How to Last Longer during Sexual Activities?

An estimated 84% of men are unable to control their ejaculation in most sexual encounters. This makes premature ejaculation a huge problem for many men and couples. Actually, the problem with premature ejaculation is that it spoils all the fun for both partners. Nobody wants to put an end to a pleasurable activity too early.

The reason that this fact is true is due a weak and underdeveloped PC muscle. The good news is that you can strengthen your PC muscle so that you can use it to help prevent you from ejaculating. When you have full control of this muscle, premature ejaculation is no longer a problem for you. Penis exercises, like Kegels or those featured in the Penis-Health database, focus on ejaculation control at beginner, intermediate and advanced levels for people who are willing to rid themselves of this unfortunate condition once and for all.

Note: A warm-up should be done at the beginning of every workout as this promotes blood flow. However, it is also a good idea to perform one of the warm up exercises in a warm down session at the end of your workout. This again increases blood flow and should quicken up the gains you will make, a warm-up is essential. Please click here to follow our warm-up guides.

You may now be wondering what the PC muscle is, and the answer is quite simple. The PC (pubococcygeous) muscle is really a group of pelvic muscles that shape the root for your sexual health. These muscles begin at the pubic bone to your tailbone. If you want to know where they are exactly, all you have to do is touch just behind your testicles this is where they begin and then they end just in front of your anus.

These muscles along with other pelvic muscles control urination and are the muscles that help bring males and females to climax. The secret to better sex and the health of your penis is the control of the PC muscles.


Before you can begin strengthening your PC muscle, you must know exactly where it is. There are two simple ways to locate these muscles.

• The easiest one is, try stopping your urination about half way through. The muscle that is used to stop you from urinating is the PC muscle. Try this a couple times just to ensure that you really are using your PC muscle.
  Quick Note: You can also exercise your PC muscle by stopping and starting the flow of urine at least five times every time you visit the restroom. This will aid in strengthening the muscles.

• Another way is to stick your finger in your rectum and try contracting your PC muscle. You will know that you're doing so because your finger will feel the contractions of the PC muscle.
  Quick Note: Always try to keep related muscle, your thigh and abdominal muscles, relaxed.

Now that you know where your PC muscle is you will be able to perform exercises to strengthen and control the muscle for better sex and for ejaculation control. Once you have your PC muscle under control all you will have to do is slow down and flex this muscle to stop ejaculation.

An easy exercise for your PC muscle that can be performed anywhere and does not take up too much time is this one.

• Begin as you normally would for your warm up session. In a standing position, stroke yourself until your penis is erect.

• Sit down with your back as straight as possible.

• Flex your PC muscle so your penis jumps. Keep tensing for 3 to 5 seconds. Release and rest for 5 seconds. This would be called one rep.
  Quick Note: When first starting off with this exercise you may notice that your erection disappears as you do the workout, this is normal and you should only re-stimulate when you go below 50% erect.

• Performing 100-400 reps of these a day will give you an extremely strong PC muscle.
  Quick Note: It is good to start slowly with 50-100 reps a day and slowly build up to the 400 reps. Follow your workout plan and dedicate as much time as you think necessary to do this exercise.

The following PC muscle strengthen exercises should be used after you have successfully done with the Beginners PC strengthen exercises above.

• Begin as you normally would for your warm up session. In a standing position, stroke yourself until your penis is erect.

• Sit down with your back as straight as possible.

• Flex your PC muscle so your penis jumps. Keep tensing for 3 to 5 seconds. Release and rest for 5 seconds. This would be called one rep.
  On the tenth PC muscle flex, hold it for 20 seconds or as long as you can. Try and do 10 sets of 10 of these to strengthen your PC muscle.

This is the more advanced PC muscle strengthen exercises. Do not try to do this exercise if you have not completed the previous two PC muscle strenghten exercises above.

• Begin as you normally would for your warm up session. In a standing position, stroke yourself until your penis is 100% erect, or a minimum 90%.

• Sit down with your back as straight as possible.

• Your Penis should be erect straight in front of you. With your right hand palm faced down apply pressure on the top of the penis as far down as it will go without pain.
  

• Flex the PC muscle for 5 seconds
  Quick Note: Do not move the palm of your hand, it should be acting as resistance to the penis which is in a flexed state.

Controlling your PC muscle means you will enjoy sex more as will your partner.

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