PC Exercises
Once you've found your PC muscle, you can start
doing the PC Exercises anytime, anywhere. You want to squeeze your
PC on a daily basis. These are the PC Exercises:
Perform
quick PC CLAMPS. Squeeze and release, over and over. Start with sets
of twenty, then build to 100 or more. Do at least 250 PC clamps
every day, for the rest of your life. Your goal is to be capable of
creating 1,000 clamps a day.
Practice
LONG SQUEEZES by holding the PC muscle clamped tightly for thirty
seconds, or as long as you can.
Try
doing STAIR STEPS: tighten and loosen in increments. Tighten for a
couple of seconds, loosen for a couple of seconds. Do it over and
over again.
PC
FLUTTER: Tighten the PC muscle as slowly as you possibly can. Once
you've finished the slow squeeze (to where you can't squeeze
anymore), let go. At some point it will "flutter," and you'll feel
energy sparkling up your spine. Concentrate on deep, slow breathing
while you do this. This is great for restoring energy when you're
running down!
When you
urinate and you want to let those last squirts shoot out, you use
your PC muscle in the other direction. By doing this you'll feel
your anus open and the sensation is different. This is called the
PUSH OUT PC.
Most men can do Kegels anywhere, since they're
seldom aroused by the exercises. Continued over a lifetime, the
exercises can help men (and women) head off urinary incontinence as
they get older. That, plus greater arousal, enhanced orgasms and
longer-lasting sex, make these some of the simplest, most beneficial
exercises a man or woman can do.
Psychologists and sex experts have prescribed Kegel
exercises to thousands of male patients, many of whom were troubled
by erection problems. Most who did the exercises reported firmer
erections than ever before. Others reported increased sexual
sensation, more intense orgasms, and the ability to delay
ejaculation. And most surprisingly, some of the men were eventually
able to have multiple orgasms! That is, two or more climaxes during
a single act of intercourse BEFORE ejaculating!
Continue to the next section – Massage
& Warm-down
