PC Muscle Tensing Exercises

Ever heard about the PC Muscle Tensing Exercise? Then most probably, you already know about it and where to find it. Now the question is how can you do it? So, here are to exercise that you have to follow:

PC Muscle Tensing Excise One

This is the quick warm-up for PC contractions. When you have to do it for the first time, you will find it hard. And if you cannot make 16 contractions then possibly you have a bad shape PC muscle. You can being with tensing your PC muscle and letting it go straight away. You can do this for 24 times and every contraction that you do must take for about one second. This will help you to get in the flow of things and also for you to take control of your PC muscle. And after the first 24 reps you can provide a one minute break and begin to have 3 reps and holding each one of them for 2 seconds.

Summary of warm-up:

• In between the 16 and 24 contraction that you do, you can now try to have 16 for the next couple of days then increase the reps each day twice each time.
• You can have 3 longer holds per 2 second contraction.

Standard PC Contraction Workout

When you already finish your warm up, you can now do 2 set of contractions. Every set must take a hold minute and make a one minute rest between each set. You have set a goal for a 250 each day. in the first few weeks you can try to have 5 set of a 20 reps each day or 100 contractions.

The PC Exercise Variations (Long Hold)

In the standard contractions, you have to quickly tense the muscle and then also quickly relax with a long hold. Breathing is very important. In this part, here are the steps that you have to follow.

• Begin by normal breathing exercise
• Then, contract your PC muscle by squeezing it deeply and slowly. Keep it tensing harder till you cannot tense anymore
• You can begin to count up to 20 at the same time as you are holding the squeeze
• When you reach 20, relax and after your 30 second break, you can do it all over again
• Do this 5 times

You have to simply reduce the length of squeezes. This will give you an unbelievable result and a stamina that you never thought will happen.

PC Exercise (Increasing Intensity of PC Training Exercise or Climbing Mountain)

In this exercise, you have to contract your muscle lightly at first and then hold a couple of seconds. After that, contract again slightly but this time harder until you feel the tense. Hold for about 5 second then after release.

PC Exercise (Increasing Intensity of PC Training Exercise or Tidal Wave)

This is time consumer but if you do this properly this is very effective. You can begin with tensing lightly and holding. After 3 to 4 minutes keep tensing, so you can slowly and gradually build up power until the tense sensation feels like you are getting too much. Carry on the tensing above the point till you want to stop and then try it again for another 30 seconds then after release.

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