The PC muscle, or pubococcygeus, is a muscle in the pelvic floor that connects the pubic bone to the tailbone. The muscle helps support the bowel and bladder and also the uterus in women. The exercises that can help strengthen the PC muscle are called Kegel exercises or pelvic-floor exercises. Regularly performing Kegel exercises can strengthen your rectal and urethra sphincters, which can help prevent incontinence. Doctors also often recommend Kegels for women who are pregnant because of the extra pressure on the pelvic floor, according to the Mayo Clinic.
Step 1
Locate the PC muscle by stopping your stream of urine. The muscle you tighten is the pubococcygeus muscle. Women also can locate the muscle by sticking a finger in the vagina and tightening the muscle around the finger. For men, you can place a finger in the rectum and tighten the muscle to help locate the PC muscle, according to the National Institutes of Health's MedLine Plus Medical Encyclopedia.
Step 2
Empty your bladder before you begin the Kegel exercises.
Step 3
Sit or lie down in a comfortable position. The exercises can be performed in any position--including standing--but many people find it most comfortable to sit or lie down.
Step 4
Tighten the PC muscle and hold it for a count of 10 seconds. Tighten the muscle just as you would if you were stopping your stream or urine.
Step 5
Relax the muscle and allow it to remain completely relaxed for a count of 10 seconds.
Step 6
Repeat steps 4 and 5 nine more times for a total of 10 exercises.
Step 7
Repeat a set of 10 Kegel exercises three times each day. The exercises can be done almost anywhere at anytime.
Tips and Warnings
- If you find it difficult to isolate and identify the PC muscle, speak with your doctor or a medical professional for help. If you find it difficult to tighten the PC muscle and hold it for 10 seconds, start by tightening it for three seconds and increasing the interval to 10 seconds as the muscle becomes stronger. When performing Kegels, it's important to isolate the PC muscle. Be careful not to use the muscles in your butt, thigh or abdomen. It's best to perform Kegels with an empty bladder. Doing them with a full bladder can cause the PC muscle to weaken, according to the Mayo Clinic. The exercises should also not be done while urinating. This can make it difficult to completely empty the bladder, which can increase your likelihood of developing a urinary tract infection. Performing Kegel exercises to strengthen the pelvic floor can be beneficial for women who have difficulty reaching orgasm, according to the Mayo Clinic.
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