The PC Exercise.
Quick Glance:
1. Perform a full
warm-up exercise if possible.
2. Flex your PC muscle 20 times and rest
3. Flex your PC muscle 40 times,
rest a minute, then begin another set. Repeat
for a total of 3 sets.
4. Work
toward performing 4 total sets of 100
5. Alternate between different
styles of PC exercises for variety
6. Perform a full cool-down
method if possible
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| | | What
It Is
The PC Flex gets its name from the pubococcygeus
muscle—the area worked during this exercise. Though all of the
exercises in ThePenisEnvy.com program are important, the PC
Flex is the single, most important technique for improving
your sexual stamina and control. If you learn nothing else,
learn this!
What It Is
The PC Flex gets its name from the pubococcygeus
muscle—the area worked during this exercise. Though all of the
exercises in ThePenisEnvy.com program are important, the PC
Flex is the single, most important technique for improving
your sexual stamina and control. If you learn nothing else,
learn this!
What it
Does
Weak PC muscles translate to weak erections, weak
ejaculations, impotence, premature ejaculations and further
penile difficulty. The PC muscle basically controls your
ejaculations and directly affects the intensity and frequency
of your erections. When you strengthen your PC muscles, you
will have iron-hard erections, improved sexual stamina and
enhanced penile health well into old age. PC exercises will
improve the health of your prostate and help you avoid
incontinence (the inability to control the flow of
urine). More key
points of the PC Flex:
- They are quick to do—PC Flexes only take several minutes
and don’t require preparation.
- They are extremely simple—you already know how to use
this muscle, there’s nothing new to learn.
- They take minimal effort. It’s totally inconspicuous and
can be done anywhere!
- They are totally invisible when you’re doing them. You
can be going about your normal routine and PC Flexing at the
same time.
How to PC
Flex
First you must locate the PC muscle (feel free to refer
to the picture). The PC controls your urine stream; if you try
to stop urinating mid-stream, you’re using your PC. It also
makes your penis nod up and down when you have an erection.
Have you ever moved your erect penis without your hands (see
the animation below)? To do that you used your PC muscle. The
PC Flex is critical because it increases circulation to the
penis and promotes rock-hard erections.
Once you’ve found your PC muscle, practice tightening
and loosening it 20 times, hold your last squeeze for 10
seconds. It may be difficult to control your PC at first, but
over time it will become easier. In several weeks you’ll be
able to hold your PC tight for as long as you like—this will
allow you to control your ejaculations so that you only orgasm
when you want to. With strong PC muscles you choose when you
ejaculate!
Once you’ve found your PC muscles rest until the next
day or proceed with the PC warm-up. To warm up, simply flex
your PC 30 to 40 times. Rest and repeat for a total of 2 to 3
sets with a minute’s rest in between each one. Eventually you
can increase the number of flexes you do. Aim for about 250 to
400 flexes (though some men do 500 or more).
Proper PC Flexing does not involve the muscles of your
abdomen, hips, thighs or stomach. If you’re not sure whether
these are in use, talk while you’re performing the exercise.
You should be able to maintain a conversation comfortably
without straining your voice in any way.
Note: you do not
need to have an erect penis to perform a PC Flex; it can be
done while you’re erect or flaccid.
Variations on the PC
Flex
Have fun with the PC Flex! It’s easy to modify to suit
your needs and keep your workout interesting. Below are some
of our ideas.
PC Flex and Holds
Warm up by doing 10 normal flexes, but hold the 10th
flex for a 25 count. Rest for a minute and repeat 3 to 6
times. This will greatly increase your sexual stamina—you and
your partner will both love your new-found control! There is
no way to do this exercise wrong, so don’t worry and just
start squeezing!
PC Increments
Once you have greater PC control try working in a more
complex manner. Instead of tightening your PC muscle all in
one swoop, work it tighter and looser in small increments like
this: Squeeze your PC, then tighten further, and then further
again. Hold for 20 or 30 seconds and reverse to loosen in the
same number of increments. Work toward 3 to 5 back-to-back
sets with little rest between.
Towel Raises
Though it seems more like a game than exercise, the
towel raise works the PC muscles just as hard as traditional
exercises. With a full erection, drape a towel over your penis
and flex your PC muscle to make the towel jump. As your
strength increases vary the size and weight of the towel
(start with a washcloth, work up to a wet bath towel if you
like). Build your way toward 100 or more repetitions, 5 times
per week.
PC Exhauster
With every other PC Flex exercise under your belt, move
on to the Exhauster for the supreme challenge. Though it may
be difficult as you begin, stick with this exercise and you
will see impressive results.
Find a comfortable sitting position and warm up with 30
to 50 slow, strong contractions. Clench your PC muscle tightly
and hold for a count of 15. Then do 120 PC Flexes in a
controlled, tight manner—use your visualization and breathing
techniques to pull you through. Immediately clench your PC
muscle and hold for 50 to 60 seconds if possible—you can do
it!! You’ll be tired, so rest for several minutes, then end
with 40 slow, deliberate PC flexes. Pat yourself on the back,
that’s not easy! After the PC Exhauster you should be pretty
worn out. Your PC muscle will be inundated with an enormous
amount of blood and you’ll feel a burn much like any other
muscle that’s had a good workout.
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