How to Exercise Your PC Muscle

The PC muscle, short for the pubococcygeal muscle, cradles the internal sexual organs. It runs 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 and improve ejaculatory control, among other things.

Exercising your PC muscle is pretty simple, thanks to some basic exercises called Kegels, which we outline here. The beauty of Kegels is that you can do them pretty much anywhere, at work, in traffic, reading the Internet...

Identifying Your PC Muscles

1. Imagine you are urinating. Now squeeze the muscles you would as if you were cutting off the flow of urine. Those are your PC muscles. Now let go and try it again. You are contracting the anterior or frontal part of the PC figure eight.
2. Squeeze and release. If you are female-bodied, squeezing these muscles with increasing repetition helps strengthen your vaginal muscles. If you are 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 posterior 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 posterior 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.
   

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. 
   Kegelcisor

   
   Smart Balls

    

    

   Squeeze your frontal PC's. Hold them for a count of five, then release. Do five to ten repetitions (or more if that seems 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 you can "stop and go" multiple times 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 Smart Balls, will give you more awareness of your musculature. Sfera Balls offer a great variation because they are on a string. Lube up and insert the two balls in your vagina. As you squeeze your PC muscles, gently pull the string while trying to keep the balls in your vagina.
7. Add the anus. Relax your anal muscles by visualizing that you are breathing with your anus (we know it sounds silly, but give gets a try, okay?). Relax your anus more with every anal exhalation.

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