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.

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.

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.

Pause Urination – When urinating, contract your PC muscle to briefly pause urination. Maintain pausing for as long as possible. Relax your muscle and continue urinating. Repeat this process 5 to 7 times everytime you go to the restroom to urinate.

To not be able to flex and maintain the contraction of your PC muscle for more than a couple of seconds is completely normal in the beginning. This exercise will improve that. Check it out….

Flex your PC muscle and release it several times over a 10 second period. You don’t need to hold the contraction. Repeatedly flex and release quickly over a 10-second time frame. Then, rest for 10 seconds.

Repeat 2 more times.

Take a break for 1 minute seconds. After your 1 minute break, carry out that entire process again before taking another 1 minute break. You should perform this exercise 3 times every day.

It’s entirely normal to not be able to maintain flexing our PC muscle for the entire exercise. This only means that you need to work out your PC muscle on a regular basis. Don’t overexert yourself, repeat this method as long as your able to. Also, remember to push yourself a little more each week by attempting a few more sets then the week before. Ultimately, with enough practice you’ll be able to perform this exercise without difficulty and this is when you’ll be ready for the intermediate level.

Penis Flex and Lift – This is an exercise that can be practiced literally anywhere, and you should practice every chance you get. As we already went over your PC muscle causes your penis to move. It’s more apparent when you have a full erection; however, although incredibly vague you’ll also see slight movement when it’s flaccid as well.

You could be home laying on the couch, at your office, in the car stuck in traffic, wherever you may be practice flexing your PC muscle and try to move your penis. Maintain that muscle contraction for as long as possible before you release it. The element that makes this exercise so great is it’s convenience, which means that you can literally exercise anywhere you are. And as the age old philosophy states "Practice makes perfect".

Squeeze Play – 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 back the exercise to 30 reps a day to keep the PC muscle “toned.”

Short Squeeze – 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.

Long, Measured Squeeze – 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.

PC Pyramid Step Training – 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.

Burn PC Muscle – Begin flexing your PC muscle little by little. Remember to take it slow. Your goal is to go from flaccid to fully-flexed over a period of 3 minutes. Around 2 minutes (or earlier), you’ll begin to feel that your PC muscle is already completely flexed.

Don’t pay attention to this. It’s just your mind playing tricks on you, continue flexing.

After you hit the 3 minute mark, your PC muscle is going to feel like it’s burning. But don’t worry, instead hold that contraction for 30 seconds and embrace the burn.

After the 30 seconds are up, continue flexing your PC muscle even more. Trust us, you can go even longer flexing even if you think you simply can’t. Train your mind to focus on the exercise and push through the burn.

When your body has finally had enough and urges you to relax, release your PC muscle and finish 20 PC squeezes quickly (See Level 2 Exercise #1).

Repeat this process once every day. Prepare a towel to wipe the beads of sweat from your face, you’ll need it.

Apply Pressure – The major advantage for these exercises above is the fact that they’re so convenient to practice just about anywhere. No one will notice, unless you have some serious boner issues. However, this last exercise is a bit different and we strongly suggest you do this in your own privacy. You’ll see why in just a second…

Step 1 – Stroke your penis until you reach maximum erection. Please use lubrication if necessary. Something like ProSolution Gel should help.

Step 2 – Take your main hand and firmly wrap it around the shaft of your penis. While clasping, flex your PC muscle and hold the contraction for 2 seconds. By clenching your penis shaft while holding the contraction will help trap blood in the chambers of your penis also known as the corpora cavernosa. Make sure to keep your penis still when you flex.

The science behind this is the fact that you’re applying tension against the PC musle’s natural way. What does this do? It simply forces your muscle to increase strength in order to push blood into your penis and prolong the erection.

Step 3 – Begin with 10 reps (Step 2 acts as 1 repetition). A total of 10 reps should be completed in 60 seconds. Complete as many sets of 10 reps as you possibly can. The first set should pose no difficulty. Keep going until you burn yourself out. As we stated earlier, your mind will play tricks on you in the later reps so be sure to stay focused and in control of your own body. In other words, even when you think you can’t advance forward, keep pushing.

Continuous improvement happens when we learn to focus our mental, physical, and emotional energies to push ourselves a little past our comfort zone each and every time.

Step 4 – Ultimately, you’re seeking to carry on as many repetitions as possible. As stated above, while continuing to add more and more reps each day, keep in mind to exert more pressure against your PC muscle by pushing down a little on your penis with your clenching hand (Note: Do not grip your penis more tightly). Try to practice this exercise once a day.