Once you've found your PC muscle, you can start doing the PC
Exercises anytime, anywhere. You want to squeeze your PC on a daily basis.
These are the PC Exercises:
Perform quick PC CLAMPS. Squeeze and release, over
and over. Start with sets of twenty, then build to 100 or more. Do at
least 250 PC clamps every day, for the rest of your life. Your goal is to
be capable of creating 1,000 clamps a day.
Practice LONG SQUEEZES by holding the PC muscle
clamped tightly for thirty seconds, or as long as you can.
Try doing STAIR STEPS: tighten and loosen in
increments. Tighten for a couple of seconds, loosen for a couple of
seconds. Do it over and over again.
PC FLUTTER: Tighten the PC muscle as slowly as you
possibly can. Once you've finished the slow squeeze (to where you can't
squeeze anymore), let go. At some point it will "flutter," and you'll feel
energy sparkling up your spine. Concentrate on deep, slow breathing while
you do this. This is great for restoring energy when you're running
down!
When you urinate and you want to let those last
squirts shoot out, you use your PC muscle in the other direction. By doing
this you'll feel your anus open and the sensation is different. This is
called the PUSH OUT PC.
Most men can do Kegels anywhere, since they're seldom aroused by
the exercises. Continued over a lifetime, the exercises can help men (and
women) head off urinary incontinence as they get older. That, plus greater
arousal, enhanced orgasms and longer-lasting sex, make these some of the
simplest, most beneficial exercises a man or woman can do.
Psychologists and sex experts have prescribed Kegel exercises to
thousands of male patients, many of whom were troubled by erection
problems. Most who did the exercises reported firmer erections than ever
before. Others reported increased sexual sensation, more intense orgasms,
and the ability to delay ejaculation. And most surprisingly, some of the
men were eventually able to have multiple orgasms! That is, two or more
climaxes during a single act of intercourse BEFORE
ejaculating!