PC Exercises
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!

Continue to the next section – Massage
& Warm-down