How Should Men Exercise Their PC Muscles?

Update Date: 2024-05-31 Source: Network

Male PC Muscle Exercise Methods

The exercise method for male PC muscles is to lift the anus, which is to imitate the contraction movement during urination interruption. Daily practice can be done 10-20 times a day, and the amount of practice can be gradually increased after getting used to it. Here are the specific steps:

1. Identify the location. The simplest way to do this is to interrupt urination, feel carefully, and locate the muscle that feels slightly painful. If you can't feel it, try again. Our goal is to target this muscle.

2. Lift the anus. First, imitate the contraction movement during urination interruption. We sometimes also call this exercise "lifting the anus", which can also help treat hemorrhoids because the anus area will become tight when doing this exercise.

3. Warm-up. Find the correct position according to your accustomed rhythm. Start with 20 movements, contracting and relaxing, which can be combined with breathing movements. After 20 movements, rest for 1 minute. Repeat twice. The main purpose is to get used to and find the right feeling, without contracting the abdominal muscles.

4. Daily practice. The purpose of this exercise is to increase the number of warm-up movements. As time goes on, you can increase the number of repetitions. Initially, hold the contraction until you can't contract anymore. Then relax gradually until fully relaxed.

5. Endurance practice. Quickly repeat the clamping and relaxing movements. Initially, you can do 10-20 times a day, and gradually increase the number after getting used to it, until reaching 100-150 times a day as a stage. After feeling comfortable, increase the number again until over 500 times, with each repetition done to exhaustion. By doing so, the PC muscles can be trained successfully soon.

6. Endurance capacity practice. Slowly contract, like a slow-motion movie or like slowly releasing the clutch when learning to drive. Carefully feel the muscle movement, hold the contraction at its limit, slowly relax, and then perform 20 rapid contractions. After completing this exercise, you will feel very tired. It is recommended to do this exercise 1-2 times a week.