Basics of Pubococcygeus Training

Before we get to the advanced training, let's first make sure that the basics of the exercise itself are understood. Commonly referred to as a PC Flex or Kegel exercise, this technique involves the clenching and relaxing of the muscle located between the anus and scrotum. Simply put, this is the muscle that allows you to control the flow of urine and bounce your penis up and down while erect. To view a demonstration of this exercise performed while seated, check out our PC Flex Video.

Advanced Training Technique

Now that we have a basic understanding of the exercise, let's look at what materials we'll need for the advanced training. To get started you'll need two items:

• A ping pong ball
• Fishing line or string

Apparatus Setup

First you'll need to attach the ping pong ball to the string; simple tape should suffice or you can put a small hole in the top of the ball and anchor it to the string with some sort of eye-hook. You really just want to make sure that the ball and string are attached firmly since there will be some physical contact involved and you don't want it coming apart.

Next, suspend the entire configuration from some point overhead. For example, I usually hang it from my chin-up bar. You'll want to make sure that the length of the string brings the ball down to approximately where your fully erect penis extends upwards when the pubococcygeus muscle is contracted.

Once you have it suspended, stand beneath the training apparatus with your feet approximately shoulders distance apart. If you haven't already, bring yourself to full erection and squeeze your PC muscle so that the tip of your penis gently touches the bottom of the ball. You may need to adjust the string a few times to get it into the proper position.

Variation One – Strength Exercise

For this exercise we want to perform 5 sets of 10 repetitions each. Starting with your penis in a relaxed erect state, squeeze the PC muscle so that your penis rises and gently touches the bottom of the ping pong ball. Hold this position for about 3 seconds and then relax – this is considered one rep. Repeat this drill 10 times to equal 1 set. Take a few moments to relax between sets. If you find that you are losing your erection at any time during this exercise, simply re-stimulate yourself to an erect state.

It's perfectly fine if you aren't able to achieve all the sets and repetitions at first. It takes a little time to build up the strength of the pubococcygeus muscle if you've never trained it before. If you do this exercise regularly (every other day is fine), you'll soon find that you can do more repetitions and can hold the clenched position for longer periods of time. This is the natural progression of this training technique.

In addition to increasing the number of reps and sets you perform, you'll also want to gradually adjust the length of the string as you gain more strength and find you can elevate your penis to a greater height. You'll recognize the muscle is getting stronger when the ball starts to roll off of the head of your penis. Simply shorten the string so that you are back to a position where you are only slightly contacting it.

Variation Two – Control Exercise

This exercise variation is meant to increase the control you have over the entire range of your erection. For this training technique, suspend the ball so that it gently rises about half an inch when you fully contract your erection. Instead of completely relaxing the penis between repetitions, you want to only slightly release the muscle before contracting it again so that the ball bobs up and down 5 times. After the fifth repetition, relax your penis to complete one set. Perform this exercise for a total of 10 sets.

After you've mastered this technique, try a slight modification by bobbing the ball up and down 4 times and then releasing and contracting forcefully on the 5th rep. This last powerful contraction should impact the ball forcing it to project upwards. Steady the ball and repeat this process for as many times as possible. With regular practice you will eventually be able to propel the ball several inches or even feet into the air!

General Training Guidelines

As with all penis exercises, the key is starting off slowly and gradually building up your sets and repetitions over time. Do not become discouraged if you don't see progress immediately. If you are patient and give it time, you'll soon find that both your strength and control will increase which ultimately translates to greater sexual ability. Not only will this allow you to last longer during intercourse, you'll also have the hardest and most powerful erections of your life!

To learn more about specially designed exercises to increase the strength and size of your penis, visit our section on penis enlargement exercises. There you'll find information on some basic techniques as well as links to some of the most effective and inexpensive programs available today.

© Penis Resources Blog, 2009. | Permalink | 3 comments | Add to del.icio.us
Post tags: increase erection control, Kegel exercise, PC flex, PC muscle training, penis exercise, pubococcygeus muscle

The Warm-Up:

"Instead of the warm cloth to warm the penis before the exercises, can I just masturbate for 5 or 10 minutes (without ejaculating)? This gets my penis in a semi-rigid state and my penis becomes very warm from the blood flow during masturbation."

Mildly stimulating yourself before performing the exercises does help to get the blood flowing within the penis. The purpose of the warm cloth however is to make sure the surface temperature of the penis is elevated – this relaxes the tissues and enables the exercises to work more effectively. If you are just beginning on a routine then it is very important to implement the warm cloth.

The Long Stretch:

"While rubbing the penis head will restore blood flow to it, should I, also rub the penis shaft up and down its full length to restore blood to it. I understand the object is still to keep the penis limp and not erect."

Correct, the penis should remain in a limp or "flaccid" state while performing this technique. While there are various other exercises that specify rubbing the shaft itself, this particular variation only requires the massaging of the penis head itself.

The Jelq:

"This suggests that I milk my penis about 20 times per session. My question: my memory seems that several programs suggest that I milk my penis appro. 100 times per session… one session per day. Since there is a large difference between 20 and 100 times per day, which do you suggest or… should I increase the number of milking exercises from 20 per day to "x" per day after a certain time period."

As with any type of exercise program, it is necessary to start off slowly. After your body becomes accustomed to the new stimuli then you gradually increase the number of repetitions. Keep in mind, the beginner program described on our web site is meant to give men who are new to natural penis exercises a general idea of how such routines are performed. It is by no means a substitute for a full-fledged professional workout.

The Horizontal Movement:

"Are 10 repetitions the max number… or should I increase the number after a certain number of days/weeks? If I follow this, the idea is to move the blood that is trapped in the penis up and down the shaft including what is in the penis head. Are 10 cycles the limit or would I increase the number of cycles after a certain amount of days have passed?"

Again, it is advisable to start off with the minimum number of suggested repetitions and gradually increase this number as your body becomes more accustomed to the exercise. It is more important to be consistent in your training then it is to do a large number of reps. Consistency of routine is the key.

The PC Flex:

"After these exercises, should I repeat the Warm up cloth routine? If so, would slow masturbation (without ejaculation) for about 5 or 10 minutes get the same results. Also, after doing these exercises, how long should I wait before I ejaculate?"

When you first start on a program and have little experience with the techniques, it is important to follow both the warm-up and warm-down instructions. So yes, repeat the warm cloth routine after you have finished your workout. While there is no exact time limit to when you can allow yourself to ejaculate after performing a workout, it is advisable to allow at least an hour. Some recommend waiting longer and others recommend less time – in my experience, 1 hour is sufficient.

I hope these answers help. As you are probably already aware, natural penis enlargement is a complex and unique discipline that requires both understanding of the techniques implemented as well as a good amount of persistence and patience. The phrase "nothing good ever comes easy" is definitely applicable.

Our goal has always been to educate men as to the effectiveness of the various systems available. It is unfortunately beyond our means to provide 24/7 support to those who are actually engaged in and dedicated to the practice itself. For this reason, we try to review as many legitimate programs as possible and direct those men interested in pursuing the lifestyle to the appropriate provider. These experts are dedicated to providing the necessary support and guidance that is required for success. You can learn more about our top recommendations here:

Top Recommended Programs

© Penis Resources Blog, 2008. | Permalink | 2 comments | Add to del.icio.us
Post tags: beginner penis exercise, jelq, long stretch, natural penis exercises, PC flex, penis enlargement, penis warm-up

Since ejaculatory control is not innate in men but rather learned through practice and repetition, the fact is that most men will experience premature ejaculation at least once in their lifetime. A consistent recurrence of this condition, however, is not something to be dismissed lightly given the serious effect it can have on male confidence and emotional well being. Men who have experienced premature ejaculation in the past often look towards new sexual activities with apprehension and dread. This can lead to an endless cycle of depression, humiliation and despair.

The roots of premature ejaculation lie in both the physical and the psychological condition. Studies have shown that 90 percent or more of men who suffer from this condition have inherited it from parents or grandparents with a history of the dysfunction. On the physical level, this is a condition associated with a faster than normal neurological response in the pelvic muscles. Psychologically speaking, premature ejaculation is often the result of stress, depression, unrealistic expectations, or simply a general lack of confidence.

Two of the main causes of premature ejaculation are inexperience in sexual relations and a weakened pubococcygeus (PC) muscle. While a lack of experience can be addressed by simply having more sex, training of the PC muscle involves some knowledge and a little work. Fortunately this muscle, which acts as the floor to the entire pelvic area of the body and supports the weight of the organs, can be trained and controlled just like any other muscle in the body.

Exercising the PC muscle is a way of gaining control over ejaculation and is an excellent way to treat and even prevent premature ejaculation. Some penis exercises such as Kegels (also called PC Flexes) are designed to specifically train this muscle and teach ejaculation control. More advanced and effective exercises can be learned from a professional penis exercise program such as the one offered by PenisHealth™ – see "Premature ejaculation – Penis exercises to prolong your sexual performance."

While premature ejaculation is a serious condition that many men experience, it is something that can be corrected. All you need is a little confidence in yourself and some practical knowledge to make this unfortunate condition a thing of the past.

© Penis Resources Blog, 2007. | Permalink | 2 comments | Add to del.icio.us
Post tags: ejaculatory control, kegels, PC flex, PC muscle, penis exercises, premature climax, premature ejaculation, pubococcygeus, Sexual Dysfunction

This technique specifically targets the PC muscle and is designed to help improve overall sexual performance. An untrained PC muscle can lead to soft erections, weak ejaculations and possible impotence and premature ejaculation. Properly exercising the PC muscle will help to increase blood flow in the penis, create stronger erections, enhance stamina and improve overall prostate health and urinary flow. Gaining control over this muscle is also fundamental to a man's ability to achieve multiple orgasms.

The PC Flex

Prior to doing PC Flexes, performing a proper warm up such as the Warm Up Cloth is recommended. This exercise can also be done at the beginning of a workout, directly after the warm up, as it helps to promote blood flow.

This technique should be performed in the sitting position with the back held straight. To begin, obtain a full erection, using manual stimulation if necessary. Tense the PC muscle so that the penis rises. Hold this position for approximately 3 to 5 seconds and then relax it. This is considered one repetition. The number of times to repeat this motion will depend on the strength of your PC muscle. A good starting goal for beginners would be to perform at least 20 repetitions.

If you're new to this exercise, you may find that your erection diminishes as the workout progresses. This is perfectly normal. If you fall below 50% of full erection strength, simply re-stimulate your penis until you have regained a fully erect state.

The great thing about this exercise is that you can do it anywhere, including sitting at your desk or even while driving your car. With continued practice you will find that you are able to do many more repetitions. Performing 100-400 reps of these a day will give you an extremely strong PC muscle. Remember to start slowly and gradually build up the number of reps you perform.

This technique is just one example in a series of penis exercises that are designed to promote health. There are many more methods available for curvature correction, testicle enhancement and improving overall penis tone and appearance. Some of the more advanced programs are reviewed on the Penis Exercise Program Comparisons page.

© Penis Resources Blog, 2007. | Permalink | 14 comments | Add to del.icio.us
Post tags: create stronger erections, ejaculatory control, multiple orgasms, PC flex, PC muscle, penis exercise, penis exercises, pubococcygeus muscle

The majority of premature ejaculation sufferers are young men who usually have less control over their bodies and less experience with sexual encounters. While nearly every man has at times found himself unable to control his ejaculation, it is most likely to happen during his first sexual encounter where his lack of experience makes it almost impossible to hold back. For a great many men however, premature ejaculation can be very severe and will not go away on its own but persists well into adulthood. This problem tends to not only affect the physical condition but has psychological repercussions as well, often creating low self esteem issues and triggering depression.

Although one root cause of premature ejaculation is clearly a lack of experience, other contributing factors include a weak PC muscle and a faster than usual neurological response in the pelvic muscles. All of these causes can be remedied however. Inexperience can be cured with, well more sex! The muscles located in the pelvic area can also be trained to stop acting on their own just like any other muscle in the body can be trained. The PC muscle (pubococcygeus muscle) is the floor to the entire pelvic region and provides the bottom support for all the organs. It is also responsible for controlling ejaculation. By performing specific exercises (called PC Flexes), this muscle can be trained and strengthened to help men achieve control over their orgasms.

When full control over this muscle is achieved, premature ejaculation is no longer a problem. Many penis exercises such as Kegels and Flexes focus on ejaculation control at beginner, intermediate and advanced levels. A good natural enlargement program like PenisHealth contains many such exercises for just this purpose. The key to ending premature ejaculation is really to have confidence in yourself and in your strength to overcome it.

© Penis Resources Blog, 2006. | Permalink | No comment | Add to del.icio.us
Post tags: controlling ejaculation, ejaculation control, kegels, PC flex, PC muscle, premature ejaculation, sexual problems

Probably the most single important piece of advice for the person just starting out is to have patience. Patience isn't always easy to come by but in penis enlargement there are no overnight miracle solutions. It's often hard to stay motivated when the days go by and you seemingly have nothing to show for your efforts. Persistence does pay off however, and those who remain dedicated to their goal will find that the results will come. The tissues of the penis need time to adapt, heal and grow and this process takes time. Much like enlarging any other part of your body, most men will go through cycles of growth spurts and plateaus.

Any man who's practiced penis enlargement will find that they hit plateaus every now and again. If you're using an exercise enlargement routine then modifying your workout will usually help to restart the growth process. If one particular exercise doesn't seem to bring gains anymore just replace it with another exercise. Penis enlargement routines are adaptable and every user should feel free to experiment and find the combination of exercises that works best for himself.

A common mistake many beginners make is to over-train when first starting out. While you might be tempted to perform multiple sessions per day in hopes of speeding up the enlargement process, this really is not beneficial since you will only exhaust the tissues of the penis. The intensity and regularity of your workouts are far more important than the amount of time you spend doing them. Just like the time muscles need to rest after a gym workout, the penis tissues also need time to recover and grow.

As far as individual techniques go, many men question whether it is better to do more repetitions or simply do longer stretches. This honestly depends on the individual and there is no general rule that applies to everyone. You should experiment with both techniques and see which works best for you. If performing more repetitions shows better results than stick with that. If you aren't getting the gains you had hoped for then cut down on the reps and try doing longer, more intense stretches instead.

One problem that both beginners and veterans of penis enlargement face is the issue of pubic hair getting in the way of exercises or causing discomfort while wearing a traction device. Pulling the pubic hair can be quite painful and it can also make getting a good grip on the base of the penis shaft difficult. A solution to this problem can be as simple as trimming your hair short or if you're more adventurous you might shave all your pubic hair off completely. The hair will grow back so there's really not much of an issue there.

Another difficulty some men experience involves the actual control of their penis. Some techniques require the user to achieve a partial erection for the exercise and for many this may be difficult as they find themselves fully erect. While this takes some practice, the best way of dealing with this is to focus on something that is not likely to get you too aroused. Read a magazine, watch TV or think about work and your erection should subside enough to perform the technique.

Measuring your penis too frequently is another common mistake. It's unlikely you'll notice large gains if you measure too often and this can undermine your motivation. Men should not measure their penis more than once every four or five weeks. Results will show in time, but less than four weeks is really not enough time for tissues to increase in size in a visible manner.

One controversial issue surrounding penis enlargement is whether ejaculating after a workout routine is beneficial or detrimental. Some argue that testosterone levels decrease sharply after ejaculation which may hurt gains. Others believe that the ejaculation itself is the hallmark of a healthy sex life, which is, after all, one of the primary goals of penis enlargement. Presently the topic is still up for debate and there is no certain way of telling whether ejaculation has a big effect on gains or not.

A similar issue regards the act of having sex immediately following a workout. In general it is advisable to wait at least an hour between the end of your workout and any sexual activity. This allows the penis tissues to heal and rebuild before they are flooded with blood again. Enlargement workouts exhaust the penis and it's not a good idea to engage in more strenuous activities too quickly.

The PC flex (pubococcygeus muscle) is a very popular and effective technique but the ideal way to perform it is something that is often questioned. Some believe that it should be performed rapidly and intensely while others believe a slower and longer approach is more effective. This again is something that is ultimately up to the practitioner. By doing them slow you will build up a resistance to prolonged effort and increase your stamina. The fast approach will help get the muscle prepared for short term and intense exertion. It all really depends on what you're after.

As with all things, exercising prudence is the safest way to go. Don't rush out to try every new solution available. Instead look for information and gather knowledge from different review sites and forums and see what others are saying. Penis enlargement isn't for everyone but if you keep yourself healthy and follow your head (the one on top of your neck) then you can reach any goal you set out for!

© Penis Resources Blog, 2005. | Permalink | No comment | Add to del.icio.us
Post tags: enlargement advice, PC flex, penis enlargement, penis tissues, penis workout

"Kegels" are basically exercises that help to increase the tone of the pubococcygeus muscle through the use of regular clenching and unclenching. A strong PC muscle helps men maintain control of erections and ejaculations. It also helps to increase the flow of blood to the penis, enhance prostate health and prevent incontinence. Kegels are not solely for men as many woman also use Kegels to help firm up their vagina and bring it back into shape after the stretching caused by giving birth. Kegels are great for both men and women and are excellent for strengthening the pelvic floor in preparation for old age.

The role of the pubococcygeus muscle in the sexual health of men and women has been well documented and studied. One study on Kegel exercises published by The San Francisco Institute for Advanced Study of Human Sexuality focused on the sexual benefits women can get from exercising their PC muscles. Another study called Anal Pleasure and Health was authored by Jack Morin and published in 1981. Both studies conclude that well toned pelvic muscles, including the PC muscle, improve sexual control and play a major role in achieving orgasm.

The PC muscle is located between the scrotum and the anus. You can easily identify the pubococcygeus muscle by stopping urination in mid-flow. This muscle is the one that you tense which closes the urethra and prevents the bladder from emptying. Men can also identify the PC muscle by tensing the muscles in their pelvic floor until they can feel their penis move. This is usually best done while the penis is erect since the movement of the penis is easier to observe.

Increased ejaculation control and improved erection hardness are some of the main benefits men get out of exercising the pubococcygeus muscle. Similar to any other type of exercise, flexing the PC muscle draws more blood to the area because the muscles need oxygen for cells that have been exerted. An increase in the supply of blood helps the penis to reach full erection faster and makes erections last longer. Furthermore, since this muscle is also involved in the flow of semen, a well toned PC muscle can help men gain control over ejaculation. This is incredibly helpful for men who suffer from premature ejaculation as they can learn to better control their orgasms.

Naturally, all good penis enlargement exercise programs feature Kegels since they are crucial to the overall health of the penis. By increasing blow flow to the pubic area, a strong pubococcygeus muscle helps increase the effectiveness of penis enlargement techniques. Performing ejaculation control exercises along with penis enlargement routines is the best way of achieving both a longer and thicker penis while creating the ability to ejaculate only when you are ready to. Who could ask for anything more?

© Penis Resources Blog, 2005. | Permalink | 3 comments | Add to del.icio.us
Post tags: kegel, PC flex, PC muscle, penis exercise, pubococcygeus