Kegel exercices are also known as: pubococcygeus exercises, PC muscle exercise or more simpler kegels.

“Kegels” exercise to tone and strengthen your PC muscle

PC muscle or pubococcygeus muscle is one important muscle in your body!
This is one muscle which makes the floor of your pelvis (pelvic floor).And this floor supports very important organs (pelvic organs) including bladder ,uterus and more.

These exercises were originally developed by Dr.Arnold H.Kegel as a method of controlling incontinence in women associated with childbirth.

The shape of PC muscle is a hammock. And it is between your coccyx (tailbone) pubic bone.

How to locate this muscle ?

You use your PC muscle when u stop your urination during its mid-flow.
You are using your PC muscle when u make your penis bounces during an erection.
The best and simple way to locate this muscle is stop your urine flow next time you go toilet. Or maybe you can insert a finger inside your anus and grip or hold it firmly, your using your muscle to do these! Make sure about the muscle before you start the exercises.

The best thing :
The best thing about this exercise is you do not need a gym to do it.
You already have your PC muscle and you know it well! And you can do it at any place any time!

How to do it :
Now you know the muscle (make sure you are doing it on the right muscle )
flex and hold ( 10 seconds )and release .

How often I can do it ?
Do this 10–20 times in a row at least 3 times a day.

What are keegels good for :

- premature ejaculation
- urinary incontinence
- enhance Sexual enjoyment
- easier births
- help prevent pelvic prolapse