14 Tips to Train Your PC Muscle With Kegel Exercises

Training your PC muscle can help both men and women with urinary incontinence. But for men, there are also a few specific benefits of a strong PC Muscle:

You prevent premature ejaculation and get harder erections.

Here you can learn the basics of training your PC muscle, with so-called Kegel exercises.

Learn the basics of training your PC muscle with kegel exercises
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This article is for both men and women. The intro below is for both, but the next part is especially for men — followed by a section especially for women.

I always think it useful to not only know how something works for me, but also how it works for my partner. Maybe you will find it useful too:

What is Your PC Muscle? And Where is It Located?

The Pubococcygeus muscle (PC muscle) stretches from the pubic bone to your tailbone.

It envelops your urethra and rectum. Both men and women have it.

What is Your PC Muscle? And Where is It Located?

The functions of your PC muscle are the following:

  • It controls the flow of urine. People with a weak PC muscle sometimes have trouble with incontinence.
  • It squeezes together during your orgasm, making it stronger
  • For women, the PC muscle helps to ensure that the baby's head is in the correct position during birth.
  • It helps both men and women with stability.

Advantages of Training Your PC Muscle

When I started training my PC muscle, it was initially just to keep me lasting longer in bed. But there are some more cool benefits you get when you train your PC muscle.

Advantages of a strong PC muscle
  • Stronger and longer erections
  • Prevents premature ejaculation
  • Helps to get multiple orgasms
Advantages of a trained PC muscle
  • Prevents incontinence problems
  • More pleasure during sex, stronger orgasms.
  • Prevents prolapse (after giving birth).

How Do You Start Training Your PC Muscle?

I don’t have to tell you that training your PC muscle is something you should do. But, how do you start training your PC muscle?

Someone named Arnold Kegel wondered this too around the 1940s. He developed a set of training exercises for the PC muscle, which are now called “Kegel exercises” (Kegels). Kegel exercises are what I started with myself, and I teach them to all my clients. I’ve always had positive experiences.

What Are Kegel Exercises (Kegels)?

Kegel exercises are exercises where you continuously tighten and relax your PC muscle

There are a lot of different ways to do Kegel exercises, but let’s start with the most important ones.

How to Find Your PC Muscle

As I mentioned above, your PC muscle controls your urine flow. Now that you know that, it’s a lot easier to find your PC muscle.


This means that your PC muscle is the muscle you use to stop your urine flow.

How Can You Tighten Your PC Muscle?

The next time you go pee, find your PC muscle. You do this by pinching off your urine flow a few times, after which you let it flow again. The muscle you’re using to stop the flow is the PC muscle.

Now that we know where our PC muscle is, we can train it just like any other muscle in our body.

Let’s try the following:

How do you do Kegel exercises? And what is the ideal Kegel method?

3 Simple Kegel Exercises for Men

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There are three ways in which you can do Kegel exercises:

  • While on your side (easy)
  • While on your back (easy)
  • While standing or sitting (a little harder)

If you are just starting to train your PC muscle, it is better to start while lying down.


Tightening your PC muscle while standing is something that goes against gravity. If you are lying down, you do not need to lift your penis. Tightening your PC muscle is therefore a lot easier.

Your Breathing During the Exercises

Your breathing can have an effect on your PC muscle exercises, because if you breathe deeply, you sometimes also tighten your muscles down there.

So, make sure you don’t breathe in too deeply and slowly.

Below is an example schedule for Kegel exercises. Make sure you don’t move too fast, but follow it week by week.

This is my personal Kegel method. From my experience with clients, it appears to be the best way to train your PC muscle quickly without injuring yourself.

Example Training Schedule for Kegel Exercises

For beginners (Week 1)

Do this Kegel exercise once a day for 7 days:

  • Tighten your PC muscle for 3 seconds, and then relax.
  • Do this exercise 20 times in a row. If you can’t make it, don’t worry.
  • Rest for 1 minute.
  • Tighten your PC muscle for 10 seconds, and then quickly relax it again.
  • Rest for 10 seconds.
  • Repeat

Week 2

Add this training to the one you did last week. So, first do those Kegels (including tightening and relaxing correctly). Then, do this exercise:

Attention! You do this 3 times a week, with 1 day of rest in between.

  • Start with 1 minute of rest after your previous exercise.
  • Now tighten your PC muscle for 1 minute.
  • Now you can relax your PC muscle again. Do this for 1 minute.
  • That's it!

Week 4

Add this Kegel exercise again to the Kegels from last week:

Attention! You do this exercise 2 times a week, with 3 days of rest in between.

  • Start with 1 minute of rest after the previous Kegel exercises.
  • Tighten your PC muscle for 30 seconds.
  • Rest for 30 seconds.
  • Repeat this 3 times.
  • This Kegel exercise is closest to what you will be using during sex.

The Effect of Kegel Exercises

With this schedule you will notice the effect within 4-5 weeks. You will get better erections and may be able to delay your orgasm. If you want more results, you can keep doing these exercises twice a week for maximum effect. You will eventually be able to have multiple orgasms in a row.

Bonus tip: Make sure you do your exercises regularly. A handy tip for this is setting an alarm or putting it in your calendar.

Video: Training PC Muscle With Kegel Exercises

Below is a video with Kegel exercises. Please note that these exercises are different from the example above. I advise you to use the schedule described above to prevent injuries.

The part about Kegal exercises starts at 1:25. (Are you a woman? Scroll down for the video with Kegel exercises for women).

Now you have learned how to do Kegel muscle exercises. You can read the following 7 tips to ensure that you don’t run into nasty injuries.

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6 PC Muscle Exercise Tips for Men

When you, as a man start training your PC muscle, there are a few things you want to look out for.


The difference between a good workout and injuries is small. Training too much can therefore cause problems with your erection, premature ejaculation, etc.

Below you will find my 7 best tips and my own experiences with Kegel exercises:

1. How You Can Avoid Hurting Your PC Muscle

Your PC muscle, just like other muscles, is a muscle that you can exhaust. Sometimes I hear real horror stories of (mostly) men who are ridiculously overtraining their PC muscle.

Because they read information on a forum somewhere that they have to train their PC muscle 3 times a day.


That’s like going to jog twice a day when you start from scratch and then wonder why you get an injury.

Therefore, it is important that you only train once a day in the first week, as mentioned in the above training schedule.

PC Muscle Vibrates or is Tense?

When your PC muscle vibrates or is tense, it is mostly caused by overtraining.

What you want to do is this:

  • Stop completely with doing Kegels, also (specifically) during sex.
  • Make sure you do squats in the gym. This ensures that your other pelvic muscles also develop. More info in tip #6 for women (scroll down/continue reading)
  • Do inverted Kegels. This allows the development of other pelvic muscles. See more in tip #6 for the men (this list).

2. Get a Harder Erection by Pulling Your PC Muscle

If you want to get a harder erection, there are a few things you can do with your PC muscle.

For both of them, you need to pull your PC muscle at the right time.

  • First, you’ll want to do your Kegel exercises for a longer period. 3-6 months has been scientifically proven to be effective.
  • Once you have a stronger PC muscle, you can tighten it at the beginning of the sex to get a slightly stronger erection.
  • Please note that during sex, you should not tighten your PC muscle, but relax it instead. Tightening your PC muscle during sex will cause more blood to flow to your PC muscle instead of to your erection.

You can read more here about staying hard and stiff longer.

Harder erection are possible with these easy to follow steps

This study shows that 40% of men get better erections after 3-6 months of Kegel exercises. In addition, 35% of the men had an increase in the stiffness of their erection.

3. Don't Use Your PC Muscle as the Only Solution to Your Problem

If you are a man and you suffer from premature ejaculation, these PC muscle exercises are truly important. But they shouldn’t be the only thing you do.

The same goes for men with erection problems. Strengthening a weak PC muscle certainly helps, but it won’t do everything.

The real value of PC muscle exercises is when you use them together with other techniques.

More Information and Techniques:

  • Do you ejaculate prematurely? Read this article about lasting longer in bed.
  • Suffering from erection problems? Read this blog with 13 tips for flaccid erections.
  • Want to give women more and better orgasms? Read this article with 6 steps to be better in bed.

4. When & How to Tighten and Relax Your PC Muscle

This is a problem for many men. This is what happens:

  • They train their PC muscle so it becomes very strong.
  • During sex they continuously tighten it. They don’t relax it.
  • So, they actually orgasm faster.


At any time other than the moment specified below, if you tighten your PC muscle as a man, it will only make you orgasm faster.

(This happens because your PC muscle is normally used during orgasming to get stronger orgasms. Continuously tightening your muscle will only bring more excitement.)

Tightening your PC muscle during sex is therefore not what you want.

What you want to do is this:

  • Tighten it in the beginning if you can’t get a good erection.
  • Use it right before you orgasm to stop your orgasm.
  • In between you should relax your PC muscle.

5. How You Can Use Your PC Muscle to Stop Your Orgasm

Premature ejaculation is a big problem for many men. As you know, training your PC muscle helps with this.

But how do you do it?

  • Know when you reach the point at which you can no longer prevent your orgasm.
  • Just before you get there, squeeze your PC muscle together very hard for about 20-30 seconds, until it passes.
  • As you squeeze it together, don’t stimulate your penis. So, you don’t move at this point and tell her not to move either ("Don’t move.")

Want to read more? Check out these 9 tips to prevent premature ejaculation.

Over time you will get this under control. If you have trouble with it, practice it first during masturbation. A complete roadmap can be found in the Ejaculation Trainer course.

6. Don’t Just Use Exercises That Tighten Your PC Muscle, but Also Exercises That Relax the Muscle

This only applies to you if you already have some experience with Kegel exercises.


Before we talked about relaxing your PC muscle during sex. That’s important, because if you don’t do it you will ejaculate too fast.

One problem you may have is that you’ve made your PC muscle so strong that it is difficult to relax it during sex.

That’s why you’ll also want to add a different exercise:

The "Inverted Kegel"

The inverted Kegel is an exercise where you relax your PC muscle and actually stretch it. It does the following three things:

  • You get better balance and control of your pelvic floor muscles.
  • If you have trouble relaxing in bed, it may help to use the inverted Kegels while having sex.
  • If you have trained the inverted Kegel well, it ensures that you can delay your orgasm.

Soon, I will write a new article specifically about the inverted Kegel exercises and my experiences with this. For now, you don’t have to worry about it, unless you are already very advanced with normal Kegels.

For now, your next step is this:

How to Get Her Addicted to You

You usually train your PC muscle to stop premature ejaculation or to stay hard longer.

If you have problems with this, it is important to ensure that your girlfriend/wife still gets what she needs.

That is why I have developed something nifty. It’s called the:

Three Secret Touches

This is for you if:

  • You want to ensure she doesn’t leave because of your premature ejaculation or erectile dysfunction.
  • If you're single and want to have more women beg you to meet up again because you were so good in bed.
  • You want to improve your relationship, to make sex exciting again or so your wife/girlfriend will do exciting "things" for you again.

Want to know how you do this?

Click below. Enter your email address and the Three Secret Questions will immediately be sent to you, for free and anonymously.

6 Easy Kegel Exercises For Women

The following 6 Kegel exercises for women are different ways to train your PC muscle and pelvic floor muscles.

Numbers 1 & 4 are the best Kegel exercises to specifically train your pelvic floor muscles. Furthermore, I recommend you follow the Kegel exercise schedule below and pay special attention to the additional tips.

Exercise #1: For Beginners

  • Lie on the floor and spread your legs at shoulder width.
  • Relax your abdominal muscles, and the muscles in your buttocks and thighs.
  • If necessary put your hand on your abdomen to relax your muscles.
  • Tighten your PC muscle for 5 seconds. Then relax for 5 seconds.
Basic kegel exercise any women can do

Exercise #2: Also Good for a Strong Back

Kegel exercise focused on strengthening the back
  • Lie on your back and bend your knees.
  • Tighten your pelvic floor muscles while you move your buttocks up.
  • Now loosen your muscles little by little while you calmly go back (in 5 seconds) to the starting position.

Exercise #3 More Difficult, Also Good for Abs

  • Put your knees on the floor while you lean on your hands.
  • Breathe in slowly as you ball your back and pull in your abs.
  • Now also pull in your pelvic floor muscles.
  • Breathe out slowly.
A more difficult kegel exercise focused on abs

Exercise #4: Sitting

Kegel exercise for women focused on sitting
  • Sit cross-legged.
  • If necessary put your hands on your legs or floor.
  • Now tighten your pelvic floor muscles for 5 seconds, after which you relax them again.

Exercise #5: Advanced Users

  • Sit on the floor with your legs straight in front of you, and put your hands on the floor behind you.
  • Make sure your feet are turned slightly outward.
  • Tighten your pelvic floor muscles and turn your feet slightly inward.
  • It helps if you focus on your toes. Twist them inward.
  • Relax your muscles and return to the starting position.
Kegel exercise for advanced users

Exercise #6: Advanced Users

kegel exercise oriented for advanced users
  • This Kegel exercise is more difficult, because you're doing it while standing. Only do this one if you can do the others well.
  • Hold onto a table or chair so you don’t fall over.
  • In the beginning your feet are flat on the floor. Then, lift your heels, so you are standing on your toes.

Now that you’ve read about the Kegel exercises for women, it’s time for an exercise schedule.

Training Schedule: Kegels for Women

Below, you will find an easy training schedule with Kegel exercises for women. This is a Kegel method that ensures that you do not get injuries or problems caused by overtraining.

Week 1

This Kegel exercise you do once a day for 7 days.
  • Use Kegel Exercise 1 from the above schedule.
  • Do this exercise 20 times in succession. If you don’t get to 20, don’t worry.
Week 2

Add this training to the one from last week. So, first do the Kegels (including tightening and relaxing correctly). Afterwards, do this exercise:

Attention! You do it 3 times a week instead of 7 times a week, with 1 day of rest in between.
  • Start with 1 minute of rest after your previous exercise.
  • You are going to tighten your pelvic floor muscles for 30 seconds.
  • Now you may relax your muscles again. Do this for 1 minute.
Week 4

This Kegel exercise is again added to the Kegels from the previous weeks.

Attention! You do this exercise twice a week with three days of rest in between.
  • Start with 1 minute of rest after the previous Kegel exercises.
  • Tighten your pelvic floor muscles for 1 second.
  • Then quickly release them.
  • Repeat this process as many times as possible in a row, or up to 50x.
  • You can possibly add other exercises (5 & 6) to this.

If you have problems with your Kegel exercises, for example with finding the correct muscle or you don’t know exactly what it looks like, check out the video below.

Tutorial Video: Kegels for Women

At 1:16, the part about Kegel exercises for women starts.

8 Kegel Exercise Tips for Women

Below are 8 nifty tips for women. From experience, if you do these 8 things, you can get a quick result from your Kegel exercises.

1. First, Empty Your Bladder Before You Do Kegel Exercises.

Doing Kegel exercises with a full bladder is a big no-no. It puts extra pressure on the pelvic floor muscles, so you can actually get additional problems.

There are two things that can happen:

  • There is so much pressure on your bladder, you accidentally leak a bit. No fun. Especially if you are practicing in public.
  • There is so much pressure on your pelvic floor muscles that you injure yourself. So you can get even more problems.
make sure to empty your bladder before doing kegel exercises

2. Avoid Urinary Tract Infections by Pelvic Floor Exercises

If you’ve never done a PC muscle or Kegel exercise, it may be quite useful to practice on the toilet, for this is an easy way to find your PC muscle.

What you do is this:

  • While you are urinating, you stop the flow.
  • The muscle you use for this, is the same as the muscle that you tighten during your Kegel exercises.

Why You Don’t Want to This Continuously

It sounds like something easy:

From now on, you do your exercises every time when you pee!

But, that is quite dangerous:

You can get a urinary tract infection if you do it too much.

So, use this trick only to find out where your muscles are and how to use them. But then don’t practice them while urinating.

3. You Never Skip a Workout This Way

One of the most important things for Kegel exercises is that you do them regularly.

Therefore, it is convenient to make it a routine.

  • For example, every time you take a shower
  • Or, in the car on your way to work
  • Or, with your husband/boyfriend (like you do in the next tip)
Bonus tip: Set a reminder on your phone or calendar, so you get an e-mail or an alarm goes off when you should do them.

4. Do Them Together With Your Husband (Pompoir Technique)

Pompoir is a technique where you use your trained vaginal muscles to massage the erect penis of your man.

With this, you can easily do your Kegel exercises.

And a nice bonus is that your partner enjoys it too.

A technique where using trained vaginal muscles to massage an erect penis

How to Do Pompoir:

  • Make sure that you (the woman) sit on top, and he’s on the bottom.
  • Make sure your man is passive, and does not move. You should do the work.
  • When he's inside you, do not move. The only movements you make are those of your pelvic floor muscles.
  • You can kiss and caress each other, but don’t move up and down.
  • Squeeze and relax your PC muscles in different ways. This way, you can experiment with the moves and find the right ones.
  • Continue to squeeze and relax, and go faster as he gets more excited.
  • After he comes, you can keep going, possibly by stimulating your clit or letting him do it.

5. Use an Aid While Practicing, Like Kegel Balls

For women, there are a lot of Kegel exercise tools.

The best known are Kegel balls.

These are small, weighted balls that you can put into your vagina. They are a handy tool to do your Kegel exercises easier and get a quicker result.

When they are put in (and you are seated!), you do this:

  • Move the balls gently forwards and backwards. This trains your PC muscle.
  • If you can’t make that happen, just squeeze the balls together hard for 3-5 seconds and then relax again. Do this 10-20x.
  • If this works, you can try it standing. The trick is to keep the balls in as long as possible with your PC muscle before they fall out.

A Good Kegel Ball to Start With?

You don’t need super special balls. The ones on the right here are from Lelo. It’s a well-known brand with good reviews.

6. One Easy, But Important Exercise That is Better Than Kegel Muscle Exercise

If you want to know how to get a strong PC muscle without doing Kegel exercises, pay close attention to this:

  • My girlfriend has perhaps the strongest pelvic floor muscles ever. As a man, I can say it's a nice bonus. 🙂

    I have known her for almost 2 years now, but when I just met her, she didn't have strong pelvic floor muscles.

    What happened?

    She started squatting 2x a week.

What Are Squats?

Squatting is an exercise that you do in the gym, or if you have a metal bar at home.

Check out the video for a proper explanation and example:

The advantage of squats for your PC muscle is this:

Because you use your legs and the muscles in your pelvis to push yourself up and stabilize yourself, you train almost all your muscles in your legs and pelvis.

And I have also heard rumors that it’s good for your booty. 🙂

This article from breakingmuscle.com is a good article for more info.

7. Continue to Train the Muscles: Otherwise, They Weaken

You should continue using your PC muscle (and other pelvic floor muscles).

Otherwise they’ll become weak again and the effects will disappear.

Therefore it is important that you keep it up.

There are three options for this:

3 Methods to Maintain Your Pc Muscle

  • Weekly squats. This ensures that all of your pelvic floor muscles are trained enough.
  • Do pompoir at least 1x a week with your boyfriend or husband.
  • Do Kegel exercises 1x a week (as described in week 4 of the Kegel exercises training schedule).

8. Do This Before You Start Pc Muscle Exercises

If there is one thing you want to do, it is this:

Take away the cause of your problems.

If you do PC muscle exercises because you:

  • Have urinary incontinence
  • Have some leaks when you cough or sneeze
  • Have fecal incontinence
  • Have sexual problems

… a strong PC muscle can help you with this. But why do these things happen?

In many (not all, but many) cases, this is due to unhealthy habits.

You know the list well:

  • Eating unhealthy
  • Bad food
  • Overweight
  • Smoking
  • Drinking too much and too often

If one or more of these things apply to you, remember that there’s a good chance that the problem you have is because of one of these reasons.

If you solve that, you have taken away the cause of the problem.

Additional PC muscle exercises are still necessary. (Because you also have to solve the problem.) But, at least it doesn’t worsen. Or, at least you won’t suffer from worse diseases, anyway.

Take care,


PS: Do you have more questions about Kegel exercises or how to train your PC muscle? Leave a comment below, and I’ll give you a personal answer.

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