Men can gain several benefits from exercising their pubococcygeal, or PC, muscles that provide support for their genital organs. Stronger PC muscles can give you a more satisfying sex life by inhibiting premature ejaculation, increasing the flow of blood to the genitals during sex, providing a longer and stronger erection and increased penis size. These muscles can also help control incontinence and keep your prostate healthy, according to the website PC Muscle Exercises for Men.
Finding Your PC Muscle
Men can identify their PC muscle groups by trying to stop the flow of urine when using the bathroom, according to the University of California at Santa Barbara. The sphincter muscle group that contracts when stopping the flow is the PC muscle. If this doesn't work, Kegel Exercises for Men suggest you insert a lubricated finger into your anus and try to squeeze the finger with your muscles. In both cases it is the PC muscle group that contracts.
Exercise One
This exercise is performed by contracting your PC muscles and holding the contraction for several seconds before releasing, according to Kegel Exercises for Men. The website recommends building up to a set of 10 contractions. If performed correctly you will notice your testicles lift during the contraction, the website notes. A variation on this exercise suggested by UCSB is to hold the contraction for five seconds and release for five seconds. It recommends 10 sets of this exercise.
Exercise Two
This version of the Kegel exercise is performed by slowly tightening your PC muscles a little at a time while you count from one to five. When your muscles are completely flexed you should hold the contraction for a moment before incrementally relaxing the contraction while counting down from five to one. UCSB researchers suggest you work up to 10 sets of this exercise.
Exercise Three
The third version of the pelvic muscle exercise is performed by rapidly clenching and releasing your PC muscles until exhaustion. The UCSB website suggests you begin by doing 10-second sets and build up to 30-second sets. As always, you should rest between sets of this exercise.
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