The PC muscles are a group of muscles that run from the pubic bone to the tail bone, support the pelvic floor and surround the internal genital organs. Researchers at the Mayo Clinic have found that targeting the pubococcygeal (PC) muscles can have numerous benefits for both men and women, including the control of incontinence and increased sexual satisfaction. Women who have trouble reaching orgasm may find these exercises help increase the frequency and intensity of orgasm, while men may find they help with premature ejaculation.
Step 1
Tighten the PC muscle group and hold the muscles tight for five seconds followed by relaxing the muscles for five seconds. The contract/release repetition should be repeated at a steady pace for five to 10 minutes until it becomes easy. University of California, Santa Barbara, researchers suggest that once this becomes easy the contraction time should be increased to 10 seconds.
Step 2
Count from one to five while incrementally tightening the PC muscles a little more with each count. This is followed by relaxing the muscles with each count as you slowly count down to one. The California researchers recommend 10 sets of these exercises. One variation on this method suggested by physicians at the Mayo Clinic involves visualizing an elevator rising four floors while tightening the muscles a little more at each floor and relaxing them slowly as the elevator descends.
Step 3
Quickly clench and release the PC muscles repeatedly. Experts at UCSB suggest beginners start with 10-second sets and work up to 30-second sets as the exercises become more comfortable. Mayo Clinic doctors say this method can be varied by counting rapidly to 10 or 20, with a repetition each number.
Tips and Warnings
- The most common method for identifying and isolating the PC muscle group is to attempt to stop the flow of urine while using the bathroom. The muscle that clenches to stop the flow is the PC muscle. If this doesn't work, researchers at the University of California at Santa Barbara suggest that women insert a finger into their vagina and try to grip the finger using the vaginal sphincter muscles. Men can identify their PC muscles by inserting a lubricated finger into their anus and gripping it with the anal sphincter.
- Researchers suggest sets of 10 exercises be performed at least three times a day for maximum effectiveness. The exercises can be performed whenever convenient.
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