William
Are you experiencing issues such as poor treatment outcomes, disease recurrence, or dissatisfaction with sexual performance related to prostatitis, premature ejaculation, or impotence? If so, I’d like to recommend a method called “PC muscle training” that can potentially meet your needs.
PC muscle training focuses on the pelvic floor muscles and aims to improve the strength, hardness, and duration of erections. By challenging yourself to a regimen of pelvic floor PC muscle training, you can potentially experience improvements in prostate health and sexual performance.
PC muscle
Find the location of the pelvic floor PC muscle
The pelvic floor PC muscle is situated between the pubic bone and the coccyx, roughly in the pelvic region. It is located in the vicinity of various organs, such as the bladder, prostate, ejaculatory opening, seminal vesicle, penis root, and urethra, as well as the rectum, anus, spine, and buttocks. While it cannot be directly felt on the body’s surface, digital examination through the anus (butthole) can provide access to the periphery of the PC muscle, making the closest accessible point the anus.
When performing pelvic floor PC muscle exercises correctly, you may experience the following sensations:
- A pulling sensation at the root of the penis, potentially resulting in natural erections during exercise.
- A sense of firmness and warmth in the pelvic region.
- After exercise, you may notice stronger and smoother urination, smoother bowel movements, and enhanced sexual function.
Many beginners tend to experience discomfort or pain in the abdomen and thighs after training, often due to the involvement of abdominal, thigh, and buttocks muscles. Additionally, some individuals may unintentionally hold their breath throughout the exercise, which is incorrect. To address these issues, consider the following:
- If you are unsure of how to correctly contract the pelvic floor muscles, focus more on locating the muscles and tightening them during the training process.
- If the pelvic floor muscles are weaker compared to the abdominal, leg, and buttocks muscles, which tend to overpower them, it’s important to strengthen the pelvic floor muscles. For example, when training in a lying position, keep your knees bent, place one hand on your stomach to ensure it’s completely relaxed, and check that your abdominal muscles are not overly engaged. Similarly, a sitting position, naturally, reduces the involvement of the leg and buttocks muscles.
- Ensure smooth breathing during training. Avoid holding your breath, as proper respiration helps relax the muscles and allows the pelvic floor muscles to be fully engaged during exercise.
Preparations before pelvic floor PC muscle training
Empty your bladder before training: It’s essential to urinate before training to relieve pressure on the pelvic floor PC muscles. This ensures that the muscles are not under tension during training, which can impact the training’s effectiveness. Training with a full bladder may lead to discomfort, frequent urination, or urinary incontinence.
Take a few deep breaths, relax your body, and focus on your pelvic floor muscles:
- Tightening: Exhale and tighten the pelvic floor muscles, feeling the contraction and lift from the pubic bone to the coccyx. Specifically, focus on inwardly squeezing and lifting the perineum, the area between the urethral opening and the anus.
- Relaxation: Inhale and gently release the tightened pelvic floor muscles.
The core of pelvic floor PC muscle training lies in three key elements: finding the pelvic floor PC muscle, using the correct training method, and persisting in training. There has 30-day pelvic floor PC muscle training challenge and significant visible improvements in male strength have been observed.
PC muscle training plan
Integrate training into your daily life, aiming for at least two training sessions per day (morning and evening) using three different postures.
- Lying down: Contract and relax your PC muscle, repeating this process 60 times per set for three sets, each with a 15-second break in between.
- Sitting: Contract your PC muscle until you reach your maximum strength, and repeat this process ten times.
- Standing: Contract and relax your PC muscle, aiming for 60 repetitions per session, with each contraction lasting 3-10 seconds (gradually increasing over time), and a 3-second rest between each repetition.
This training can be done in the morning when you wake up, and again at night before bed. Each training session typically takes between 10 to 30 minutes. Focus on the following four points during training:
- Strength: Achieve maximum tension during muscle contraction, ensuring a firm squeeze every time.
- Speed: Strive to reach maximum tension quickly, and then release slowly over a 10-second period.
- Duration: Hold the maximum muscle contraction for as long as possible, exerting your best effort.
- Repeatability: Aim for an adequate number of repetitions to achieve the desired tension. Adjust the frequency and intensity as needed throughout your training.
After 2 weeks of experience and familiarity with locating the pelvic floor PC muscles, focus on maintaining consistent training. Continue to gain experience and communicate with your doctor to ensure that you are performing the exercises correctly. Assess your adaptation and progression during this stage, providing a foundation for adjustments to training volume in the next phase.
After 3 weeks of training, the overall intensity of pelvic floor PC muscle training should be less straining. During this period, strive to further improve by:
- Increasing frequency and repetitions: Progress from training twice daily to three times per day (morning, noon, and night). Look for opportunities to practice throughout your daily routine. Increase the number of repetitions by approximately 1/3 in each posture: lying (240 times), sitting (13 times), and standing (80 times).
- Additional exercises: Incorporate squats and hip bridges/lumbar bridges to target the muscles of the waist, thighs, and buttocks. Strengthening these lower body muscles will contribute to your overall strength and performance during sexual activity.
F&Q about PC muscles
Which activities use the PC muscles of the pelvic floor?
The following actions are not meant to be daily training methods for strengthening the PC muscles of the pelvic floor:
- Interrupting the flow of urine while sitting on the toilet and then continuing to urinate. The PC muscle of the pelvic floor is responsible for stopping and continuing the flow of urine.
- Trying to control gas or bowel movements while sitting or standing. The PC muscle of the pelvic floor helps in controlling these functions.
- During masturbation or sexual activity, apply pressure to the perineum (the area between the anus and scrotum) to delay ejaculation and experience pleasure without climax.
- Focusing on contracting the perineum during an erection, feeling a heightened sensation of engorgement in the penis. This contraction involves the PC muscle of the pelvic floor.
Can everyone do pelvic floor PC muscle training?
Pelvic floor PC muscle training may not be suitable for everyone, and some individuals may need to temporarily avoid or postpone training due to certain conditions:
- Patients with acute inflammatory infections are accompanied by symptoms such as painful urination, fever, blood in urine, and difficulty urinating.
- Individuals with a history of pelvic floor trauma or surgery within the past month, or longer for certain conditions.
- During an active phase of hemorrhoids with blood present in the stool.
- In the case of other potential health concerns, it is recommended to consult a doctor for confirmation before proceeding with training.
What roles of pelvic floor PC muscles in men?
The PC muscle of the pelvic floor plays a crucial role in supporting the internal organs within the pelvic region and maintaining the tension of the soft tissues in the genital area. It is closely associated with male functions including erection, ejaculation, urination, and defecation.
Weakness of the pelvic floor PC muscle, often caused by factors like a sedentary lifestyle, lack of exercise, trauma, or aging, can result in problems such as weak or prolonged erections, difficulty controlling ejaculation, weak urination, frequent urination, urinary leakage, constipation, and difficulty with defecation or fecal incontinence.
By undergoing training, the PC muscle of the pelvic floor can become stronger, leading to various positive effects. These include increased sensitivity and firmness of erections, improved control over ejaculation with delayed ejaculation and prolonged sexual activity, enhanced force during urination to prevent conditions like prostatitis, and smoother defecation with reduced occurrence of constipation and improved control.
Can do pelvic floor PC muscle exercises multiple times?
It’s common to wonder why they don’t see any results after a week of exercise. Pelvic floor muscle training requires persistence and slow and careful progress. In my experience, it typically takes at least 4 to 6 weeks to observe initial results, and it may take 3 to 4 months for the effects to stabilize.
During training, it’s important to follow the principles of muscle exercise. Overtraining can lead to muscle fatigue or even spasm. Adequate recovery time after training is crucial. The pelvic floor muscles also need sufficient time to recover and prepare for the next contraction. If recovery is insufficient, the subsequent contraction intensity may suffer, resulting in suboptimal effects.
