Essential Penis Exercises For Men

Partners who want to last longer may have heard of exercising the PC muscle to prolong the duration of sex.

What is a PC muscle exercise?

In layman's terms, PC muscle exercise is a Kegel exercise, which is a 'pelvic' exercise that stretches the pelvic floor muscle groups and indirectly stimulates the genital area.

It is a simple exercise that can be done by both men and women, young and old, that not only improves vaginal relaxation in women, but also allows men to prolong their lovemaking time.

With PC muscle exercise, men are able to control the muscles of the entire body for longer periods of time; build a ‘muscular’ penis; increase the volume and frequency of the body; significantly improve sexual performance; and experience multiple orgasms with less fatigue.

Where is the PC muscle?

The PC muscle is located between the balls and the anus, and when it is active it can control the movement of a man's erection.

If you can't find it, you can try the pause peeing method: pause peeing while peeing, divide it into 3 or so times, try it a few more times and you'll find that the pause peeing has to be controlled by a piece of muscle between the balls and the chrysanthemums. 

Beginner Exercises

Basic: 3 sets per day, contract the PC muscle 20 times per set, holding each contraction for 1-2 seconds, then relax the muscle.

Perform each set for 3-4 days, keeping your breathing normal and not holding your breath during the exercise.

Advanced: Add 10 slow contractions to each set of contraction training - take 5 seconds to slowly contract the PC muscle until it can no longer be contracted and hold this tension for more than 5 seconds, gradually relaxing the muscle over the course of 5 seconds if you can.

Intermediate exercises

After 2 weeks of beginner exercises you should be able to contract your PC muscle more easily and hold it for longer, just like any other muscle in the body that can respond to stimuli, becoming more developed with more use.

At this point you can contract your PC muscle for longer and with more intensity - try contracting your PC muscle and holding it for 5-7 seconds, try going from 3 sets of 3 per day with 20 contractions per set to 50 contractions per day.

Once you are comfortable with this, you can basically contract your yin and anal sphincters separately or at the same time.

Do alternate PC exercises, contracting your PC muscle at a very slow pace; it may take several minutes to reach a fully contracted position.

Once fully contracted, try to contract a little more and hold for 30 seconds. Continue to breathe slowly. When you have reached your limit, relax and do 20 regular PC muscle contractions.

Men can do PC muscle exercises while they have an erection. 

There are several PC muscle exercises, most of which involve resistance training:

• Place a small towel on your erect ding-dong, then lift the towel by contracting your PC muscle, hold for 2-5 seconds, then relax and repeat 30 times;
• Place your hand 1-2 inches above your erect ding dong and contract your PC muscle to bring the ding dong to the position of your palm, hold for 2-5 seconds, then relax and repeat 30 times.
• Place your hand 1-2 inches above the erect ding-dong, contract the PC muscle, let the ding-dong touch the palm of your hand, use your palm to gently push down, form a certain resistance. Hold for 2-5 seconds, then relax and repeat for 30 seconds.

Here we should remind you that the exercise should not be excessive, a proper combination of primary intermediate exercises, you only need to perform 3 sets of PC muscle exercises per day, each set of 50 strokes.

Advanced exercises

After the man has an erection, do thrusting exercises and both partners take turns doing PC muscle exercises.

This type of PC muscle exercise with your partner is more effective and more fun.

Of course, it is also possible to do the exercise alone.

Performing PC muscle contractions during erection - Massage your shaft until it is erect and finally approaching a cake flush.

At this point, stop massaging immediately and start contracting your PC muscle.

As soon as you start to get weak, repeat the process by massaging until you are close to the peak of your erection and contracting your PC muscles again.

If you have a sudden orgasm during an exercise, it's probably because your PC muscle isn't strong enough for advanced exercises, and you should focus on mastering intermediate techniques before moving on to advanced exercises.

Here are some more advanced PC muscle combination exercises!

PC muscle lightning exercise

• As a warm-up, start with 50 PC muscle contractions.
• Contract the PC muscle as hard as you can and hold it for 30 seconds.
• Perform 100 PC muscle contractions without rest, contract for 2 seconds, relax for 2 seconds and hold.
• Contract PC muscle as much as possible, hold for 1 minute, this process is painful.
• After resting for 2 minutes, do 50 repetitions of 5-second contraction exercise.

PC muscle contraction exercise

Tense and relax again and again, 30 times for a group, in the slow start to do 100 times for a group.

Prolonged slow contraction, do 30 contraction exercises to warm up, in the state of holding the contraction for a count of 20, and then relax, rest for half a minute, repeat 5 times.