PC Muscle Exercises

The PC or pubcoccygeous muscles are those located in the pelvic floor region of your body. Exercising these muscles involves contraction and release of these muscles repeatedly in order to strength their functioning, and are highly beneficial to men, helping them overcome premature ejaculation, and can also help men increase the duration and intensity of their erections. The more the strength of your pelvic floor muscles, the longer you can hold an erection without feeling the urge to ejaculate, and hence, can last for a longer time in bed. Read to find out more about exercising your PC muscles and its benefits.

pubcoccygeous muscle

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To locate your PC muscles in the pelvic floor region, try stopping the flow of urine midstream. The muscles that you contract when doing so are your PC muscles; these muscles are also responsible for controlling your ejaculation during sex. To strengthen these muscles, try to contract, hold and then release these muscles. Aim to hold the contraction for certain duration of time, increasing this duration each time you practice. While it may not be possible for you to hold the contraction at all initially, or only for just a few seconds, with adequate practice, as these muscles grow stronger, you will be able to contract them and hold this position for more time.

Having a strong PC muscle can allow you to stop your urge to ejaculate when having sex. As your PC muscles get stronger, try contracting them and holding them for about 10 seconds when you feel like you are about to ejaculate. Once you stop feeling the urge for ejaculation, you can release the muscles and continue having sex, your erection intact. Exercises help you develop stronger PC muscles, as well as a harder penis that can stay erect for a longer time. It does this by improving blood flow around the penis, which also helps increase the size of the penis. With exercises, you can even increase the volume of your ejaculation, and experience stronger and more intense orgasms.

To start with, try a quick clench and release action repeated over a set amount of time, e.g. 5 seconds or 10 seconds, with a corresponding break in between sets to relax the muscles. Then, over time, try to increase the number of repetitions as your muscles get stronger and you improve your stamina. As a next step, you can even try to tighten and hold your PC muscles for a certain amount of time, and gradually increase this time as you gain more strength in these muscles. Start with 5 seconds and try to build up to 30 seconds, and even up to 2 minutes.

During the initial few weeks, try to do 50 Kegels every alternate day. Over time, as you feel the PC muscles strengthening, you can work them up to five to ten minutes a day, for about four days every week. You can do these exercises anywhere and at any time of the day, even all through the day should you wish to do so. The more exercises you do, the stronger your muscles get, and the more your stamina becomes.

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