The pubococcygeus muscle is considered one of the "core" muscles that supports the pelvic underside and is shaped similar to a hammock. It is also known as the Kegel muscle due to extensive research during the mid 20th Century by Dr. Arnold Kegel. Training the PC muscles allows you to re-gain some personal control if you are experiencing bowel and urinary leakage and intensifies sexual experiences for men and women. It also allows mothers to minimize common birthing problems and to experience quicker healing after giving birth.
PC Training for Bladder Control
To train the PC muscle, squeeze inward and upward for 10-second increments in sets of 10 repetitions with a brief rest between each set. A 2013 article published by the University of Maryland Medical Center suggests performing the exercise three to five times daily. Toning this muscle can give a woman greater bladder control after the area has been weakened by pregnancy, childbirth and being overweight. The muscle responds to training as any other. Over-do it and fatigue will set in which can cause increased incontinence. Consistent daily training can result in better bladder control in as little as four weeks.
Kegel Exercises Assist with Bowel Control
The anal sphincter is part of the PC muscle assembly. Training the PC muscle can help men and women to correct rectal incontinence that comes with aging. It is important that PC muscle training targets the correct muscles; thighs, buttocks and abdominal muscles should not contract during Kegel exercises. The muscle you use to stop urinating mid-stream is your PC muscle. In order to pinpoint it, force yourself to stop urinating before actually being finished. Do not repeatedly stop the flow of urine. This can actually weaken your PC muscle and have a reverse effect. A stronger PC muscle means greater overall control.
PC Muscle Training has Sexual Benefits
PC muscle training enhances pleasure for women and men because of increased sensitivity to the muscle tissue from improved blood flow. The practice can even allow a woman to experience an orgasm when she was previously unable to do so. A man training his PC muscle can utilize the increased sensitivity and strength to prolong pleasure by delaying ejaculation. The PC muscle is the muscle that involuntarily contracts during orgasm for men and women.
PC Training and Pregnancy
A weak PC muscle gives way to common pregnancy and childbirth problems such as bowel and urinary incontinence. Training the PC muscle during pregnancy not only helps a woman control her elimination patterns, it can also help prevent pregnancy-related hemorrhoids. An additional benefit is that a strong PC muscle can give a birthing mother greater control over her pelvic floor muscle contractions during birth. Postpartum mothers who continue training the PC muscle experience a quicker recovery from pregnancy-related incontinence.