Exercising the Perineal Muscles to help you cure premature ejaculation

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The perineal muscles are chiefly responsible for postponing and executing ejaculation.

In case you didn’t know, the perineum encapsulates the area just above the penis, past the anus and ends at around the tailbone area. The perineal floor consists of a variety of muscles. These muscles are responsible for almost all of the necessary functions in the area, this includes; bowel movements, urination, ejaculation, orgasm.

There are 2 muscles that are responsible for controlling ejaculation, they are the “PC muscle (Pubococcygeus)” and the “BC muscle (Bulbocavernosus)”.  They are often referred to as sex muscles.
The Levator Ani muscles are a group of muscles of which the PC muscle is a part of. It is connected to the BC muscle, and together they form the perineal floor. The PC muscle plays a more vital role in aiding bowel movements than it does for ejaculatory purposes, but it is involved nonetheless.

The BC muscle is compromised of 2 individual muscles that engulf the bulb of the penis.  When semen or urine is pushed out, the BC muscles are what are responsible for the action. Because the PC and BC muscles are connected, they tend to get classified as one big muscle. Even modern, well documented and researched books sometimes make the mistake of not differentiating between these 2; more often than not, the entire muscle is simply called the PC muscle.  That’s not to say that they are misinforming people on the proper usage of it, it’s just worth mentioning that there is actually a difference. Knowing the difference may come in handy later.  For simplicity’s sake, from this point on we’ll simply refer to both muscles in the singular sense.

Your PC muscle could be seen as a sort of ‘last defense’ against ejaculation. But if you use it a lot during sex, you might find that it pushes you closer to orgasm than before. This is an often overlooked detail about the PC muscle and its many functions.

Having a strong PC muscle is definitely a great thing. Your orgasms will become stronger, erections harder and you’ll last a lot longer than someone with a weak one.

You can also use the PC muscle to block oncoming ejaculations…..

Where is the PC muscle?

Let’s take a second and really locate your PC muscle. It is located between your anus and scrotum. To feel it contract; just stop your flow of urine the next time you are in the bathroom; the muscle that stops the flow is the PC muscle. Your PC muscle is also capable of moving around your erect penis. Now that we’ve found it, let’s give it a little workout. If you find yourself unable to actually contract this muscle more than 30 times or contract and hold it for up to 30 seconds, then your PC muscle is in poor condition.

Training your PM muscle

You need to strengthen your PM muscle before it can be used to nullify an ejaculation. The PM muscle is actually one of the more underdeveloped muscles that we humans possess; I guess no one ever told us about it before
Training your PM muscle can be done using a variety of different methods. If you feel up to it, you might even want to develop your own program. The exercises that you will have to implement are known as kegel exercises (named after the man who discovered them). The original intention of PC muscle exercise was to help pregnant women recover their sexual function.  Men started doing them after it was noticed that they seemed to work for anyone.   There are 2 common ways to exercise the PC muscle; flex it repeatedly or contract and hold it for any length of time.

Before we get started …

Let’s go over a few things about the perineal muscles (PM). It’s imperative that you be familiar with precisely what I am implying when I state flex throughout this chapter, when pointing out these training techniques.  ‘Flexing’ in this context means to squeeze the muscle. As you become more familiar with it, you will find that there are 2 principal ways you can flex this muscle. They are sort of similar, but they both produce entirely different sensations. Now let’s go into more detail, shall we?

The first way to flex the PM muscle is in an upward and inward movement. You want to create the sensation that something is tugging on the muscle from inside your body and towards your backside. It should feel like one giant muscle transfixed in the middle of your perineum. This particular method involves the use of a greater part of the rear section of the muscle.

The second method involves the use of the front section of the PM. This should create the sensation of 2 individual muscles being squeezed together (and that’s what you’re actually doing), this one will be centered more towards your scrotum.  The front part of the PM is responsible for pushing out fluids, so it’s understandable that this method will go against your goal of achieving total orgasm control.

Here is a great PM exercise that you can do a few times every week for great results:

Get your erection up to around 35-45%, (but they can be performed flaccid or fully erect) what we’re trying to do is get you relaxed and slightly aroused. If you do them too hard, you might find an erection to be more uncomfortable. But if you’re trying to increase the rigidity of your erection, then by all means, have at it.

Here is what you need to do

Flex and hold your PM muscle for around 3-5 seconds.
Let go, and relax for a few seconds.
Repeat flexes and holds, step 2….
Repeat up to 20 times.
Try to do at least a couple of sets per day.

You can even combine both of the front and back PM muscle flexing techniques for interesting results.

But that’s not all there is to it; you also need to focus on your breathing. When you squeeze the PM, inhale; when you release it, exhale. There will be a more efficient energy transfer using this method, which will ultimately result in a more effective workout.

For you overachievers, here is a more highly developed PC muscles exercise that you can perform. It’s definitely much more involved, but the results are spectacular; no pain, no gain.

Squeeze and hold the PM for at least 10 seconds.
Release for 4 seconds.
Repeat up to 20 times
1 set of these per day is enough.

Alter your breathing like you did in the first exercise. Since you are squeezing the PM for up to 10 seconds, you don’t have to hold your breath. Just try and make sure you exhale at the beginning of each squeeze; your abs should be used as well.

Take it easy at first, try to do only around half of the required repetitions from the first example; when you feel that you can do more, step it up. You may also want to develop your own schedule and program. One of the great things about PM exercises is that you can do them anywhere at anytime, and no one will know what you are doing.

There is actually no need to construct and follow some kind of rigorous regimen. A few repetitions a few times a week is more than enough. Just try not to over do things, as there is no need for it.  You can do them while standing up; legs about shoulder width apart, and bend forward slightly; this position enhances the effectiveness. In order to avoid unnecessary lower back strain, put your hands on your knees for further balance.

A strong PM will become more useful later when you are learning to squeeze it right before an orgasm in order to facilitate multiple orgasms. Squeezing / flexing the PM during sexual activity will actually bring you closer to ejaculation. Master the relaxation method before you attempt to use the PM to hold back an ejaculation. Once you are able to fully use the PM, you will find that it is the best way to reduce or completely eliminate your premature ejaculation difficulties.

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