The PC Muscle Exercises
Here's where the going gets a little tough. Don't panic, though - building the PC muscle
is just like building any other muscle. You do it through repetitions and by increasing
intensity as the muscle strengthens.
There are several different ways to work your PC muscle, and all are going to contribute
to better, stronger erections, stronger ejaculation, more pleasure for you and your
partner, and increased confidence.
Your PC muscles will be worked out during your regular exercise routines, but
you should also do PC exercises through your day. They don't all have to be done
in one sitting.
Warm It Up
Just like any other muscle, you have to warm up your PC muscle before you start
strenuously exercising it. Don't do anything until you've warmed up.
PC warm ups are quick and easy – they are simple contractions – contract and let go,
contract and let go, in a steady pace. When you contract, contract as tightly as you can.
Then relax all the way.
Do this 12 times per set for three sets, with a short (10 to 15 second) break in between
sets. This sounds easy, but when you start out, it might not be. Do what you can, and
work up to it. Just remember that before you move on to more advanced moves, you
need to be able to get good and warmed up.
Now you're finished warming up your PC muscle and you can move on to PC muscle
workouts. There are a few different workouts you can do, and it's best if you rotate
them, instead of only doing one or two of the workouts.
PC Workout #1 – Standard Contractions
You'll do standard contractions here – tighten all the way up, and then fully relax the
contraction. Your eventual goal will be to do hundreds – literally. Some guys have
worked up to a thousand a day (for the days they are doing this particular workout).
Begin by warming up. Once warmed up, work in sets of 25. Take a break of one minute
between each set. If you can do ten sets, that's great - especially to begin with. If you
work up to forty sets – there's a thousand standard Kegels!
Note that you do not have to do all of these at one time. You can spread your Kegels
throughout the day.
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