Beginner PC Exercises

Now that you are able to locate your PC muscle and understand how to flex it, you can begin performing some PC Exercises throughout the day. Here are some basic, straightforward exercises that will strengthen your PC muscle.

Beginner I: Holding Urine

Whenever a restroom trip is needed, begin to urinate, stop midway and hold for as long as possible, then release. Repeat this exercise at least 4-5 times throughout the course of the day.

Beginner II: Fast Clenches

Quickly clench and unclench your PC muscle for 10 second periods - waiting another 10 second between tries. Repeat this at least 3 times. If you are unable to tighten the muscle for a whole 10 seconds, try doing as many as you can. Perform three sets of 10 second clenches, and then take a 30 second break. Perform 3 thirty second intervals every day. If you are unable to do this many clenches, do as many as you can before your muscle tires out. Strive to do more clenches than the day before.

Beginner III: Penis Lifts

Try moving your penis by flexing your PC muscles in a seated position. If you are naked, you should see some movement, although it is not necessary to be naked or have an erection in order to perform this exercise. Try to hold the flex for as long as you can each time. Repeat this exercise throughout the day, whether you're sitting at home or at work. Think of it as pushups for your penis.