What is the PC Muscle?

The PC muscle (pubococcygeal muscle) is actually a group of pelvic muscles which form the basis for your sexual health. These muscles run from the pubic bone in the front of the body to the tailbone in the back. You can feel this muscle at your perenium (the area just behind the testicles) and in front of the anus, close to the prostate gland.

In addition to controlling urination with other pelvic muscles, the PC muscle is what helps bring a man or woman to climax. Strengthening and learning to control the PC muscle is the true secret to better sex and penile health.

The PC muscle consists of three layers. It surrounds the veins returning blood from the penis. The illustration shows the location of the PC muscle. It stretches roughly from the pubis to the anus.

In animals, the muscle also causes the tail to wiggle. In humans, the PC muscle supports surrounding inner organs and prevents them from subsiding. It is roughly 2-3 cm (about 1 inch) from the skin surface. The muscle is mainly controlled by the pudendus nerve regulating sexual activities. It controls the anus and sends and receives signals from the brain.

At the same time there is a nerve connection between the pelvis and the PC muscle. Another branch of this nerve connects the bladder and prostrate to the lower section of the spine in men. If the PC muscle is strong, it is the greatest source of sexual energy and truly a power house. The tightening of the muscle stimulates the prostrate in men and the uterus in women. This releases hormones and endrophines, causing a feeling of elation or ecstasy.

Fortunately, like any other muscle in the body, the PC muscle can be conditioned through proper exercise. If the muscle is not being utilized through regular sexual activity or focused exercise, the muscle will atrophy and will become weaker. If somebody is without a sexual partner for long, it can happen that the PC muscle has to be reactivated. PC muscle training will help in this regard. The muscle will also weaken due to poor posture, where the pelvis is pushed forward in a sitting or standing position, or when walking. It is no cause for alarm and the sexual desire and mental power will return after you have done the PC exercises for a while.

Sexual energy and life energy are interrelated and form the force that shapes our lives. The PC muscle is a most powerful source of energy in our body, participating in the highest act of creation, that humans are capable of. The energy that creates life is also the energy that sustains life. To utilize and develop this energy is a clear choice in a modern system of exercise. Do not forget that this energy comes from our pelvic area, strongly connected with our sexuality, which for most is a forbidden topic. Other cultures and religions feel differently about this. The Indian system of yoga has always regarded sexual energy as a sacred life energy (Kundalini) and once awakened, rises along the spine into the brain. This was discovered and practiced thousands of years ago, and today the system of tantra and kundalini yoga are witnesses to that knowledge.


It is a sad but true fact that 85% of all men cannot have intercourse for longer than 3 minutes before ejaculating, due to an under developed and weak PC muscle. You may not know that your PC muscle can be strengthened to the point that you can use it to prevent yourself from ejaculating. With enough strengthening of the PC muscle and practice, you can better control the occurrence, duration, and strength of your orgasm.

Having a weak PC muscle causes weak erections, weak ejaculations, impotence and premature ejaculation. Therefore, controlling ejaculation is in fact a matter of developing a stronger PC muscle.


There are a few ways in which you can locate your PC muscle:

  1. Suck your thumb and flex the pelvic muscle which makes your erect penis move (without the use of your hands). With your other hand, find the location of the muscle based on your muscle contractions.
  2. Another way to locate the PC muscle is to stop your urine flow midstream while you urinate. The muscle used to stop your urine flow is actually the PC muscle. This method not only teaches you how to find the PC muscle, but is also a great beginner's exercise. Stop and restart your urine stream at least 5 times during every trip to the restroom in order to develop strength.
  3. The next method for locating your PC muscle may not be for everyone but we will mention it anyway. After lubrication, insert your forefinger or middle finger into your rectum and try to contract your PC muscle. You will know that you are doing it properly when your finger feels pressure from the anus contracting. When using this method, always keep your other muscles (thigh, back and abdominal) as relaxed as possible.

Once you are able to locate your PC muscle and understand how to flex it, you can begin performing our exercises throughout your day.


The following exercises are simple, effective and very easy to do. These exercises will allow you to build up your PC muscle strength before tackling our intermediate exercises.


Every time you go to the restroom and begin to urinate, stop your urine stream midway and hold it in for as long as you can. Then release, allowing your urine stream to flow freely once again. Repeat several times (at least five times) during each visit to the restroom.


Quickly clench and unclench your PC muscle for a ten second period, then take a ten second break. Repeat this three times.

Note: Each clench may last only a second or less. Just do as many clenches as you can in a ten second period of time and then stop.

Perform three sets of ten second clenches and then take a thirty second break. Perform three of thirty second intervals each day. If you are unable to do this many clenches, do as many as you can before your muscle tires out. Each day, strive to do more clenches than the day before.

Most beginners are unable to hold a clench for more than one or two seconds and this is a great way to effectively build strength for future exercises which require a longer hold.


In a seated or lying position, attempt to move or lift your penis by flexing your PC muscles. If you are naked, you should see the penis move in some way (most noticeable in semi-erect or fully erect states). However, you do not need to be naked in order to perform this exercise and you do not need to have an erection.

Whether you are sitting at home or at work, you can perform this exercise simply by flexing your PC muscles, which will cause your penis to move (or attempt to move).

Try to hold the flex for as long as you can each time. Repeat this exercise throughout the day, every single day, as often as you like.


Once you have acquired an adequate amount of strength in your PC muscles, you can step up to our Intermediate PC exercises. These exercises are guaranteed to take you to the next level of PC strength and sexual improvement.


Gradually tighten your PC muscles over a count of five. Then hold these muscles tight for a count of five and then slowly release them for a count of five to complete the rep (that is a total of fifteen seconds per repetition).

Begin with 10 repetitionss per day and gradually increase it to as many as fifty repetitions per day.

Once you are capable of doing the fifty repetition routine, you can scale down your workout. While you want to exercise your PC regularly, you can shift to a maintenance plan. Your maintenance program may consist of twenty repetitions, one or two times each day. If at any point sexual enjoyment or your erection strength begins to subside, resume the fifty repetition exercise.

Remember that you can perform these exercises while watching television, going to the bathroom or driving to work, so squeeze them in whenever you get a chance.


This exercise is similar to Intermediate PC exercise I. However, you are focusing on shorter, quicker squeezes. Rather than holding the squeeze for a count of five each time, hold for a count of two (for a total of six seconds per repetition).

Begin with 20 reps per day and gradually increase to as many as 100 reps per day.


Warm up with a set of thirty short squeezes (one to two seconds each) and then tighten as hard and as deeply as you possibly can. When you cannot squeeze any deeper, hold where you are for twenty seconds. Rest for thirty seconds. Repeat five times.

After four to six weeks of daily exercising you should be able to do this squeeze and hold exercise for at least one to two minutes at a time and perhaps longer.

This particular exercise will give you absolute rock hard erections and the control to last as long as you want in bed.

Eventually, work your way up to ten sets of two minute long holds. It may sound like a lot now, but you will be amazed at how quickly you can build up to that level of strength.


This exercise simply involves tightening and relaxing your PC muscle in short steps, or increments.

Begin to tighten your PC muscle, hold, then tighten more, hold, a little more, hold, then tighten all that you possibly can and hold. Hold this for twenty seconds, then relax a little bit, hold, relax a little bit more, hold, relax a little more, hold, then finally release the rest. Do this five times without resting in between reps.


Once you have mastered the intermediate exercises, you may want to give our Advanced PC exercises a try. These exercises will make your PC muscles so strong that the Incredible Hulk will be jealous of you.


Begin to tighten your PC muscle very slowly. Tighten so slowly that it takes three minutes to completely tighten the muscle.

At some point, you will feel that you can no longer tighten your PC, but keep going. Go beyond where you think you can go. Keep tightening until your PC begins to burn.

Hold very tightly at that point, and breathe very slowly and deeply for thirty seconds. At the end of thirty seconds, tighten your PC even more, continually trying to push yourself.

When the burning becomes uncomfortable, release your hold and immediately do twenty PC squeezes. Perform this exercise once daily.


This exercise must be done in private, as it is not as inconspicuous as our other PC exercises.

  • You will need an erection for this exercise; however, a lubricant is not required unless you need it to stroke yourself to an erection.
  • Once you have a full erection, grasp your penis midway up the shaft. Use your whole hand, gripping with all fingers. Flex your PC muscle and hold for approximately two seconds. Apply medium, constant pressure to your penis with your gripping hand. You will feel some resistance, since you are containing the blood in the penis. Your penis will also want to rise, but keep it in one place. You are applying pressure against both functions of the PC muscle - blood movement and erection rigidity.
  • Begin with a set of ten repetitions. This should take approximately 30 seconds to 1 minute, depending on how long you pause between flexes. Do as many sets of ten as you can until you can no longer flex against resistance.
  • Gradually work your way up to more and more repetitions. If you feel like you are ready for a new challenge, you may want to apply more pressure downwards, not squeezing harder, but pushing down against your PC muscle. The advanced PC exercise should not take more than three to five minutes total. Perform once daily. You can alternate this daily exercise with the PC Burn if you like, or perform both exercises each day.
Butt PC Muscle