How to train your PC muscle – pelvic floor exercises for men

pelvic floor exercises for men

Training the pelvic floor muscles with special exercises – also known as Kegel exercises – is not just for women. Men can also benefit greatly from strong pelvic floor muscles! The most important muscle in this muscle group is the pubococcygeus or PC muscle. Read on to find out how you can strengthen it.

The PC muscle: the most important pelvic floor muscle

The pelvic floor muscles are part of a muscle group located in the pelvis of both men and women. This runs from the tailbone towards the pubic bone. You could say that it forms a kind of “hammock” that supports all pelvic organs, such as the uterus, the bladder, and the intestines.

In men, the pubococcygeus muscle (PC muscle) is the main pelvic floor muscle. This muscle controls bodily functions such as urine flow and orgasms. For this reason, training this muscle to become stronger can have sexual benefits!

Where is the PC muscle located?

Of course, in order to train it, you should first know where the PC muscle actually is. This muscle is the same muscle that’s responsible for controlling urine flow. So when you’re trying to keep from peeing, you can feel this muscle contracting and relaxing.

“Pretend you’re trying to keep from peeing; the muscle you’re tightening is the PC muscle.”

Benefits of a strong PC Muscle

  • Gain control over orgasms, including the ability to delay cumming
  • Experience orgasms more intensely
  • Completely empty your bladder and bowels
  • Harder erections

Gaining control over orgasms

Physically speaking, an orgasm is nothing more than the contraction of several muscles, including the pelvic floor muscles. This contraction is caused by the tension on the muscles. The more the tension increases, the faster you will cum. Sometimes, the tension intensifies so much that it can lead to premature ejaculation. For this reason, relaxing these muscles is necessary to delay the orgasm. By training your muscles with Kegel exercises, you can gain control over their contraction and relaxation.

Experiencing orgasms more intensely

The more tension on the pelvic floor muscles, the more powerful the orgasm will be. A powerful orgasm is often the result of longer control over muscle tension. The more often you postpone the orgasm, the more the tension will increase. When you finally come, the tension released will be so intense that the orgasm will be mind-blowing.

A harder erection

Besides the PC muscle, another pelvic floor muscle also important for a man’s sexual functioning is the bulbocavernosus muscle (see image). This muscle is responsible for controlling the blood supply to the penis. The more strongly this muscle is trained, the more blood can flow to your dick, leading to a firmer erection.

kegeloefeningen voor man

Kegel exercises for men

Kegel exercise 1: contracting and relaxing the PC muscle

Have you been able to find the PC muscle? Practice contracting and relaxing it. Tighten the muscle for 5 seconds, and then relax. Do this 20 to 30 times in a row, and repeat the routine three times a day (e.g. in the morning, afternoon, and evening). Notice any improvement? If so, increase the number of reps and the frequency.

Tip: You can also use an app to help you contract and relax your pelvic floor muscles. A useful app we recommend is Kegel Trainer

For this exercise, it’s not necessary to sit, lie down, or stand in a particular position. You can do this exercise at any time, wherever you are.

Kegel exercise 2: The bridge

Lie on your back and place your heels as closely to your buttocks as possible. Next, flex the PC muscle a few times, as described in exercise 1. Extend the exercise further by pushing up your pelvis. You’ll now come to a “bridge position” (see the image below). Try to tighten the pelvic floor muscles firmly. Hold the bridge position for 10 seconds, and then slowly lower back down. Repeat this routine 10 times.

Want more of a challenge? Place an object, such as a ball or a pillow, between your knees. You’ll give your pelvic floor muscles an extra workout by squeezing your knees together during the exercise.

bridge pose


What other exercises can I do?

  • Squats
  • Lunges
  • Hip thrusts

Training pelvic floor muscles with anal beads

The anus is also part of the area where the pelvic floor muscles are located. When the pelvic floor muscles contract and relax, the sphincter muscle also contracts and relaxes. Kegel exercises are also related to the anus. You can use anal beads to train these as well.

How do you like to train your PC muscle?

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