How to Exercise Your PC Muscle for Women
Last Updated: May 28, 2015 | By Andy JacksonA woman sitting on the bed in her bathrobe. Photo Credit Purestock/Purestock/Getty Images


The pubococcygeus muscle, or PC muscle, is one of the pelvic floor muscles that support the bowel and bladder in both sexes. In women, it also supports the uterus and vagina. A weak PC muscle can cause urinary and fecal incontinence and sexual problems, such as loss of sensation in the vagina. Obesity, chronic constipation and lower estrogen levels, from menopause, can weaken the muscles. Pregnancy and childbirth can also cause weakness. Kegel exercises are the best way to strengthen the PC muscle.
Step 1
Empty your bladder and bowels. Kegel exercises can cause pressure in the pelvic area, which may cause discomfort or an accident if your bladder and bowels are full.
Step 2
Sit or lie in a comfortable position and insert your finger into your vagina. Tighten your vagina around your finger to engage the PC muscle. You should also feel the muscles lift as you squeeze.
Step 3
Relax your muscles and let them drop back into place. Remove your finger.

Step 4
Concentrate on squeezing the muscles without your finger in place. You should feel the same lift and tightening of the walls of the vagina. Breathe normally and avoid tightening your abs or anal muscles.

Step 5
Hold for three seconds and release. Repeat the exercise 10 times.

Step 6
Perform Kegel exercises three times a day. As you become stronger, hold for up to 10 seconds.

版主:讨厌你于2015_12_31 17:29:17编辑