Kegel exercises — also called PC-muscle contractions — are named after Arnold Kegel, the Los Angeles doctor who promoted them. The method stimulates the genital area and increases blood flow there, which improves sexual function. Below is the routine the source lays out, in three tiers, with the actual rep counts.
Where Is the PC Muscle, and How Do You Find It?
The PC muscle sits between the testicles and the anus. When it contracts, it controls part of erection in men.
If you can't feel it, try the pause-the-stream test the next time you urinate. Break one urination into about three short bursts. Try it a few times and you'll find the muscle you squeeze to interrupt the flow — the one between the testicles and the anus — is the PC muscle.
What Does Training the PC Muscle Actually Do?
The source lists five benefits:
- Trains the muscle you use to control ejaculation, helping avoid premature ejaculation.
- Builds a firmer-feeling erection.
- Increases ejaculate volume and the strength of ejaculation.
- Noticeably improves sexual performance.
- Builds the ability to have multiple orgasms without crashing afterward.
Beginner Kegel Routine (Weeks 1–2)
Contract the PC muscle 20 times per set. Each contraction: hold 1–2 seconds, then release. Three sets a day, three to four days a week. Breathe normally — don't hold your breath.
Add 10 slow contractions to the end of each set. Take 5 seconds to slowly ramp the PC muscle up to its maximum contraction, hold the peak for 5 seconds, then take 5 seconds to slowly release.
A stronger PC muscle helps both sexes with urinary and fecal incontinence, and in men helps prevent erection problems and premature ejaculation. Learn the simple routine and build the foundation of a PC-muscle practice.
Intermediate Routine (Weeks 3–6)
After about two weeks you should be able to contract and hold the PC muscle more easily, for longer. Like any other muscle, it responds to load and grows with more use. Next: push the contraction range and increase the count.
- Stop holding 1 or 2 seconds. Aim for 5–7 seconds per contraction.
- Move from 3 sets of 20 reps a day to 3 sets of 50 reps a day.
- Once you're skilled at it, you'll be able to contract the penis-side sphincter and the anus sphincter separately, or together.
Add alternating-speed contractions. Contract the PC muscle very slowly — so slowly it takes minutes to reach peak contraction. When you're fully contracted, squeeze once more and hold for 30 seconds, breathing calmly. When you hit your limit, release and do 20 regular PC-muscle contractions. Run this at the end of every workout.
Erect-state resistance drills (do these during a natural erection).
- Drape a small towel over your erect penis. Contract the PC muscle to lift the towel. Hold 2–5 seconds, release, repeat 30 times.
- Hold your hand 1–2 inches above your erect penis. Contract the PC muscle until the erection pushes up to your palm. Hold 2–5 seconds, release, repeat 30 times.
- Same as above, but as you push up, your hand presses down gently, adding resistance. Hold 2–5 seconds, release, repeat 30 times.
Don't overdo it. Combine beginner and intermediate moves; 3 sets of 50 reps a day is enough. Overworking the muscle just causes fatigue.
Advanced Routine — Partner Play and Edging
Partner-play contractions during sex. Once the erection is up, the partner takes turns contracting their own pelvic floor while you contract yours — a back-and-forth pulse during penetration. Only do this with a partner who is equally into it.
Erect-state edging. Massage your penis until it's erect. Bring it close to orgasm, then stop the massage and contract the PC muscle hard. Once the erection starts to soften, massage it back up to the edge again. Repeat until the PC muscle is well worked. If you orgasm during this drill, your PC muscle isn't strong enough yet — go back and master the intermediate routine first.
PC "lightning" drill. Harder than it sounds — it stacks different contraction intensities and patterns in one session. Find a comfortable position for 10–20 minutes. Remember to breathe.
- Warm up with 50 regular PC-muscle contractions.
- Contract as hard as you can and hold for 30 seconds.
- Without resting, do 100 PC-muscle contractions: contract 2 seconds, release 2 seconds.
- Contract as hard as you can and hold for 1 minute — this should be uncomfortable.
- Rest 2 minutes.
- Finish with 50 reps of 5-second holds.
PC-muscle clench-and-release sets. Squeeze-release, squeeze-release. Start with 30 reps per set; build up to 100. Some men already work up to 700-rep sets to failure.
Long slow holds. 30 contractions to warm up, then a sustained contraction for a 20-count, rest half a minute, repeat 5 times. Workout over.
How Often Should You Train?
PC-muscle training is, in the source author's view, the simplest effective way to improve sexual performance, without equal. Try the routine for a month and see what you get.
For partner play that uses the same muscle group, see our guide on getting the most out of a sex machine — the same pelvic-floor control is what steadies a thrusting partner. For comfort during any kind of training or play, the right water-based lube keeps friction from working against you.
