How to Tighten the PC Muscle

The PC muscle, known scientifically as the pubococcygeus muscle, is in charge of supporting the pelvic organs and controlling urine flow. In women, it also positions the baby's head during childbirth and contracts during orgasm, says pcmuscleexercises.com. Surgery, childbirth and other medical conditions can weaken the PC muscle, which can lead to problems such as incontinence. However, there are ways to strengthen this muscle through a series of exercises that can be done at home, says kegel-exercises.com.

Instructions

• 1

  Tighten and relax the PC muscle for 10 seconds with 10-second breaks between sets. If you have trouble figuring out how to clench your PC muscle, tightening the muscle you use to stop the flow of urine. Do three sets.

• 2

  Tighten and relax the PC muscle for five seconds with five-second breaks between sets. Do 10 sets.

• 3

  Tighten and hold the PC muscle for 30 seconds with 30-second breaks between sets. Do three sets.

• 4

  Tighten and hold the PC muscle for five seconds. Release and repeat without any breaks between 10 sets.

• 5

  Quickly squeeze and relax the PC muscle 30 times.