Your PC Muscle & You
The pubococcygeus muscle (PC for short) is the sling of muscles supporting your genitals. Both women and men have a PC muscle, and both can benefit sexually from exercising it.
To find your PC muscle, practice stopping a stream of urine in mid-flow. The muscle you tighten to do this is the PC muscle. Kegel exercises (named after the gynecologist who first popularized PC exercises) involve rhythmically contracting and relaxing the muscle.
A healthy PC muscle prevents urinary incontinence. However, increased bladder control is certainly not the only benefit resulting from Kegel exercises. Exercising will increase blood flow to the genitals, and improved muscle tone will enhance your sensitivity to vaginal and anal stimulation. Many people report easier and stronger orgasms when their PC muscle is in tone. That’s plenty of reason to exercise!
So let’s begin…
PC Muscle Exercises for Women
- Contracting pubococcygeus muscle and holding for three seconds.
- Contracting pubococcygeus muscle rapidly (flickin).
- Breathing deeply, sucking air in and tightening the pubococcygeus muscle as air is inhaled.
- Bear down as if giving birth to a baby or if having a bowel movement.
All exercises should be done at various intervals throughout the day so the muscles will not become fatigued or tender. If soreness develops, cut down on the number and work up to the prescribed number. If you do the exercises at times you consistently do things, this will act as a reminder; i.e., driving car, washing dishes, talking on the phone, changing diapers, etc. Try and do a few exercises before getting up in the morning so all the weight of the internal organs is not on the muscle.
An easy way to be certain you are using the correct muscles is to sit on the toilet with knees as far apart as possible, and start and stop the flow of urine. Do not be upset if you have difficulty stopping the flow – that may take while. Don’t expect results immediately. Regular exercises over a period of several months is often necessary before appreciable progress is noted. Once good muscle tone is established, maintenance exercises should be continued throughout your life where 10-25 contractions and flicks a day should be sufficient.