Goal: the goal of this exercise is to isolate the pubbococcygeus, or "pc muscle" and help improve both orgasm control and intensity of sexual enjoyment. This is commonly known as the Kegel exercise, but has been slightly altered due to some suggestions that can be found in some of the most recent sexual literature (ThirdAge, 2000).
The pubbococcygeus is located close to the anal sphincter and the prostate gland. The easiest external point of reference is between the scrotum and the anus, which you can feel when you flex the pc muscle. PC exercises can help strengthen the muscles of the pelvic floor and sphincter muscles.
It has come to our attention that many bodybuilding manuals actually suggest that you suck your thumb while trying to locate the pc muscle. To locate the pc muscle easily you can suck your thumb and flex the muscle that makes your erect penis bounce.
The pc muscle is what controls movement of erections, insofar that when a man has an erection the muscle he uses to make it "jump" (or when it jumps involuntarily) is the pc muscle. Also when urinating, if a man stops the flow by flexing a muscle, it is again the pubbococcygeus.
In women, an orgasm is the result of an involuntary contraction [of the pc muscle] brought about by the parasympathetic nervous system located at emotion central in the hypothalamus. PC exercises will and do lead to more intense orgasms in both men and women.
The most simple pc exercise is the one that we will use to begin with, since complexity is not necessary when it comes to working muscles in the body. Think of it as you do a normal weight workout, muscle does not come instantaneously, it is a question of using the muscles repeatedly, so that they gain strength over time. Thus it is with the pc muscle.
The exercise:
Gradually tighten the muscles you normally use to hold in your urine and bowel movements over a count of five. Hold these muscles tight for a count of five and then relax them over a count of five to complete the cycle. Begin with ten cycles per session and gradually increase to 50 cycles per session. A total of two to three sessions per day is recommended.
The pc exercise can be done anywhere, since it only requires enough focus to flex unseen muscles. Sitting in the car, or waiting in line, etc are all times where pc exercises become possible. It is suggested that the user increase the increments of the sessions weekly. Example: John is starting the pc exercise, with 10 cycles per session. After 7 days at 10 cycles he starts doing 20 cycles per session, and so forth until he reaches 50 cycles.
After one has reached the 50-cycle mark, it is important to establish a regular routine, though it need not be as strenuous. Constant exercise of the pc muscle is essential for continued benefits, and greater sexual enjoyment. If at any point sexual enjoyment and strength of erections begins to subside, exercises must again be resumed with renewed vigor. A personal routine of anywhere from 10 to 50 cycles per session, with 3-5 sessions per day, is reasonable after the 50-cycle mark has been reached and maintained for a full week.
