Two weeks ago, I started my Sex God Ripped Full Body Work Out Program (I should get a copyright on that funky name) in my blog post How To Build Muscles. This week, now that we slowly move into the specifics, it’s time to focus on one specific muscle and that’s the Pubococcygeus muscle or simply PC muscle. Next to a healthy cardiovascular system and enough testosterone, in your body, as described in my blog post Testosterone Boosters,  this muscle is the kex muscle for a strong and long lasting erection. This is where the rubber hits the road – so to say.

pc muscle

“The pubococcygeus muscle or PC muscle is a hammock-like muscle, found in both sexes, that stretches from the pubic bone to the coccyx (tail bone) forming the floor of the pelvic cavity and supporting the pelvic organs.” (Wikipedia) The PC muscle mainly controls urine flow and contracts during orgasm. Although this muscle is mainly exercised by women, especially for pelvis floor muscle strength, there are also benefits for men. Three of the most interesting once are:

  1. Increase erectile strength and duration
  2. Stop Premature Ejaculation
  3. Foundation for Mastering Multiple Orgasms

What I am most interested in right now is the effect it has on erectile strength and stamina. As we all know by now, “the primary physiological mechanism that brings about erection is the autonomic dilation of arteries supplying blood to the penis, which allows more blood to fill the three spongy erectile tissue chambers in the penis, causing it to lengthen and stiffen.” (Wikipedia) If the veins don’t close properly or open up again, we lose an erection. Exercising the PC muscle can help us keeping the veins closed.

But how does someone exercise his PC muscle? That’s a question Arnold Kegel asked himself back in 1940s and developed pelvic floor exercises better known as Kegel exercise. The exercise basically “consist of repeatedly contracting and relaxing the muscles that form part of the pelvic floor” (Wikipedia) Sounds easy, but how do you know what muscle to flex exactly?


As mentioned above, the PC muscle also controls urine flow. This means, the muscle you contract to slow down or stop your urine flow is you PC muscle. So next time you urinate, become aware of your PC muscle by repeatedly contracting and relaxing your PC muscle which should stop and start your urine flow.

As soon as we know how to voluntarily contract and relax our PC muscle, we can exercise it like every other muscle in the body. And just like with any other muscle we do that with different exercises with a certain amount of repetition and a certain amount of sets. And just like with any other muscle we need to give it its proper rest so it can replenish itself and grow thus become stronger which in the end will result in a stronger and longer lasting erection.


Let’s start with a basic workout. We’ll do the work out six days a week with the 7th day being a rest day. It’s best to do the Kegel exercises sitting upright on a chair or standing. The goal after four weeks is to be able to lift a towel with your erected penis. And that’s the routine:

1) Warm Up: 10 sets
  • Contract PC muscle for 5 seconds
  • 5 seconds rest
2) Standard Contractions: 10 sets
  • Contract PC muscle firmly for 30 times
  • 1 minute rest
3) Flutter: 3 sets
  • Contract PC muscle quickly and repeatedly for 10 seconds
  • Rest for 10 seconds

In week two add the following exercise at the end of the basic routine:

4) Flex and Hold 1: 1 set
  • One minute rest
  • Contract your PC muscle firmly and hold for one minute

In week three increase the duration of the last exercise to two minutes.

And in week four add the following exercise at the end of the week three routine:

5) Flex and Hold 2: 5 sets
  • Contract and hold PC muscle for 20 seconds.
  • Rest for 30 seconds

After the four weeks will move our exercise routine up a notch and introduce more advanced and fun ways to exercise the PC muscle to further increase our erectile strength and stamina. If you suffer from performance anxiety or lose your erection when putting on a condom or approaching intercourse you should additionally check out Steal Back Your Erection.