Intimate Gymnastycs

International School by Tatyana Kozhevnikova

PC Muscle Exercises

Before beginning with Pubococcygeus (PC) muscle exercises, it vital to know the exact location of the PC muscle and its function. The PC muscles' primarily job is to control the flow of urine. It is crucial in supporting the pelvic organs as is it underneath those organs in a layer form. The PC muscle is found in both, men and women and it also works in women orgasms and men ejaculation. In other words, it controls everything related to the front outflow of the body, either through the vagina or urethra for women and penis for men. For women, the PC muscle also plays an integral role in childbirth as the uterus is also located right at the top of it.

For women and men, it is shaped as a hammock and it stretches from pubic bone to the bottom of the spine. In more technical terms, it ranges from the pubis, along with the line of the anal canal and meets the coccyx and sacrum. All the pelvic cavity rests on top of the PC muscle and is a part of the levator ani muscle. When the PC muscle becomes weak a person can face several issues with controlling the outflow of the body. The most common problem is urinary incontinence and in men, its weakness can also result in early ejaculation. These problems are not only embarrassing but can damage the entire lifestyle of a person. If a man or woman is not able to control their outflow of urine or men suffer from premature ejaculation, they cannot live a normal life until and unless the problem is rectified. 


There are countless products and surgeries that are being done these days to stabilize the PC muscle. These products and surgeries are mostly expensive and out of the reach of a common person. Having said that, it is very important that measures are taken to strengthen PC muscle in order to restart a normal life. Otherwise, any pressure exerted on the PC muscle can result in an involuntary outflow of the urine. Another problem that arises is during sexual intercourse. It again results in pressure being exerted to the abdomen and pelvic organs. Once the pressure is increased, the male that has weak PC muscles will ejaculate far earlier than normal. Premature ejaculation can be detrimental in maintaining the sexual intimacy between a couple. 

One of the best ways is the PC muscle workout. Firstly, one needs to locate the PC muscle through PC muscle training. A person needs to pretend that they are urinating and then will have to stop the flow of the pretend-urine through muscle contraction. While keeping the stomach and thigh relaxed, one must keep their focus on the PC muscles. The PC muscles are in control of the urine from the bladder. After locating the muscles, one needs to contract them for a quick 2 to 3 seconds before releasing. This needs to be repeated for up to 20 times a day and four times a week. It is very important that one breathes normally during the entire exercises and does not hold the breath while contracting the PC muscles.

Apart from this, one needs to squeeze the PC muscles as tightly as possible for up to 5 seconds before releasing them. This has to be repeated for 10 times and while it is done, one needs to release and relax for the same number of seconds as the squeezing. This has to be done after performing the above-mentioned exercise. Once your PC muscle exercises have helped you in better and easier stretching then the exercises that are done 20 times a day can be increased to 50 times with each set spanning to 5 to 7 seconds instead of the earlier, 2 to 3 seconds. The gentle contraction of the PC muscles can gradually bring the control back to the person. There is also a dedicated PC muscle exercise for men and it is done with the penis is erected. One needs to place a towel over the erected penis and then the towel has to be lifted by slightly squeezing the penis. This process has to be repeated for 20 times a day and each set should be of 2 to 5 seconds.