PC muscle exercises for beginners

The following exercises are simple but effective. They will prepare you for the intermediate exercises.

PC Muscle Beginner Exercise #1:

Urine Flow Pause

When you go to the bathroom to urinate, stop the urine for as long as you can. Hold it in. Then release for a few seconds, and stop again. Repeat this several times during every visit to the restroom.

PC Muscle Beginner Exercise #2:

Quick Clenches

Quickly clench and unclench your PC muscle for a 10 second period - then take a 10 second break. Each clench may last only a second or less. Just do as many clenches as you can in a 10 second period of time, then stop. Repeat 3 times. After this, take a 30 second break and start again. Do this every day a few times and try to do as many as you can. Most beginners can't hold a clench for more than one or two seconds, so this is a great way to build strength for future exercises which require a longer hold.

PC muscle Beginner Exercise #3:

Penis Lifts

Try to lift your penis by flexing your PC muscle, while in a seated or lying position. If you're naked (you don't need to be) you should see the penis move. This is most noticeable in a semi-erect or fully erect state. You can perform this exercise anywhere, anytime. Repeat it throughout the day as often as you like. It will help strengthen your PC muscle.

 Go to the intermediate exercises .