Basis: 3 groups a day, each group contracts the PC muscle 20 times, each time keeping 1-2 seconds, and then relaxing the muscle. For 3-4 days, keep breathing normally and don't hold your breath. Don't follow those messy words to contact, which is not only ineffective but also a waste of energy and time. Pc muscle exercise must be scientific and systematic. G mobile APP has audio training, which is very simple! Punching out in the morning, noon and evening will have an effect within one month.

Advanced: Add 10 slow contraction to each group of contraction exercises-slowly contract the PC muscle for 5 seconds until it can no longer contract, and keep this tension for more than 5 seconds. If possible, gradually relax your muscles for 5 seconds.

Intermediate exercise

After two weeks of primary practice, you should be able to bend your PC muscles more easily and keep them for a longer time. Just like other muscles in the body, you can respond to stimuli and become more developed with the increase of use.

At this time, you can contract the PC muscle for a longer time and more vigorously-try to contract the PC muscle for 5-7 seconds, and try to contract it 50 times a day instead of 20 times a day, and divide it into 3 groups.

After familiarity, you can basically contract the anal sphincter alone or at the same time.

Do alternating exercises of PC muscles and contract PC muscles at a very slow speed. It may take several minutes to contract to the fully contracted position. When you are completely contracted, try to contract and keep it for 30 seconds. This process maintains a gentle breath. When you reach the limit, relax and do 20 routine PC muscle contractions.