If you suffer from premature ejaculation, your ability to last during sex probably doesn’t surpass 5 minutes. I’m not going to tell you that you shouldn’t be embarrassed by premature ejaculation, but you aren’t on your own here. In fact, a majority of men suffer from premature ejaculation. A recent study showed that more than 85% of men prematurely ejaculate in less than 3 minutes.
What Can I Do?
Controlling premature ejaculation comes down to strengthening your PC muscle. By increasing the strength of the PC muscle you can expect to experience longer-lasting, more enjoyable sex, with the ability to keep premature ejaculation under control.
What Causes Premature Ejaculation?
The Pubococcygeal (PC) muscle is actually a group on muscles that extends from the tail bone to the pubic bone. The PC muscle is hugely responsible for the sexual health and drive of men (and women). Keeping these muscles strong is vital to sustain a longer lasting, harder erection. But more importantly, a healthy PC muscle will give you back control over your orgasm.
They main reason so many men continue to suffer from premature ejaculation is that most don’t even know the PC muscles even exist. Most men just assume they’re “broken” and are out of luck. This is not the case!
In fact, you have total control over your bedroom performance, you just need to know how the PC muscle works, and how you can control these muscles to eliminate premature ejaculation all together. Well you are in luck, because not only are you going to learn how to enjoy sex again, but you’ll intern be able to please your partner like never before. The motion of the ocean, nor the size of the boat matter unless you can control your PC muscle.
Locating the PC Muscle
First things first. In order to exercise your PC muscle, it’s probably a good idea you know where it is. Once you have a good understanding of what your PC muscle actually is, you can learn how to exercise it. There are 3 ways you can pinpoint your PC muscle. Although some methods will clearly be preferred by many.
1.You would never think your body would have this connection, but try sucking on your thumb a little bit. It may be hard to notice at first but you can feel a little flexing going on in your pelvic area. That is your PC muscle flexing and is the same muscle used to sustain an erection and control ejaculation. To get a better idea, use your other hand to locate the PC muscle manually.
2.You actually practice this second exercise every time you urinate. Next time you’re in the bathroom, try to stop the flow of urine midstream by using your PC muscle. Again, use your hand to locate the PC muscle.
3.This is the method some readers may be adverse to, although there’s no way to miss the PC muscle this way. Relax your anus and surrounding muscles. Then, using a latex glove with a small amount of lubrication, insert your index and/or middle fingers into your anus. You will instantly feel your PC muscle flex as your finger is inserted.
Now that you’ve discovered the location and sensation of flexing the PC muscle, you can learn how to exercise it to improve your sexual performance.
Novice PC Exercises
Exercising your PC muscle isn’t much different than using a bench press to build up your chest, or squats to strengthen your legs. Just like any other exercise, exercising your PC muscle requires repetition and persistence. It shouldn’t be long before you feel ready to move on to the next level of exercises.
1.Just as we explained before, try flexing your PC muscle to stop the flow of urine midstream. The longer you can hold it, the better. Do this exercise a few times every time you are in the bathroom urinating. This is a simple exercise, but it may seem odd to others in a public restroom. You may want to save this exercise for when you’re at home.
2.This next exercise is great because you can do it just about anywhere. Whether at the office, hitting the links, or while watching TV from your favorite spot on the couch. Repeatedly tighten and release your PC muscle for the duration of 10 seconds. Then repeat this exercise two more times. This will slowly increase your ability to hold your PC muscle flexed giving you a harder erection and a more powerful thrust.
As you get better with this exercise try to hold the flexed PC muscle longer before relaxing the muscles. After you’ve mastered this you can move on to the Intermediate PC Muscle Exercises.
Intermediate PC Exercises
The intermediate PC muscle exercises are slightly more difficult, but if you’ve performed the beginner exercises regularly, these should be no problem at all. You will see a more direct benefits from these exercises, and you will notice see an immediate improvement in your sexual stamina. This is where things start to get interesting.
1.The first exercise will take a lot of practice to perfect, but once you do, you’ll be very happy you did. Start by flexing your PC muscle for 5 seconds, release, then flex again for another 5 seconds. But it is important that you do this slowly to get the best results.
You want to start with 10 reps of this exercise every day, but you should slowly work your way up to 50 reps a day, over the course of a month or so. If you are able to consistently do 50 reps from day to day, you can scale buck the exercise to 30 reps a day to keep the PC muscle “toned.”
2.This next exercise is almost identical to the previous exercise, but should not be overlooked. Instead of holding for 5 seconds each time, hold for just 2 short seconds. These are easier to do, so begin with 20 reps, and slowly make your way up to 100. Once you’ve achieved this level of control, you can go back down to 50 reps a day.
3.Again, this is another variation of the above 2 exercises, but is the most difficult of the 3, but remember the saying, “no pain, no gain.” But I promise you, it won’t be painful, it just takes a little more practice.
Flex you PC muscle as tight as you possibly can. Now the real test is to hold this contraction for 20 seconds! After 20 seconds you can give yourself a rest for 30 seconds. You should do this exercise 5 times a day, and VERY slowly work your way up to 10 reps a day.
After 6 weeks, you will notice an amazing difference. You will be able to hold a firmer erection, for much longer periods of time. You will also have a new found control over when you release your ejaculation. The time you can last in bed will be exponentially longer.
4.The final intermediate PC muscle exercise is a piece of cake, but is a great way to improve control. Begin by flexing you PC muscle at 25%, hold, then at 50%, hold, then at 75%. Finally, flex your PC muscle as hard as you can and hold it for 20 seconds.
Then release the PC muscle slowly, holding it at the same levels on the way back as you did when you were flexing. Do this exercise 5 times in a row each day, without fully resting the PC muscle in between reps.
Expert PC Exercises
So you’ve already mastered the novice and intermediate PC muscle exercises. You probably think your quite the stud now. But just wait until you give these expert PC muscle exercises a try. Once you’re able to master these methods you’re premature ejaculation problems will be a problem of the past. Both you, and your partner, will enjoy sex so much more.
1.You’re going to have to take your time with this first exercise. Over the course of four minutes take your PC muscle from fully relaxed to fully flexed. Ignore any signs that make you feel as if you are fully flexed, well it probably isn’t.
You need to continue to hold your PC muscle in the flexed position until you start feeling the burn. But don’t stop there! Continue to hold the contraction for just another 30 seconds. No pain, no gain!
When you just can’t hold it anymore, release the PC muscle and do 20 reps of quick contractions immediately after.
Luckily, all it takes is 1 rep of this exercise daily to start seeing some progress.
2.The last of the expert PC muscle exercises is definitely an exercise you’ll have to do in the privacy of your own home, but is the most fun of them all.
You first need to achieve an erection. You know your own penis more than anyone, so I won’t even bother with an explanation.
Then, using your dominant hand, wrap a fist around your shaft. With a firm grip around your penis, try flexing your PC muscle in 2 second intervals. The added pressure will trap blood in the shaft of your penis.
Try to keep your penis in a single position while flexing. By doing so, you’re essentially training your penis to maintain a longer erection. Ah, the power of the PC muscle!
Repeat these 2 second intervals 10 times to complete a rep. Then do as many reps as you can, until you just can’t flex your PC muscle anymore. There’s no limit to how many times you can perform this exercise in a day. But the more the better.
If you’ve managed to make this far along in the exercises, you’re already leaps and bounds ahead of the other people that are still suffering from premature ejaculation. Once you’ve reached the intermediate levels, and eventually the expert levels, you’ll begin noticing amazing improvements in the hardness of your erections, the amount of ejaculate, and you’ll be able to release it when YOU want.
