Specific exercises designed to strengthen the pelvic muscles.



Specific exercises, that are designed to provide better urinary control, as well as to improve the pelvic muscle tone. Primarily used for women, to aid in pregnancy, it is also being used for men, to aid in prostate treatment.

The exercises are supposed to improve the control over the pelvic muscles, to control their movement on demand, to tighten or loosen.


Designed originally for women about to give birth, it has also been found to be beneficial for sexual satisfaction. The goal was to prepare the pelvic floor, to ease in childbirth by toning, and strengthening the pubococcygeus muscles.

This muscle controls the flow of urine, as well as contracts during orgasm. Used in aiding positioning of the child's head during birth, it is also linked to enhanced sexual performance, and orgasms.


The first step is to identify the proper muscle.

The easiest way is to take a pee, and halfway through to stop the flow of urine, by contracting your inner muscles. Do this several times, in order to insure that you are identifying the correct internal muscle.

A second method of finding the right muscle to exercise, is to insert your finger into your anus (for men) vagina (for women, duh) and then squeeze.

If you can feel the muscle around your finger contract, then you have found the right muscle.

Once you have isolated the right muscle, the exercise itself is rather simple. You simply squeeze it, hold it, then release it, then relax, then repeat it.

At the beginning, try to hold it for about 3 seconds, then release, then relax for five seconds, then repeat to squeeze, again for 3 seconds, release, relax for five seconds, and repeat the whole process again.

Go slow at first, until you feel the muscles being tired, then simply stop. The goal is to also consciously think about how the muscle feels to you, when it is released, after you squeeze it.

You squeeze as hard as you can too.

The whole 'routine' should be taken slowly at first, until where you eventually build up to where you squeeze, hold for about ten seconds, release, then relax for ten seconds, then repeat another ten times. Squeezing hard for ten full seconds, releasing, then relaxing ten more seconds before the next repetition.

Ideally you want to do these sets, routines, 3 to 4 times a day. Remember to start off slow though, by squeezing for less time, then over a few days, experiment in increasing the time of squeezing, as well as the number of repetitions. To start with, go for maybe 4 or 5 reps, then gradually adding more over time.

Practice (Associated Acts): You can also try rapid squeezing, then release, then relax, then again with rapid squeezing, release, hold. Or you can vary it, add some rapid squeezes, then some more lengthier holds of the squeeze.

Once you are comfortable with the concept, with insuring you have isolated the right muscles, include doing the exercises while masturbating.

While you are lubricating your penis, or simply bringing it to a full erection with casual stroking, try to also squeeze your PC Muscle, and hold, then release, then relax. Repeat it as desired, and focus on how the feelings change, as you continue with your masturbation.

You can also employ this exercise while engaging in anal sex. It can be while you are penetrating another, or being penetrated. Use the rapid squeeze or in combination method, to enhance the entire penetration experience.

It can also help prolong the orgasm feeling, or in holding it back, heightening its effect.

Noteworthy: While erect, and you consciously make your penis move up and down, you are actually performing a Kegel Exercise.

In addition to adding better control over ejaculation, regular exercises, can further help to achieve multiple orgasms.

Other meanings

To aid in the control over urinary inconsistence, or leakage. In short, through use of these exercise, a person is able to hold the pee in, while laughing, or being otherwise engaged. Short, better bladder control. (Such leakage is generally a result of a weakened pelvic floor, which these exercises tone, and strengthen.)

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