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

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:

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
Advantages of a trained PC muscle

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:

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:

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.

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.

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:

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.

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:

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

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


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:

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?

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:

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:

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

Basic kegel exercise any women can do

Exercise #2: Also Good for a Strong Back

Kegel exercise focused on strengthening the back

Exercise #3 More Difficult, Also Good for Abs

A more difficult kegel exercise focused on abs

Exercise #4: Sitting

Kegel exercise for women focused on sitting

Exercise #5: Advanced Users

Kegel exercise for advanced users

Exercise #6: Advanced Users

kegel exercise oriented for advanced users

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.
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.
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.

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:

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:

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.

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:

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:

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:

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

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:

… 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:

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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