Chances are, you’re not able to have sex for more than 3 or 4 minutes before losing control and ejaculating. Before you write in, protesting that you’re a stud and can go 30 minutes without breathing hard, you should know that you’re not alone. In fact, according to the latest set of data, over 85% of men can’t maintain ejaculatory control for more than 3 minutes.
The reason? An underdeveloped PC muscle.
The good news is that you can do something about it. By performing a series of exercises (which we’ll describe for you below), you can strengthen your PC muscle. And once you make it stronger, you’ll enjoy harder, longer-lasting erections, stronger ejaculations and overall ejaculatory control for better sex.
First things first. What exactly is the PC muscle?
PC stands for “pubococcygeal muscle.” It refers to a collection of muscles in your pelvic area. They start from the pubic bone and extend towards the back of your body, ending at the tailbone. It’s located directly between the testicles and anus and is the foundation of your overall sexual health.
Besides contributing to sexual performance, your PC muscle (with the help of other muscles) also provides urinary control. But, for our purposes here, it’s primary function is to control ejaculation. While women have grown used to controlling their PC muscles to reach orgasm, most men have not achieved any level of control. Even though penis size, thrusting technique and other sexual secrets are important, learning how to maintain control of your PC muscle is what truly leads to more satisfying sex (for you and your partner).
It’s important for you to know where your PC muscle is on your body. That way, you’ll be able to focus on establishing control through the exercises we’ve created for you below. Do the following to find your PC muscle…
1 – This sounds odd, but it works. Stick your thumb in your mouth and suck (like a baby would). You’ll notice that a muscle in your pelvic area is flexing. This is the same muscle that causes your penis to move when you have an erection. While sucking your thumb, use your other hand to find the PC muscle based on the contractions you feel.
2 – The next time you’re urinating, stop the flow of urine in midstream. You’ll feel a particular muscle contracting to stop the flow. That’s your PC muscle. Use your free hand to locate that muscle. In the next section, we’ll actually use this technique for one of the exercises.
3 – This last method of locating your PC muscle is not for the squeamish. But, if you’re adventurous, do the following. Use a latex glove and apply a water-based lubrication on the fingers. Next, gently insert your index and middle fingers into your anus. You’ll notice your PC muscle contracting as your fingers enter. It’s important that you try to relax the surrounding muscles while you do this.
Now that you’ve found your PC muscle, you’ll know where to focus your attention during our suggested exercises. So, let’s get started.
Everyone starts at the beginning. Runners, boxers, swimmers… everyone. If you’ve never performed exercises to build the strength of your PC muscle, start with these 3 beginner exercises and progress through them slowly. Before you know it, you’ll be ready to take on the intermediate workout.
|Level 1 PC Exercise Routine|
The Flow Of Urine – When you’re urinating, contract
your PC muscle and stop the flow of urine in midstream. Maintain
control for as long as possible. Relax your muscle and continue
urinating. Then, do it again. Then, release. Every time you
visit the restroom to urinate, perform this exercise 5 to
are unable to flex and maintain the contraction of their PC
muscle for more than a couple of seconds. This exercise will
change that. Here’s how it works…
In 10 seconds, flex your PC muscle and release it several times. There’s no need to hold the contraction. Just flex and release quickly over a 10-second period. Then, rest for 10 seconds.
Do that 2 more times.
for 30 seconds. After your 30-second break, perform
that entire process again before taking another 30-second
break. Each day, perform the above 3 times.
You may find that you’re unable to keep flexing your PC muscle for the entire exercise. That just means your PC muscle needs more exercise. Do the flex and release method as long as you’re able. Every day, attempt a few more. Eventually, you’ll be able to perform this exercise easily and you’ll be ready for the intermediate level.
Flex And Lift – This exercise can (and should) be
done anywhere. You already know that flexing your PC muscle
causes your penis to move. It’s more obvious when you have
a full erection, but your penis moves when flaccid, too (if
Whether you’re at the office, relaxing at home on the couch or laying in bed, flex your PC muscle and attempt to move your penis. Hold that muscle contraction for as long as possible before you release it. This is a convenient exercise because you can literally do it wherever you are (including while sitting in traffic).
After you’ve spent time performing the Level 1 exercises, you’re ready to move on to the intermediate stage. The 4 exercises below continue to build your PC muscle. But, you should begin to see noticeable results while having sex.
Let’s dive in…
|Level 2 PC Exercise Routine|
Play - The focus for this exercise is flexing the
PC muscle and holding the contraction.
Slowly flex the PC muscle. Spread the flex over 5 seconds. Now, hold the contraction for another 5 seconds. Last, slowly release the contraction over 5 seconds.
The entire rep should only last 15 seconds.
Ultimately, you want to build your stamina so you can do 50 reps each day. But, don’t start with 50 reps. You’ll put yourself into a coma. Start with 10. After 2 days, perform 12 reps. Continue increasing the number of reps every couple of days until you reach 50 reps.
After you’re able to do 50 reps consistently each day, do a few less reps each day. Eventually, you can do 30 reps each day simply to maintain the PC muscle. But, if you ever feel as if the strength of the muscle is declining, raise the number of daily reps back to 50.
Squeeze – The Short Squeeze works in nearly the exact
way as the PC Squeeze Play (Exercise #1). The only difference
is that instead of using 5 seconds as the count, use 2. So,
rather than reps lasting 15 seconds, they’re only going to
last 6 seconds.
Start with 20 reps a day. Then, like the PC Squeeze Play, increase the number of daily reps every couple of days. You want to build up to doing 100 reps each day.
Measured Squeeze – This is where you really begin
to see noticeable results. Here’s how this exercise works…
Do 30 quick Short Squeezes (Exercise #2 above). You’re just warming up for the main event. Now, flex your PC muscle as tightly as you can (and then just a little more). Hold that contraction for 20 seconds. Now, release it and rest for 30 seconds.
Repeat that 4 more times. Over 6 weeks, you’ll want to build up to 10 reps.
If you do this exercise every day for 6 weeks, you’ll probably be able to hold the contraction for up to 2 minutes. Take a moment to notice how far you’ll have come. Being able to hold the PC muscle flexed for 2 minutes will give you a harder erection and allow you to last longer while having sex.
Step Training – When compared to the Long, Measured
Squeeze (Exercise #3 above), this one is easy. You’re going
to flex your PC muscle in steps.
Flex your PC muscle about 25% and hold the contraction. Now, flex it up to 50% and hold that contraction. Move the flex to 75% and hold it. Finally, flex your PC muscle as far and deep as you can. Hold it for 20 seconds.
Now, release the flex in the same steps (75%, 50%, 25%, full release).
Repeat that process 4 more times with no resting in between. Do 5 reps like this each day.
Here we are. The advanced exercises. By now, your partner is telling friends how amazing you are in bed. Your ejaculatory control is great and you can last as long as you want in the sack.
Let’s take it to the next level…
|Level 3 PC Exercise Routine|
Burn - Start flexing your PC muscle little by little.
You need to go slowly. You’re going to go from ground zero
to fully-flexed over a period of 3 minutes. At the 2 minute
mark (or sooner), you’ll probably feel that your PC muscle
is already totally flexed.
It’s not. Your mind is playing a trick on you. Keep flexing.
After 3 minutes, your PC muscle is going to feel as if it’s on fire. It’s a burning sensation. Every part of you wants to release it. Don’t. Hold that contraction for 30 seconds. Feel the burn. Hold it.
After 30 seconds have passed, you’re going to flex your PC muscle even more. You can do it even if you think you can’t.
When your body is screaming to ease up, release your PC muscle and do 20 quick PC squeezes (see Level 2 Exercise #1).
You’re going to go through this process once per day. Have a towel ready to wipe the sweat from your brow. You’re going to need it.
The Pressure – Most of the exercises above can be
done anywhere. Nobody will notice. But, this last exercise
is different. You need privacy. You’ll see why in a moment…
Step 1 – Massage your penis until you’ve achieved a full erection. Use lubrication, if necessary.
Step 2 – Use your entire right hand and wrap your fingers around the shaft of your penis. Maintain a firm grip. While gripping, flex your PC muscle and hold the contraction for 2 seconds. By gripping your penis shaft while flexing and holding the contraction, you’re trapping blood in your penis. Don’t let your penis move when you flex.
You’re exerting tension against the PC muscle’s natural tendencies. By doing this, you’re forcing the muscle to build strength in order to push blood into your penis and maintain the erection.
Step 3 – Start with 10 reps (Step 2 represents 1 rep). 10 reps should take a total of 60 seconds. Do as many sets of 10 reps as you can. The first set will be easy. Keep going until you can go no further. Remember, your mind plays tricks on you. Even when you think you can’t continue, you can.
Step 4 – Eventually, you want to build up to as many repetitions as possible. Also, while continuing to perform more and more reps each day, try to exert more pressure against your PC muscle by pushing down slightly on your penis with your gripping hand (no need to grip more tightly). Do this exercise once each day.
If you’ve gotten this far, congratulations. Only a small fraction of men can actually do these exercises. But, if you’re performing the Level 2 (Intermediate) and Level 3 (Advanced) exercises simultaneously, very few men will be able to match your sexual prowess.
Your erections will be harder. The volume you ejaculate will
be higher. And the time you can last while having sex will leave
your partner gasping for breath.