Researchers at the Mayo Clinic say that strengthening the pubococcygeus (PC) muscles can be beneficial for both men and women by helping control incontinence and increasing sexual satisfaction. The American Pregnancy Association (APA) notes that stronger PC muscles can also help women ease the incidents of hemorrhoids and loss of bladder control that is common during pregnancy. Men have reported achieving multiple orgasms and lower instances of erectile dysfunction after performing the exercises.
Find the PC Muscle
Doctors suggest that the most efficient way to find the PC muscles is through attempting to stop the flow of urine while using the bathroom. Women can also isolate their PC muscles by inserting a finger into their vagina and gripping it with the vaginal sphincter muscles. Researchers at the University of California at Santa Barbara (UCSB) suggest that men can identify their PC muscles by inserting a lubricated finger into their anus and gripping it with their anal sphincter. In both cases the PC muscles must contract to grip the finger.
Method 1
This exercise strengthens the PC muscles and also helps the body's ability to control the contractions through rapid clench/release repetitions. When first beginning this exercise, UCSB researchers recommend starting with 10-second sets and slowly working up to 30-second sets as the exercises become more comfortable. If it is difficult to focus on the contractions, doctors at the Mayo Clinic suggest quickly counting to 10 or 20, with a contraction at each count.
Method 2
This exercise helps develop internal control over the PC muscles by slowly counting to five while contracting the muscles slowly at each count. Release the contraction incrementally while counting down from five to one. If it is difficult to control the level of contraction, visualize an elevator slowly rising and contract the PC muscles at each floor, researchers at the Mayo Clinic suggest. To gain the maximum benefit of this exercise, experts at UCSB suggest this exercise be performed in sets of 10, three times a week.
Method 3
This exercise is designed to help achieve greater control over the PC muscles by tightening the muscles holding the contraction for five seconds with a five-second break between contractions. As the exercises become easier, experts at the U.S. National Institutes of Health suggest increasing the contraction time to 10 seconds to achieve the maximum benefit.
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