So, you are a sprinter in the bedroom when you have always wanted to be a marathon runner?   Have you have always run the short race and done it in record time, a time that would make your old track coach jump for joy? Is that what you or your partner really want?

If it is and running a 5 second race is your thing then by all means stop reading here. But if you or your time coach wish you were more of a marathon runner in the sheets then read on and I will help you prepare for a new race.

Running with the pack is what most men do.

They go to the bedroom hoping that they will last instead of doing anything about their short performance. They think that it is just the hand that God dealt them and they and their partner will just have to deal with it.

Well that is not the case with you because you are sitting in front of your computer reading this right now which makes you a better man then some just for doing that.

What we are going to discuss here is your PC, No not your “Personal computer”, but your PC Muscle, or your Pubococcygeus muscle.

Both men and women have a PC (pubococcygeus) muscle, which is responsible for the health of the pelvic floor. But trust me, that’s not all it’s used for. You have to keep this muscle in tiptop shape in order to maximize your sexual experiences.

The next time you go to the washroom and begin urinating, try to stop the flow midway. Can you? If not, then you need to start exercising as soon as possible to maintain penile fitness.

Another test; when you have an erection, can you squeeze your PC muscle and make your penis jump substantially? If not, well then gents you have a weak PC muscle and probably weak ejaculations as well.

Wikipedia has this to say

“The pubococcygeus muscle or PC muscle is an important muscle in the human body. It is a hammock-like muscle, found in both sexes, that stretches from the pubic bone to the coccyx (tail bone) forming the floor of the pelvic cavity and supporting the pelvic organs. It controls urine flow and contracts during orgasm. It surrounds the rectum, the vagina (in women) and bladder openings. It aids in urinary control, and childbirth.

A well-developed pubococcygeus muscle can enhance sex and orgasms in both sexes. Kegel are a set of exercises designed to strengthen and give voluntary control over the pubococcygeus muscles. These exercises are often referred to simply as “kegels.” They also serve to contract the creamaster muscle as voluntary contraction of the pubococcygeus muscle (aided by vacuums, sucking in the abdomen/belly button) also engages the cremasteric reflex, which also has sexual benefits.

A strong PC muscle has also been attributed to a reduction in urinary incontinence and proper positioning of the baby’s head during childbirth.

Kegel exercises appear to enable some men to have multiple orgasms and can help with premature ejaculation.”

Ok did you read that last part! Hmmm. Multiple orgasms and help with premature ejaculation! With that said, lets not waste any more time getting to these God sent exercises.

Just by learning these exercises you are separating yourself from the pack and giving yourself the tools to be a true marathon runner.

There are different sets of exercises you can do. Select the one that is best suited for you and do it regularly. Tell your partner to do them too; it will have the same beneficial results. Always keep in mind that you should keep your other muscles relaxed (don’t use momentum).

Exercise 1:

• Quickly clench and release your PC muscle for a 10-second period — take a 10-second break. Perform three sets, then take a 30-second break.
• Clench and unclench for 5 seconds with 5-second breaks in between — 10 times in a row.
• Tighten your PC muscle for 30 seconds and release for 30 seconds — 3 times in a row.
• Repeat the first step and you’re done for the day.

Exercise 2:

• Tighten your muscle and hold for a count of 5, and release. Repeat 10 times.
• Squeeze and release the muscle 10 times quickly. Repeat 3 times.
• Tighten and release your PC muscle in long and short intervals for counts of 10. Repeat 3 times.
• Squeeze your muscle and hold it for as long as you can. Try to work your way up to 120 seconds (relax, that’s only two minutes).

Exercise 3:

• Fully squeeze and release your muscle over and over again. Begin with one set of 30, and then slowly work your way up to over 100.
• Squeeze as tightly as you possibly can (make sure it’s only your PC muscle that you’re clenching).
• Hold it for 20 seconds, then rest for 30 seconds. Repeat 5 times.

Exercise 4:

• Simply begin squeezing and releasing your muscle for 2 minutes a day and gradually work your way up to doing it for 20 minutes at least 3 times a day.
• You should eventually be able to perform at least 200 repetitions per session.

Keep in mind that because you can do these exercises just about anywhere and at any time, there is absolutely no excuse to neglect your exercises. No one will know that you’re squeezing, unless of course you keep smiling like an idiot whilst doing them.

Because the muscle heals quickly, you’ll begin noticing that you’re waking up with more solid erections and that’s always a good thing, especially if Petunia is sleeping next to you in the buff come morning (you know what I mean).

Personally, I recommend that you complete your exercises every single day for the rest of your natural life.

Trust me, Hef will have nothing on you when you get to be his age. Your sexual abilities and control will increase immensely and you’ll find that your penis has become stronger and firmer.

Shoot Across The Room

PC exercises can also be beneficial in the “squirt across the room” department as well. Remember porn star Peter North? Well, rumor has it that he did these exercises daily. So not only can you have the most solid erection ever, but you might also be able to ejaculate on the ceiling. Have fun cleaning that up.

Remember that the results will not be evident the instant you’re done your first bunch of exercises. It takes time, like with any muscle that you begin “training” regularly

Enjoy a new sex technique

Once you begin to master your exercises and are able to see a significant difference, the next time you’re making love with your woman, stay inside her without moving. Instead of going in and out like you normally would, simply squeeze and release your PC muscle.

If she has been doing her exercises as well, you can both perform this on each other and while you get the sensation that her vagina is giving you a “hug,” she’ll feel like you’re tapping her G spot, and trust me, chances are that the both of you will enjoy the sensation immensely.

And there you have it; some easy ways to keep her satisfied and get a little satisfaction of your own at the same time. Enjoy.

Now Gents and ladies, if you practice these you will a big difference in the way things go for you in the bedroom so get on it, and finish like a champ.