PC Muscle Exercises - How To Do Kegels For Men


What is a PC muscle, and what are Kegels?

Your PC, or pubococcygeus muscle, is a hammock-shaped muscle in your pelvic area. It runs horizontally from front to back and in daily life you rarely put it to any major use. It does come into play however when you have an orgasm. This is why so many people want to exercise their PC muscle with what is known as Kegel exercises. Stronger ‘orgasm muscles’ can provide you with more intense orgasms….something not too many people would complain about.

Why are they called Kegel exercises?

A leading gynecologist in the early 1900’s named Dr. Arnold Kegel created a set of exercises for women to do after pregnancy. Both men and women have PC muscles, but Dr Kegel figured out that when women exercise their’s after childbirth that they can re-tighten their body and eliminate many of the problems associated with loose muscles post-pregnancy. What women found was that after performing Kegels they were experiencing better orgasms than ever before.

What are the benefits of making my PC muscle stronger?

For men, the benefits span across a few different areas. First, sexually the benefits are obvious. Better orgasms that are stronger and last longer are the most obvious benefits. A strong pubococcygeus muscle also propels your semen farther, so you’ll probably be impressed with the increased distance you can release your semen – for some guys this is more important than for others. Another extremely important benefit of doing Kegels is the fact that you’ll gain complete control of premature ejaculation. Because the PC muscle is a big part of your orgasm, having control of it means you control when you want to let go. Finally, a non-sexual benefit for men is urinary tract health. A strong PC muscle will enable older men to have better control of their urination schedule. Urination problems sneak up on men as age becomes a factor, and the ability to control your urination schedule better is a huge benefit of having a strong PC muscle.

How do I find my pubococcygeus muscle?

The best way to locate your PC muscle is to stop your urine mid-flow. The muscles you just flexed are what you’re looking for. It takes practice to find them (except when you’re urinating), but it only takes a while to get the hang of it.

So I’ve located my PC muscle, now how do I exercise it?

There are a few methods for exercising your pubococcygeus muscle with Kegels. We’ll list a few:

  • The PC Flutter – Contract (flex) and relax your PC muscle as fast as you possibly can for as long as you can.
  • Flex and Hold – Exactly what the name implies, flex your PC muscle as strong as you can and hold it for as long as possible. You can work your way up to 8-10 minutes with some practice, but don’t expect to make it past 30 seconds when you first start out.
  • Flex, Hold, Release…Repeat – This might sound like the PC Flutter but it’s different. In the PC Flutter you go as fast as possible. This one makes you flex and hold for 5-10 seconds and then release for 3-5 seconds. Repeat as many times as possible for as long as you can.

These exercises give you an idea of how to exercise your PC muscle with a few different Kegel exercises for men. As with all workout routines you need to start small and work your way up. When first starting out, expect to tire your pubococcygeus out after only a couple minutes, but in a month or so you can expect to go for 5-10 minutes altogether.

The benefits are worth the effort in the case of Kegels. Better orgasms that you’ve never even imagined will make you happy that you’ve spent the time committing to a daily Kegel routine.


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