Getting started

Once you have definitely found the PC muscle, start with quick or short Kegel squeezes. Contract the muscle 20 times at about one a second or faster as one session. Do two sessions your first day. Gradually build up to 75 twice a day. When you can comfortably do 75 quickie Kegel contractions twice a day, add sustained or long Kegel movements.

Long Kegel squeezes are equally simple. Instead of holding the muscle contraction for a count of one, hold it for a count of three. Start with 20 of these per session, two sessions a day. Build up to 75 each session twice a day. Take your time. Avoid straining.

The PC muscle is just like any other muscle. If you overdo it, it will become sore. You may find that a tightening of the muscles in the stomach and thighs happens no matter what you do at first. This is common. But after the first few days or weeks, when you've completely isolated the muscle, these extra contractions should be hardly noticeable. You will have built up to 300 reps a day. However, once the PC muscle has been strengthened, a maintenance regime of 150 per day in one three-minute session should be plenty. Make these focused, committed clenches.

Concentrate deeply on the physical sensations. You may find this easier if you close your eyes. Learn to relax between contractions. Without this relaxation the muscles will not grow as quickly. Relaxation is as important to your control as are the contractions. If a man learns how to relax these muscles during sexual intercourse, he can last much longer. It may help to breathe in time with your clenches or to count breaths. You may be holding your breath and not even realize it.

Some people include the bearing down manoeuvre in their daily work outs. After first tightening, then releasing the PC muscle, push down and out gently as if trying to have a bowel movement. This is the same sequence that you would use for sexual arousal and control. You will feel the action of your stomach muscles and anus as you bear down. We call this a push out.

A useful variation is to do sets of reps that pair long Kegel clenches with strong push outs. Try doing these after you've developed good PC muscle strength.