The Pelvic Muscle (or called - the PC muscle) is a muscle that supports our bladder and bowel, and through correct and regular exercise one can re-develop and strengthen this muscle. 

Men and women need to exercise this muscle via Kegel Exercises.

Definition of Kegel exercise and information from Wikipedia

A Kegel Exercise, named after Dr. Arnold Kegel, is an exercise designed to strengthen the pubococcygeus muscles.  The exercises consist of the regular clenching and unclenching of the muscles which form part of the pelvic floor (sometimes called the "Kegel muscles").

Benefits for women

Factors such as pregnancy, childbirth and being overweight often result in the weakening of pelvic muscles.  Kegel exercises are useful in regaining pelvic floor muscle strength in such cases.  Regular Kegel exercise can also increase sexual pleasure for females and their partners.  After childbirth, practicing pelvic floor contractions during sexual intercourse with a male partner will allow the women immediate feedback from her partner, who can tell her whether he can fell her muscles tightening around his penis.  In this manner, a newly postpartum woman can retrain her pelvic floor muscles to their pre-pregnancy strength and tone.

Benefits for men

Through most commonly used by women, men cal also use Kegel exercises.  That are used to strengthen the pubococcygeal muscle, which may allow them to achieve orgasm without ejaculation and perhaps reach multiple climaxes during sexual activity.  In men this exercise lifts up the testicles, also strengthening the cremaster muscle as well as the anal sphincter, as the anus is the area contracted when a Kegel is done.  In fact, men should solely contract their anal sphincter to perform a Kegel and not the urinary sphincter.  This is because the pubococcygeus muscle begins around the anus and the runs till the urinary sphincter.  Once can confirm this be placing a finger in the anus while urinating and then stopping the flow.  The anus will also contract when the flow is stopped.  Men should be patient when they begin Kegel Exercises as it may take 4 to 6 weeks to see a substantial difference.  Women are able to add resistance to the exercise through isometrically gripping a hard object (such as Kegel exercise pieces) or by compressing an object such as foam, but there are no known techniques that would add resistance to Male Kegel exercises.  Some believe draping a towel over the shaft and lifting it does this, but any force possibly applied to the muscle in this way would be limited to the biological heritability of the penis' shaft to stay erect and resist bending, in a combination of blood flow ('hardness'), genetic construction, and tissue integrity.  No serious scientific studies have been done into the 'bodybuilding' and strength-building of the member through this method, although a niche market definitely exists in the realm of penis enlargement, and various urban legends abound for (with groups dedicated to the propagation of) methods of strengthening and enlarging the penis through various methods of exercise and resistance.

Potential concerns

The pubococcygeal muscles are those used to stop the flow of urine during urination, and they may be easily identified in this way.  However, after the muscle has been identified, practicing Kegel Exercises during urination is not recommended, as this could lead to urinary tract infection.

Kegel Exercise Pieces for Women (see Catalog section - for purchasing)

The exercise techniques are pretty basic. First, every one should understand what the Kegel exercises are …an exercise for the vaginal muscles.

Understanding the correct method for Kegel exercises is simple: The next time you are urinating, stop the flow mid-stream, this is the exact muscle you want to exercise. Then practice, practice, practice.

When is the best time to practice? I practice all the time …when I am working on the computer, shopping, riding the bus, cooking dinner, etc, etc. This exercise technique is so discreet that you can perform this exercise any time and anywhere.

You should have your Kegel exercises up to 200 repetitions per day for effective results.

For a more effective Kegel exercise add Smartballs to your routine. 

• Smartballs are two round balls, on a string.
• Insert the Smartballs into your vagina (insert both balls in your vagina not too high but both inserted), with the string end outside the vaginal opening. (similar to tampon use).
• Then squeeze the Smartballs up and down your vagina.
• The best technique to do heavy breathing techniques at the same time.
• This is a very relaxing yet satisfying exercise. 
• The Smartballs are two light-weighted magnetic balls coated in elastomere which is hypo-allergic, and I also like the fact that the string is coated in elastomere as well.  
• You should be able in time walk around the house (don't leave the house or home) for 20 minutes with them in your vagina, and the reason why I say walk around the home is because they will feel like they are falling out and this 'makes you' squeeze them up, therefore adding resistance to your Kegel Exercises.  
• Also 20 minutes is definitely more that 200 repetitions. 
• But to start off lie down when using them as you have to get use to them first. 
• Also the Smartballs are easy to clean, just wash them with warm/hot water and soap. 
• They are inexpensive at $25.00 Canadian.  And available in all different colours, I usually have in stock Lavender colour. 

The other more advanced Kegel Exercise piece is our Juno Weighted Piece.

• Cost is $60.00 Canadian and designed for women who want something a little bit more challenging then the Smartballs.
• The Juno Weighted Piece is different size magnetic balls encase in Sealess Lucite, which is hypo-allergic.
• This unit is to be placed for beginners the large size into the vagina first and for more advanced users the small part in first to the vagina. 
• Since the magnetic balls are strong in gravitational pull, you will feel as these piece will fall to the floor therefore 'making' you do your Kegel exercises by squeezing your muscles to hold the Juno piece inside your vagina.
• This is a difficult piece to use but women who liked the Smartballs and need something more intense then this is the Kegel Exercise piece for you.

If you are still have problems with your Pelvic Muscle please visit your doctor for more information and medical advise as the information offered here are just option based and you should always consult a doctor for a medical option based on your personal situation.

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