know it sounds silly, but give gets a try, okay?). Relax your anus more with every anal exhalation.

Ben Was, Beads, and Ball-Shaped Toys

Ball-shaped toys like the Luna Beads (an updated version of the classic Ben Wa balls) or the Smart Balls allow you to practice with different sizes. These toys aren’t just an exercise tool either: “wearing” them can create an erotic charge, as was so deliciously depicted in the popular erotic novel, Fifty Shades of Grey.


Learn more about how to use smart balls, or read more about the book.