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Your PC Muscle

HTHGS: Locating your PC muscle (Written by Alex Robboy, LSW)

Locating your PC muscle: The next time you are urinating, stop the urine mid-flow. The muscle that you used to stop the urine flow is the PC muscle. Once you have completed urinating, continue practicing squeezing that muscle.

Exercises for the PC muscle:

  • Squeeze your PC muscle and hold for the count of 5, repeat ten times
  • Squeeze your PC muscle ten times fast, repeat 3 times
  • Squeeze your PC muscle in intervals of long / short for a count of 10, repeat 3 times
  • Squeeze your PC muscle and hold as long as you can. Work your way up to 2 minutes.
  • If you are a woman, squeeze your PC muscles while placing your finger just inside your vaginal canal
  • If you are a man, squeeze your PC muscle, such that you are able to tap the tip of your penis against your stomach

Strong PC muscles directly correlate with lasting longer and strong orgasms. Therefore, it is in your best interest to strengthen your PC muscle through constant exercise. These exercises can be done at work, in a conference, at lunch or even during dinner. Furthermore, rapidly squeezing and relaxing your PC muscles during intercourse not only heighten your sexual responsiveness, but can increases your partners stimulation. When a woman squeezes her PC muscle, many men report feeling like the vagina felt tighter, like they had just received a 'hug'. When a man squeezes his PC muscle, many women report feeling like they felt extra pressure on the top part of their vaginal walls, and some even claim that their g-spot gets stimulated.

HTHGS: Penile Fitness

Thanks to we can discover how to improve our sex life in a natural and healthy way. Learning how to strengthen the PC muscle found in woman and men can lead to more enjoyable sex.
   PC exercises are one of the most important exercises you can do for penile fitness and strength development.
   Having a strong PC muscle will enable you to experience a whole new level of ecstacy when making love with your partner. Imagine having the ability to actually make your erections ROCK HARD, and keep from ejaculating by simply flexing your PC muscle so tight it cut's off the ejaculatory canal. It's all possible! Please, follow the directions carefully, and as any exercise program, you should consult your Doctor and/or Urologist before engaging in any vigorous exercise, either to your penis or your body.
   Warming up: Start out by flexing and unflexing at a steady pace for a good 30 flexes. At the end of the set, rest for 30 seconds. Continue with 2 more sets, resting for 30 seconds between each. After this is complete you should have better control over your PC muscle due to the increased blood flow.
   PC Clamps: Squeeze and release over and over again. Start with sets of 30, and build yourself up to a set of 100 or more. Many women are able to do a single set of 700+ until they have to stop due to exhaustion. Your PC heals quite fast and you will find yourself waking up with ROCK HARD erections every morning! Make sure you do at least 300 PC Clamps a day for the rest of your life. You will soon find that it's the best move you could make for your sexual health and ability.
   Long Slow Squeeze: Warm up with a set of 30 clamps then flex as hard  and as deep as you possibly can. When you cannot squeeze any deeper,  hold where you are at for a 20 count. Rest for 30 seconds. Repeat 5 times. After a month or so of exercising, you should be able to do squeeze and hold sessions for at least several minutes at a time. This particular exercise will give you absolute erections of STEEL and ability to last as long as you want in bed. Eventually work your way up to 10 sets of 2 minute long holds. It may sound like a lot now, but wait until you start to see the benefits! You'll be exploding across the room when you ejaculate! I've been told that it is this very exercise that has made Peter North so popular in the porn business!
   The PC Stair Steps Workout: This exercise is simply tightening and loosening your PC muscle in increments. Begin to tighten your PC,  hold, then tighten more, hold, a little more, hold, then tighten all that you possibly can and hold. Hold this for 20 seconds, then untighten a little bit, hold, untighten a little bit more, hold, a little more, hold, then finally release the rest. Do this 5 times with no rest in between.
   The PC Tremble: Begin to tighten your PC muscle VERY slowly. SO slow in fact that it should take 5 minutes to complete. At some point you will feel that you can no longer tighten your PC but KEEP GOING! Go beyond where you think you can go. Keep tightening until your PC begins to tremble. Hold VERY TIGHTLY at that point and breathe very slowly and deeply for 30 seconds. At the end of 30 seconds tighten your PC even more, continually trying to gain new ground. When the burning becomes overbearing finally release and do 20 PC clamps. You should be very exhausted after this exercise. Do one set every day at  the end of your workout.

 written by Alex Robboy, LSW



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The Founder: "Alex" Caroline Robboy, LCSW, QSW, CAS

Ms. Robboy is the Founder and Chief Executive Officer of The Center for Growth Inc and How To Have Good Sex Inc.  Alex practices marriage and family therapy and sex therapy, and also conducts periodic seminars about human sexuality throughout the northeastern United States.

Ms. Robboy graduated from the University of Pennsylvania where she earned a Masters degree in Social Work, a Certificate of Advanced Studies in Human Sexuality Education and a Post-Masters Certificate in Marriage Counseling & Sex Therapy. Through the American Board of Sexology, she is a board certified sexologist and through the American Association of Sex Educators Counselors and Therapists a certified sex therapist.  Additionally, she is a licensed clinical social worker and a member of the American Board of Marriage and Family Therapy.


  Our Philosophy sex is like dancing, it changes every time. It depends on culture, atmosphere and mood. Sometimes it is done alone, with a partner or in a group. It can be fast and hard or slow and soft. Sex is a combination of non-verbal negotiation and verbal cues: a scream, a twitch of the toes, or a flush of the face. There is no one 'right' way to move, only what feels good to all those involved. 
     The purpose of this site is to share information. Thus, if you have any ideas, thoughts or information that you believe others might benefit from, please e-mail your tip to and I  will be sure to include it on either our weekly newsletter or here on the actual website. 

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