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 | One comment | Add to del.icio.us
Post tags: increase erection control, Kegel exercise, PC flex, PC muscle training, penis exercise, pubococcygeus muscle

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 | 12 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