PC, in this case, refers to a woman's pubococcygeal muscle, which is the main muscle in the pelvic area. Many experts believe that exercising this muscle is just as important as toning the rest of your body. More importantly, the benefits of working this muscle on a daily basis may include a lessening of urinary incontinence, more enjoyable sexual experiences, and a greater chance to have an orgasm during sex.
The PC muscle is located about two inches inside a woman's vagina, runs circularly, and contains most of the nerve endings in the vagina. There are a couple of ways to locate your PC. In the first, lie on your back and place a finger in your vagina. Now, contract your vaginal muscles as if you were trying to stop the flow of urine. The muscle that contracts around your finger is the PC muscle. Hold the muscle for a few seconds, then relax. Essentially, these are the movements you will perform (called the Kegel exercise, after the doctor who devised it) to tone this muscle.
The second way to find your PC is to sit on the toilet with your legs spread wide. Start and stop the flow of urine. Once again, this is the PC muscle. Practice this a few times to learn what it feels like to contract and relax it.
Now that you've determined the location and sensations involved in working this muscle, you can exercise your PC any time during the day. While different books and experts will offer a variety of specific exercises to do, basically you want to contract and relax the muscle as many times as you can. Each time you contract the muscle, hold it for a few seconds, then slowly relax it. As with any fitness program, you will be able to increase the seconds you hold the muscle as well as the number of repetitions per day the more you do the exercise.
A variation on this is to practice it while making love to your partner. Specifically, while you are on top, try to contract and relax your PC muscle around your partner's penis instead of moving up and down. Supposedly, many men claim that this is an incredible sensation.
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