The exercise for your pubococcygeus (PC) muscle is squeezing and holding, just as it would be with any other muscle. The routine for doing this exercise is what figures out what type of conditioning you give the muscle. There are several kinds of exercises for strength, control, and endurance. Once the PC muscle is developed, over a few months, you will notice significant improvements in preventing or conquering premature ejaculation. Even better, you will enjoy orgasms that are more powerful, longer distance of shooting semen, and the ability to last a lot longer in bed.

If you practice regularly, you should have firm PC muscles after a few months. How do you use them? Merely tighten them up as much as possible when you’re close to an orgasm, and hold them until the sensation is over. Afterward, you will be able to maintain your erection.

Flutter Technique

This is an exercise that will eventually lead to control over your PC muscle. Alternate between flexing and releasing the squeeze on the PC muscle. The flutter technique requires rapidly clenching and unclenching. In the beginning, you might not be able to keep up for many repetitions. You may want to start with a set of 10 reps, then take a 10-second break before beginning another rep. It is important to rest, so you do not overwork the muscle.

Squeeze and Hold

This exercise is a little more difficult. Begin by squeezing the PC muscle tightly and holding. This will test your willpower and build up PC muscle strength. After you squeeze, allow it to stay clenched before releasing. The more practice you get, the longer period of holding you’ll be able to do. Try three repetitions per set with breaks in between, three to four times each week.


This uses both routines explained above. It involves doing the flutter routine, with approximately five rapid flexes, and then squeezing tightly at the last one and holding. Not partly clenching, as might be done during the flutter technique, but strongly contracting the PC muscle. This exercise will give you control of ejaculation and pulsating contractions during orgasms.

Random Flexing Style

This will be the test of whether you’ve mastered control over your ejaculatory muscles. Begin with about ten flutters and then perform a strong squeezing and holding. With time, you should be able to gain control and contract your PC muscle whenever you want.