PC muscle exercises
Penis Health - The PC Muscle
Kegel exercises For Beginners
If you have never done kegel exercises before, depending on your current PC muscle strength, you may need to begin with the ones that are simple and very easy to do. Most beginners are unable to clench the muscle for more than 1 or 2 seconds, so these beginner kegel exercises are excellent to build strength for future exercises that require longer holds. Doing these for a few weeks should get your PC muscle ready for some intermediate exercises.
Urine Flow Pause
While you are peeing, stop your urine flow midway and hold it for as
long as you can, then release and continue the flow. Repeat this 5-10
times every time you pee.
Note: If you can hold the urine back for an unlimited time, your PC muscle is already strong enough for the next exercise.
Quick Clenches
Under a 10 second period, make a lot of quick clenches, then take a 10 second brake. Each clench should only last for half a second or less. Perform three sets of 10 second clenches (with the 10 second pause), and then take a 30 second break. This should be done three times a day.
Penis Lifts
While sitting or lying, try to lift your penis by flexing your PC muscle. If naked with an semi -or full erection, this should be quite noticeable. However, it's not necessary to be nude or to have an erection. Try to hold the flex for as long as you can each time. Repeat this exercise throughout the day, every day, as often as you like.
Intermediate Kegel Exercises
Once you worked yourself up to a PC muscle of sufficient strength,
you are ready for the Intermediate Kegel exercises. These exercises
will really work your add strength to your PC muscle, taking you to the
next level of sexual improvement.
Basic PC Squeezes
tighten your PC muscle over a count of five, till it reaches 100%
tightness. Then hold this hard for five seconds, and then slowly
release for five seconds.
This is one repetition. Do these in 10
repetitions per day. As you get stronger, try to do as many as 50 per
day When you reached this, you should advance to more challenging
PC muscle exercises.
Short Squeezes
These are a lot like Basic PC Squeezes, but shorter and quicker. Each
part of the repetition should last 2 seconds instead of 5, making the
whole rep last 6 seconds.
Do 20 repetitions a day in the beginning, and with time advance towards 100 reps a day.
Long, Slow Squeezes
Before attempting this, you should warm up the PC muscle.
Begin with doing a quick set of 30 Short Squeeze, lasting 1-2 seconds each.
When you are done with warm up, tighten the PC Muscle as hard as you
can! When it is as tight and squeezed as possible, hold it as that for
20 seconds. Then rest for 30 seconds.
Repeat this 5 times. As the muscle get stronger, gradually increase the
holding time. Soon you should be able to hold for at least 2 minutes
straight. Try to build strength until you can do 10 sets of 2 minute
long holds.
The PC Step Workout
What you do here is tighten the PC Muscle in short steps. When you
reach the peak of tightness, gradually relax the muscle the same step.
Its a lot like walking up and down a stair, only the steps get more and
more fatiguing.
Give some moderate tightness to your PC Muscle,
then hold for 5 seconds. Tighten it some more, hold. Follow this
tightening pattern 4-5 steps. At the last step, tighten all that you
possibly can, and hold for 20 seconds. Then relax a little, hold 5
seconds, relax a little, hold 5 seconds... Until you walked down the
stairs again.
Do this 5 times without rest.
Advanced Kegel Exercises
Once you've mastered the intermediate exercises, you may want to give Advanced Kegel Exercises a try. They are very fatiguing, but extremely effective. Should not be attempted by anyone who does not master all the Intermediate Kegel exercises.
The PC Burn
Begin to gradually tighten your PC muscle. Tighten it so slowly that
it takes about 3 minutes to reach maximum tightness. When you feel like
it can't go any further, do it anyway. soon the PC muscle will begin to
burn. Hold at this state for 30 seconds, while trying to focus on
breathing very slowly and deeply. When you held for 30 seconds, apply
even more tightness! Continue gradually until the burn gets
uncomfortably unbearable. release all tension and immediately do 20 PC
Squeezes.
Do this once a day.