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How to Find the PC Muscle

author image Marie Mulrooney
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How to Find the PC Muscle
A couple doing yoga together on the beach. Photo Credit: Plush Studios/Blend Images/Getty Images

Your PC muscle isn’t politically correct. Instead, PC stands for pubococcygeus. This muscle is sometimes known as the pelvic floor muscle because it supports your bladder, bowel and, for women, the uterus as well. The PC muscle is part of a group of muscles that may, confusingly, be referred to collectively as pelvic floor muscles: The bladder, sphincter muscles and PC muscle.

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Strengthening your PC muscle with exercises known as Kegels, named after the developer, Dr. Arnold Kegel, benefits both women and men. But before you can strengthen your PC muscle you must find it, and train yourself to consciously control it.

Step 1

Sit or stand at the toilet and urinate. Attempt to stop the flow of urine; this activates the PC muscle. You shouldn’t stop your urine mid-stream on a frequent basis, but it’s okay to try once or twice to locate your PC muscle.

Step 2

Imagine that you’re trying to keep from breaking wind. This is another instinctive use of the PC muscle. Once you identify what it feels like to contract the PC muscle, you’ll be able to practice contracting it deliberately.

Step 3

Insert the tip of one finger into your vagina, for women, or your anus for men or women. Practice squeezing your PC muscle, using either of the visualizations suggested above, until you feel a contraction around your finger. This confirms that you’ve located your PC muscle.

Step 4

Empty your bladder and sit or lie down. recommends perfecting your control of the PC muscle by contracting the muscle for five seconds at a time, working up to a total of four or five 10-second contractions, with 10 seconds of rest between each contraction. This is the most basic form of Kegels.

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