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How do I strengthen my PC muscles?

Dear Rebecca,


Some friends and I were recently talking about strengthening our PC muscles and I was wondering if there were any exercises or equipment you could recommend to help?

Thanks in advance,

Charlotte

Hi Charlotte,

Thank you for your email. The PC or pubococcygeus muscle is a part of the pelvic floor muscle band. This particular muscle surrounds the openings to the anus, vagina and urethra. It is very important for men and women alike to keep this and the other pelvic floor muscles strong and in good working order. If they become weak you might experience incontinence, reduced sexual arousal, back or abdominal pain and other health issues.

To locate your PC muscle, squeeze as if you were stopping a stream of urine. Be mindful not to tighten your lower back or abdominal muscles as you do so. If you are not sure if you’ve found the right muscles, a woman can insert two fingers in her vagina and try to squeeze them. The muscle used to do that is the PC muscle. A man can either insert part of his gloved finger into his anus or press on his perineum and then squeeze.

Before beginning any PC exercises, make sure you empty your bladder and allow your body to completely relax. Remember, everyone’s body is different so you may need to alter these exercises to suit you. You should not experience any pain during or after these exercises.

For women: Slowly squeeze the pc muscle, hold for a count of 3 and then release. Do this 3-5 times slowly and then do 3-5 quick contract and releases. Start with just one round of this, 2 or 3 times a day. Don’t be in a hurry to increase the repetitions as overworking these muscles can weaken them.

For men: Wet a facecloth and give it a good wring out. Place it over your erection and try to lift your penis. You might not be able to at first, that’s fine. Don’t strain. Eventually you will be able to. If it becomes easy to lift a wet facecloth, move on to a slightly larger towel. Be careful not to lift anything too heavy as you could damage your pc or abdominal muscles. Two to three lifts, once or twice a day should be plenty. You should not feel any pain during or after these exercises. If you do, stop immediately.

Men and women can both benefit from Pilates or yoga exercises that will help strengthen your core muscles which includes the PC muscles. Make sure to find a qualified trainer to help you.

Some women also find these vaginal beads to be very effective in exercising the pelvic floor muscles. Just pop them in and your muscles will work to hold them in. This can also be very enjoyable!

With love and delight,

Rebecca

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