Running is ok. General exercise is good for this. Exercising PC muscles can prolong the time. Exercising PC muscles can make people last longer, so how to exercise: I study bodybuilding. The following is my personal answer to your question, I hope it will help you. 1, levator ani. Even if you hold it like urine, you can exercise the muscles inside. -PC muscle 2, sit-ups are helpful, but scientific research has proved that people with strong lower abdomen have stronger PC muscle control ability, so it is recommended that the landlord focus on training the lower abdomen. Available: Lie on your back and bend your knees, a classic action. 3. Whether the waist muscles are strong or not will affect the endurance of the muscles. So it can be used: the goat stands up, the barbell pulls hard, and two actions. 4. It is said that the strength of strength athletes' thighs will drop by about 0.4% after an activity, so it is necessary to strengthen the training of leg muscles: barbell hard pull and heavy barbell squat.