How do you exercise the PC muscles? | Learn: Your Fitness Business Resource

How do you exercise the PC muscles?

Tyler Spraul is the director of UX and the head trainer for He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life. He has been featured in Shape, Healthline, HuffPost, Women's...

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UPDATED: Aug 25, 2020

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  • The simple answer to getting the PC or pubococcygeus muscles a good workout is with Kegel exercises.
  • A Kegel exercise is a contraction of the PC muscles
  • Perform a set of ten three times a day.

The simple answer to getting the PC or pubococcygeus muscles a good workout is with Kegel exercises.

Kegel exercises are focused on strengthening the PC muscles exclusively.

Since these muscles are one of those rare muscle groupings that don’t necessarily benefit from cardio or weight training exercises, the targeted Kegel exercises are one of the only known ways to strengthen your PC muscles.

In the past, Kegel exercises were known primarily as a way for women to strengthen their PC muscles before and after childbirth. However, over the past few years, Kegel exercises have been proven beneficial for men as well.

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How Does Exercising the PC Muscles Help Women?

For years, Kegel exercises were strictly “for” women. From practical issues having to do with childbirth, aging and sex, Kegel exercise that resulted in stronger PC muscles were some of the most widely known and widely practiced exercises.

From a child birthing standpoint, stronger PC muscles can mean that your pushing ability is stronger.

In addition, stronger PC muscles have proven to help women recover faster after having a baby in terms of the tightening of the vaginal wall and bladder control.

As women age, some develop problems with being able to hold in urine.

By following a routine of doing Kegel exercises, you can have a better ability to prevent accidents like this from occurring.

Lastly, strong PC muscles have great promise for women who have been unable to reach orgasm during sex.

Not only can Kegel exercises help in this area, but also women who have strong PC muscles often report having sex that is more pleasurable.

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How Does Exercising the PC Muscles Help Men?

The truth is, regardless of conventional wisdom, that strong PC muscles have numerous benefits for men as well. From reproductive health to urinary problems, stronger PC muscles simply benefit them far more than most men imagine.

From a medical standpoint, the benefits of having strong PC muscles are pretty straightforward. Since the PC muscles control the flow of urine, a stronger PC muscle can often help improve conditions of urinary incontinence.

PC muscles are also responsible for the flow of semen as well as a man’s erection. Therefore, by exercising the PC muscles with Kegel exercises, a man can have stronger and more satisfying orgasms as well as improving his erection to be stronger and last longer.

How Do You Perform Exercises to Strengthen Your PC Muscles?

While a strong and regimented workout program will do your body a world of good, it may not be able to hit all of the muscles you might want to exercise. Such is the case with the PC muscles. That is why there are targeted Kegel exercises that can shape up this often forgotten muscle group. In addition, the exercises are actually very simple to perform.

Basically, a Kegel exercise is a contraction of the PC muscles. Imagine stopping and starting the flow of urine. It is really as simple as that. Some exercises call for quick contractions repeated several times. Some exercises call for a tightening of the muscles and holding that for a matter of a few seconds and then releasing. Regardless of which exercise you subscribe to, you will likely notice some significant results.

The other great thing about doing Kegel exercises is that you can do them just about anywhere. Unlike other exercises, you will not need to purchase any special equipment or accessories. You can do them sitting down or standing up, in line at the grocery store or sitting at your desk at work.

While you can do Kegel exercise any time of the day or night, like any other muscle, you can overwork them as well. That is why it is best to choose the right Kegel exercise for you and perform a set of ten three times a day. This will help you to properly develop your PC muscles without the fear of overworking the muscle and causing you any undue pain or discomfort.

Lastly, the question most people have is how long they will have to wait until they notice results. For men and women who have never focused on targeting these muscles, it will normally take three to six weeks to notice any real change. However, while this is the normal amount of time, it is not uncommon for people to see significant changes even earlier.

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