PC musckles
So, i informed myself about the pc muscle years ago.. and then promptly and properly forgot about it and how to exercise it.. well those days are gone..
and just so i dont forget..:
Exercise 1:
Quickly clench and release your PC muscle for a 10-second period -- take a 10-second break. Perform three sets, then take a 30-second break.
Clench and unclench for 5 seconds with 5-second breaks in between -- 10 times in a row.
Tighten your PC muscle for 30 seconds and release for 30 seconds -- 3 times in a row.
Repeat the first step and you're done for the day.
Exercise 2:
Tighten your muscle and hold for a count of 5, and release. Repeat 10 times.
Squeeze and release the muscle 10 times quickly. Repeat 3 times.
Tighten and release your PC muscle in long and short intervals for counts of 10. Repeat 3 times.
Squeeze your muscle and hold it for as long as you can. Try to work your way up to 120 seconds (relax, that's only two minutes).
Exercise 3:
Fully squeeze and release your muscle over and over again. Begin with one set of 30, and then slowly work your way up to over 100.
Squeeze as tightly as you possibly can (make sure it's only your PC muscle that you're clenching). Hold it for 20 seconds, then rest for 30 seconds. Repeat 5 times.
Exercise 4:
Simply begin squeezing and releasing your muscle for 2 minutes a day and gradually work your way up to doing it for 20 minutes at least 3 times a day. You should eventually be able to perform at least 200 repetitions per session.
and just so i dont forget..:
Exercise 1:
Quickly clench and release your PC muscle for a 10-second period -- take a 10-second break. Perform three sets, then take a 30-second break.
Clench and unclench for 5 seconds with 5-second breaks in between -- 10 times in a row.
Tighten your PC muscle for 30 seconds and release for 30 seconds -- 3 times in a row.
Repeat the first step and you're done for the day.
Exercise 2:
Tighten your muscle and hold for a count of 5, and release. Repeat 10 times.
Squeeze and release the muscle 10 times quickly. Repeat 3 times.
Tighten and release your PC muscle in long and short intervals for counts of 10. Repeat 3 times.
Squeeze your muscle and hold it for as long as you can. Try to work your way up to 120 seconds (relax, that's only two minutes).
Exercise 3:
Fully squeeze and release your muscle over and over again. Begin with one set of 30, and then slowly work your way up to over 100.
Squeeze as tightly as you possibly can (make sure it's only your PC muscle that you're clenching). Hold it for 20 seconds, then rest for 30 seconds. Repeat 5 times.
Exercise 4:
Simply begin squeezing and releasing your muscle for 2 minutes a day and gradually work your way up to doing it for 20 minutes at least 3 times a day. You should eventually be able to perform at least 200 repetitions per session.