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The pubococcygeus muscle or PC muscle is a hammock-like muscle, found in both sexes, that stretches from the pubic bone to the coccyx (tail bone) forming the floor of the pelvic cavity and supporting the pelvic organs. It controls urine flow and contracts during orgasm.
PC muscles control the flow of semen and urine, the firmness of your penis during erection and the shooting power of your ejaculation. The great thing about Kegel exercises for men is that you can do them anywhere, anytime -- and nobody will know the difference.
How do I know where my PC muscles are? The easiest way to find them is to stop your flow of urine next time you go to the bathroom. Once they are found you need to practice feeling exactly where they are located -- it is easy to overcompensate for weak muscles by using the abdominals, buttocks or thighs. These must all stay relaxed when doing Kegel exercises for men.
Note: These exercises are done hands-free. You do not “squeeze” anything with your hands as they are all done with your PC muscles. I've divided the "workout" into two sections. Section 1 is a warm-up, something to get you used to doing the strength training. It isn't too strenuous.
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KEGEL SECTION 1
Exercise A Sets: 3
Quickly clench and release repeatedly for 10 seconds.
Take a 10-second break between sets.
Exercise B Sets: 10
Clench and release repeatedly for 5 seconds.
Take a 5-second break between sets.
Exercise C Sets: 3
Tighten and hold your PC muscle for 30 seconds.
Take a 30-second break between sets.
Repeat the Kegel exercises in SECTION 1daily for one week - or however long it takes to get comfortable doing them.
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KEGEL SECTION 2
Exercise A Sets: 10
Clench and hold your PC muscle for 5 seconds.
Release and repeat. No prolonged rest period here.
Exercise B Sets: 3
Quickly clench and release your PC muscle 10 times.
Exercise C Sets: 3
Clench and release your PC muscle alternatively in long and short bursts for counts of 10.
Exercise D Sets: 1
Tighten your PC muscle and hold for as long as you can. Aim for 2 minutes.
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Remember that these are strengthening exercises, so start off slowly and build up, just like you would with any other muscle.
You can do Kegel exercises anytime, anywhere; there are very few places you can't practice this. It is not recommended, however, to do these exercises when you are trying to concentrate on something else, as you may find yourself quite distracted. A great place to do them is on the couch in front of the TV or while stuck at traffic lights.
Don’t overdo it. It is often tempting to throw yourself into something head on, especially when it means better sex. However, as with any other muscle you are working out, you need to give it some time to heal between sessions. This means regular rests and not overdoing it. If you follow the exercise schedule as you see fit, you should soon be great -- listen to your body. It knows what it’s talking about!
Don’t use any other muscle during the exercises. It is sometimes difficult to isolate the PC muscles, especially if they are weak. Be aware of what you are doing, and if you feel like you are contracting any other muscles (mainly abdominals and thighs), then you need to relax and start again. Just remember that it might take a few weeks to build up some strength. Keep at it.
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