How to exercise the pubococcygeus muscle?

The pubococcygeus muscle is actually called the PC muscle in clinical practice. Exercising the pubococcygeus muscle is actually to stretch it into the vagina and tighten it, and the ultimate goal is to achieve sexual health. The pubococcygeus muscle exercise can be performed not only by women but also by men, and it is especially effective for men suffering from premature ejaculation and impotence. So, how do we exercise the pubococcygeus muscle in our lives? If you want to know, you can read with the editor.

The first method introduced is the training method using resistance. Because exercise cannot be intermittent, you should regularly schedule two sessions of exercise for about 10 minutes each day. Find a time when you are not likely to be disturbed, put away the equipment, and start by contracting the PC muscle for 3 seconds and then relaxing it for 3 seconds. Repeat 10 times as a set. If you can't hold on for 3 seconds at the beginning, you can shorten it. As the woman grows stronger and more confident, gradually increase the contraction time to 10 seconds.

Of course, the relaxation time should also be extended to the same length of time. After doing the array, practice doing quick, short twitch pumps of your PC muscle. Repeatedly contract and relax the muscle as quickly as possible for several minutes. At first it may be difficult to tell whether it is contraction or relaxation, but gradually it will become easier to distinguish. It is advisable to contract 300 times a day to ensure the training effect. The amount of exercise may be too much for beginners, so you should proceed gradually to avoid muscle soreness. In fact, 300 times is not a lot for treatment. Practicing with music can avoid boredom, and increasing the amount of exercise will make the exercise more effective.

The method without equipment is more advantageous because you can do it at any time and in any occasion without being noticed, such as during the day when you are in a meeting, working, attending classes, playing cards, typing, or watching TV at night. It is said that many American women also take advantage of every opportunity to exercise while waiting for the bus. Studies have shown that people who fully enjoy sex always perform regular and frequent PC muscle stimulation exercises during the day.

In fact, the exercise method of the pubococcygeus muscle is very simple, but the final effect of the exercise depends on whether you can persist and whether you exercise according to the method mentioned above by the editor. I believe that if you persist in exercising, after a period of time you will be able to improve your vaginal contraction ability and improve the quality of your couple's sexual life.