The PC muscle, or pubococcygeus muscle, is located in the pelvic region of both men and women and is used during sexual intercourse, urination and bowel movements. In women, the PC muscle often weakens during natural childbirth, resulting in a slight loss of bladder control. Your PC muscle is like any other muscle in your body in that it must be used regularly to remain toned and strong. Kegel exercises were created to help strengthen the PC muscle. Kegels help support the uterus, bladder and bowel, and can reduce the incidence of premature ejaculation in men, according to Kegel-Exercises.com. Kegels are easy to do and may be performed anywhere at anytime.
Women
Step 1
Sit comfortably in a chair, or anywhere else you can relax and concentrate. As you progress with the exercise, you can stand, but sitting may be easiest at first.
Step 2
Contract your PC muscle. To explain what this contraction should feel like, your PC muscle is the same one that stops your flow of urine midstream. The next time you urinate, stop the flow several times as you go, to get a better idea of how it should feel. You can also insert a finger into your vagina and squeeze your PC muscle. You should feel the muscles tighten and move upward around your finger, according to the Mayo Clinic.
Step 3
Complete at least three sets of 10 repetitions every day. Result times will vary, but most women will see changes within eight to 12 weeks, says the Mayo Clinic. These changes may include improved bladder and bowel control and less uterine discomfort after childbirth.
Men
Step 1
Sit comfortably in a chair, or somewhere you can focus. As you feel more comfortable with the exercises, you can stand, but at the beginning comfort will help.
Step 2
Squeeze your PC muscle. To illustrate how this should feel, squeeze the same muscle as when you are in the middle of urinating and suddenly stop the flow, or when you have an erection and make your penis move without using your hands.
Step 3
Perform up to 12 strong contractions and holds, each one lasting up to 10 seconds, according to Kegel-Exercises.com. Aside from premature ejaculation, Kegel exercises help men by improving bladder and bowel control and prostate health.
Tips and Warnings
- Vary your routines by alternating longer holds with short, quick contractions.
