kegel pelvic floor trainer：Why Should Men Train Their PC Muscle?

2025-06-23

The PC muscle (pubococcygeus muscle) is a core part of the pelvic floor, acting like a "hammock" that supports the bladder, rectum, and sexual organs. For men, a strong PC muscle offers multiple benefits:

  • Enhances sexual function: Improves erection strength, prolongs stamina, and boosts ejaculatory control.

  • Prevents urinary issues: Reduces frequent urination, incontinence, and lowers the risk of prostatitis.

  • Aids post-surgery recovery: Helps regain bladder control faster after prostate surgery.

How to Locate Your PC Muscle?

Try stopping your urine midstream—the muscle you engage is your PC muscle. Note: Only use this method for identification, not as a regular exercise, to avoid urinary complications.

Male Kegel Exercise Routine

1. Basic Contraction (Beginner Phase)

  • Tighten your PC muscle (as if stopping urine flow), hold for 3-5 seconds, then relax for 3 seconds.

  • Repeat 10 times per set, 3 sets daily.

2. Advanced Training (Strengthening Phase)

  • Quick pulses: Rapidly contract and release the PC muscle (1 second each), 20 reps in a row.

  • Endurance training: Hold the contraction for 10 seconds, relax for 10 seconds, repeat 5-8 times.

3. Integrate into Daily Life

  • Practice discreetly while sitting at work, driving, or waiting—turn it into a habit.

Important Tips

  • Avoid improper engagement: Breathe normally—don’t hold your breath or flex abs/glutes.

  • Progress gradually: Overtraining can cause fatigue; limit sessions to 10 minutes max in the beginning.

  • Consistency is key: Results typically show after 4-6 weeks, with long-term benefits.

Who Should Be Cautious?

Men with acute prostatitis, severe hemorrhoids, or unhealed post-surgery wounds should consult a doctor first.

Your PC muscle is a man’s "invisible armor"—just a few minutes a day can lead to lasting health benefits. Start today and feel the difference

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