To Exercise Your PC Muscle

The P.C. muscle is the support muscle for the genitals in both men and women. There is a definite correlation between good tone in the P.C. muscle and orgasmic intensity and control. A quick way to identify the PC muscle is to urinate, then stop the flow of urine by squeezing your PC muscle, then urinate again. After a few repetitions, most people are able to tighten this muscle without the involvement of urination. This technique requires the control of your PC muscle. You also need to learn to enhance your ability to peak at various arousal levels.

There are different sets of exercises you can do (sometimes refered to as "Kegels"). Select the one that is best suited for you and do it regularly. Tell your partner to do them too; it will have the same beneficial results. Always keep in mind that you should keep your other muscles relaxed (don't use momentum).

Exercise 1:
Quickly clench and release your PC muscle for a 10-second period -- take a 10-second break. Perform three sets, then take a 30-second break.
Clench and unclench for 5 seconds with 5-second breaks in between -- 10 times in a row.
Tighten your PC muscle for 30 seconds and release for 30 seconds -- 3 times in a row.
Repeat the first step and you're done for the day.

Exercise 2:
Tighten your muscle and hold for a count of 5, and release. Repeat 10 times.
Squeeze and release the muscle 10 times quickly. Repeat 3 times.
Tighten and release your PC muscle in long and short intervals for counts of 10. Repeat 3 times.
Squeeze your muscle and hold it for as long as you can. Try to work your way up to 120 seconds (relax, that's only two minutes).

Exercise 3:
Fully squeeze and release your muscle over and over again. Begin with one set of 30, and then slowly work your way up to over 100.
Squeeze as tightly as you possibly can (make sure it's only your PC muscle that you're clenching). Hold it for 20 seconds, then rest for 30 seconds. Repeat 5 times.

Exercise 4:
Simply begin squeezing and releasing your muscle for 2 minutes a day and gradually work your way up to doing it for 20 minutes at least 3 times a day. You should eventually be able to perform at least 200 repetitions per session.

Because the muscle heals quickly, you'll begin noticing that you're waking up with more solid erections. Your sexual abilities and control will increase immensely and if you keep practicing, you'll find that your penis has become stronger and firmer.  Women will also notice improved orgasmic response.

Using PC Muscle to Prolong Orgasm:  Solo Practice

1. Lie down on your back and get comfortable or sit in a chair. Using plenty of lubrication, begin stroking your penis and experiencing your arousal. Your arousal level will vary from level (1) which is barely aroused at to level (10) which is when you orgasm and ejaculate. It is important to become adept at recognizing each level of excitement
2. For example when you reach level (4), use your PC muscle by squeezing it, then concentrate on letting your arousal level drop by two levels. Now resume stimulation and peak at level (6), and then let your arousal level drop again. Take plenty of time. Each peak should take at least 3 minutes. Resume your stroking and peak at level (8). Once again, allow your arousal level to drop off two levels. This time peak at level (9), then slam on your P.C. muscle, breathing deeply as you let your arousal drop down once more.
3. Intensify your stimulation and let your arousal rise to (9.5) which is almost to the point of no return. Now tighten the PC muscle for about 10 seconds, but don’t stop stroking. Open your eyes and focus all of your attention on your genitals. Breathe deeply and regularly as your body begins to go into orgasm. You should be able to feel the semen collecting at the base of your penis. You should also feel the PC muscle begin to spasm, but you should not ejaculate.
4. Take a deep breath, slow down the stimulation and let your arousal dip back down to level (8) or even (7). Once you’ve rested for a moment, intensify your stimulation once more and let your arousal level rise. But, this time you don’t want to get in its way. You don’t want to squeeze your PC muscle. Just let yourself have a full orgasm, complete with ejaculation. And that is a “multiple orgasm.”

The first few times you try an exercise like this, you may experience any number of unusual sensations, such as a partial orgasm or a “skipped” orgasm. These things may not feel very normal but they are and there is no reason to be concerned. Your body is learning something new!

1. This exercise begins with the man lying on his back. Ask your partner to begin a genital caress with hands and/or mouth. Do a series of low-level peaks – from level (1) to (6). Give your partner lots of feedback so she knows when to back off and when to intensify her caresses. Once you have completed these peaks, switch positions.
2. Your partner should now by lying on her back with her legs in the air, slightly bent. You want to be on your knees, with most of your weight being supported by your legs. Do a series of peaks while having intercourse with your partner, start with some slow, comfortable penetration. Taking plenty of time, peak up to level (5), then back off by squeezing your PC muscles. Next peak to level (6), and then back off. Peak to level (7), then back off. Next peak up to level (8), and then back off. Now peak up to level (9), then back off. Now try the same thing with a series of fast, vigorous thrusting. The moment you stop thrusting, your partner must stop moving too.
3. Finally, thrust almost all the way up to your point of no return at level (9.5). But this time, the moment you reach that point, both you and your partner should stop moving.  Squeeze your PC muscle as hard as you can, (remember that the higher your arousal level, the harder you have to squeeze your PC muscle), take deep breaths, open your eyes, focus all your attention on your genitals and try to feel the semen moving from your testicles, to the base of your penis. (Any extra motion right now could cause you to ejaculate before you want to). If you stopped thrusting in time, you will have experienced an orgasm without ejaculation. Congratulations!
4. Now back off and rest a little bit by starting some really slow, easy penetration to maintain your erection. Let your arousal level rise again, but this time, don’t try to stop it. Pass level (8), (9), keep thrusting and go all the way. Let yourself have a full orgasm complete with ejaculation.

Once you master this technique, you can prolong your orgasm for as long as you like and you can control when you have an orgasm and when you ejaculate. This technique takes lots of practice and self control.