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This is by far the best way to prevent premature ejaculation AND give you rock hard super full erections. >>
The name PC Exercise comes from the muscle you have called the pubococcygeus muscle but to keep it short we'll call it the (PC) muscle. Both male and females have this muscle but for obvious reasons we'll only be going over its uses for men. Please refer to the photo to get a better understanding of where the muscle is located. If you only get one single thing out of this manual that you will stick with, please, please, please make it this guide for exercising your PC muscle. Every man on earth should do some kind of PC workout simply for the fact that you cannot afford not to. Flexing the PC muscle is also called doing a "Kegel" due to the name of the doctor who discovered the pubococcygeus. Do we really have to tell you what his name was? ;) PC exercises are extremely easy. In fact they're by far the easiest and least time consuming of all the exercises in this program. We guarantee that if you stay with the program and develop a strong PC muscle you will be an Iron Man in bed, fully able to ejaculate when you choose to instead of being at the mercy of how fast you "get there". |
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Why should you exercise your PC? Having a weak PC muscle causes weak erections, weak ejaculations, impotence, premature ejaculation, and further nasty problems. Basically this muscle is your ejaculatory control muscle, or the muscle that controls the passageway to your ejaculatory duct. This muscle helps control the force when you ejaculate. Having a healthy exercised PC muscle will also give you HARD AS NAILS erections, greatly improve your sexual stamina, and even reverse many if not all of the sexual problems you may face as you age. How will it help you when you get older? Because it will not only go a long way in keeping your prostate healthy, it can also help you avoid what is know as "incontinence". The best way to describe what incontinence is to use geriatric or older people as an example. As people get older they tend to loose control of their bodily functions and thus are unable to hold in urine and bodily waste products like they used to. That's why there's a need for adult diapers. If you exercise your PC muscle religiously throughout your life the chances that you'll ever have to wear "undergarments" as you get older will be slim to none. And that, friends, is a comforting thought! |
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| The exercises are fast. They only take a few minutes and can be done from anywhere. Exercising the PC is extremely easy. There is no new motion or learning. You've always known how to use your PC muscle from when you were potty trained as a youngster. You just aren't aware that you know how to use the muscle. PC exercises take almost no effort, if you do them correctly, you won't get out of breath or even look like your working a muscle. Exercising your PC is totally invisible to others, you could be at work talking to a client or carpooling and nobody will be able to tell your enhancing your sexual prowess and ejaculatory control. How to Perform a PC Flex Before you can work the muscle you have to know where it is and how to find it. Fortunately this is extremely easy. Please refer to the photo that shows the anatomy of the Pubococcygeus muscle, also known as the PC. The PC muscle is the same muscle that you squeeze shut to stop urinating in mid stream. In fact, try it. Next time you urinate try stopping the flow completely when you're about half way done. You just used your PC muscle. As mentioned before you've known about this muscle all along, you just don't know how to really USE it. You can also identify the muscle by getting a very hard erection and then trying to move your penis without using your hands. You should be able to make it move or "bob" a bit, that is you using your PC muscle. This is by far the best muscle to exercise EVER, because it allows you to get raging hard erections, and pump blood into your penis at will. Once you've correctly identified your PC start out by tightening and loosening your PC about 20 times. If it's hard for you to get control over your PC during this first trial try visualizing yourself urinating and then stopping in mid stream, this usually helps. Once you're done with the 20 or so flexes hold the last one for up to 10 seconds, but no more. When you first begin this exercise you may find that you cannot hold a PC contraction for more than a second or two. Don't worry, this is perfectly normal. As you practice daily your muscles will gradually become stronger and stronger. In a few months time you'll be able to flex and hold it for as long as you like. When you have this kind of power you'll be able hold off the urge to ejaculate simply by squeezing your PC tight. You'll last as long as you want until you CHOOSE to ejaculate. After you've done the 20 or so PC flexes to locate your PC you can either let it rest and resume the next day, or follow with the warm-up. To warm up, simply tighten and loosen the PC nice and steadily for around 30-40 flexes. When you're done with these try resting a minute and then do 2 or 3 more sets, resting for 1 minute in between each. You should have somewhat decent control over your PC because of the blood being pumped into it. If you're fatigued its ok, you'll have plenty of time to work your PC over the coming days and months. There really is no limit here and you can basically work your way up to sets of as high as you care to go. Some men do single sets of around 500 or so, which is really is quite difficult and is guaranteed to be impossible for someone just starting out. A good rule of thumb is to work up to about 250-400 PC Holds for the rest of your life. The real beauty of this exercise is that you don't have to be anywhere special or need any preparation, equipment, lubrication, or that matter even privacy. You can do them anywhere you like because no one can tell what you're up to. Remember that you should be focusing on your PC muscle and that the muscles in your abdomen, hips, thighs, and stomach should not be involved. An easy test to make sure that you're not flexing any other muscles or cheating is to just talk to yourself (or anyone else for that matter if doing the exercises in public). Try speaking normally and comfortably. If you can do that then you're not tensing any other unnecessary muscles. If you find yourself tensing or stretching any other muscles stop immediately before you develop a bad habit and locate your PC muscle again. Take a look at the moving picture/animation below. This is one way you can tell if you have even a tiny amount of control over you PC muscle. You can identify the muscle by getting a very hard erection and then trying to move your penis without using your hands like in the animation. Notice that the man is not using his hands, abdominal muscles, stomach, or anything else other than his PC muscle to move his erect penis. You should be able to make it move or "bob" a bit by flexing your PC muscle. |
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| Once you're warmed up do about 10 normal flexes and then on the 10th flex, hold it for a count of around 25. Now rest for about a minute or so. Now repeat the whole thing over, anywhere from 3-6 times. This exercise will make you the long lasting lover all men want to be and will give you an erection harder than oak. Don't forget that this exercise depends on you so be sure to stay with it and don't give up. THERE IS NO WAY TO FAIL with this as long as you exercise your PC regularly and properly. You'll thank yourself that you stuck with it when you're in the sack with your lover and you can choose how long you want to go for instead of being in the 90% of men who have no control! This also helps greatly with ejaculation control, ensuring much more powerful and forceful ejaculations. Trust us, your partner will be thankful too! | |
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This version is quite simple. It's basically tightening and loosening the PC muscle in small portions or increments. Start by tightening your PC muscle, hold it, then tighten a bit more, then hold, and then tighten all you can and hold it. Hold this for around 20-30 seconds and then reverse what you've just done. Loosen it a bit, then hold, loosen it a bit more, then hold, and then loosen all the way. You can do this for about 3-5 sets with little or no rest between sets. Because this involves small increments in muscle tension there is almost no way you'll be able to perform this exercise within the first few weeks of training. Hold off until you already have real control. |
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This is an old favorite for many of our staff since it's easy to perform and is kinda fun. When you have a full erection and are standing up (preferably in front of a mirror) drape a towel over your penis. Now simply try to lift the towel by flexing your PC muscle and making your penis "jump." Start with only a few reps and work up to 100 or more 5 times a week. You can vary how hard you flex your PC, how quickly you do so, and of course how much weight you use. A washcloth is fine for beginners while old veterans of our Program have been known to use wet bath towels! Now that's some serious strength where it counts! |
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This is pretty much the Iron Man of PC workouts so you should have tried all the other PC exercises and gotten used to them for a couple of weeks before you try this one. This exercise is very rigorous and demands a lot from you. You will without a doubt appreciate the workout after you've done it for a few weeks or months, but doing it for the first time can be quite hard so persevere and stick with it.
Find a place that you'll be comfortable with for a few minutes, ideally in a sitting position. Warm up your PC as you usually would, with 30-50 slow strong contractions. When you're done with that give your PC a good tight clench and hold it there for around 15 seconds. Now do around 120 PC flexes, nice and closely controlled. When it gets tough just use your visualization and breathing techniques to help out. Thought you were done? Nope, now flex your PC to the max and hold it there. DO NOT let up. Try your best to hold it for around 50-60 seconds. If you can hold it for longer then great, that means you're a superman! Now after this one you won't argue that you deserve a brief rest so take one for about 3 minutes. You're almost done now. Do about 40 PC flexes but take your time, making each one take a few seconds. Be sure to do a total of 40. There, you're done! You should be very fatigued now and there should be an enormous amount of blood in your PC muscle region. You'll feel the burn just like after a good workout of any other body part. Because of this exercise your penis will be able to obtain rock hard strength, increased blood flow, and most importantly, control. You will be able to pump your penis full of blood at will. The absolute best thing that all these PC exercises have in common though is that they will give you ABSOLUTE control over your ejaculation. You can become a bedroom Iron Man and take as long as you wish in lovemaking, completely wearing your partner out before you finally decide to climax yourself. You can use any variation of the PC workout to pass the time such as on a long drive or commute or even the day to day affairs at work or home. Again, be sure to remember the family of PC exercises above ALL others, simply for the fact that you can't beat the fabulous benefits it offers. Best of luck on this workout and remember that you'll thank yourself later if you take the time to do it religiously. Oh, and remember, no one can tell that you're working out so you can workout virtually anywhere… as long as you're not making strange faces! ;-) |
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