Doing PC exercises while having sex can be productive and fun. The male partner gets erect, penetrates the female, and the pair take turns doing PC muscle exercises — he flexes, then she flexes, and so on. Just make sure that your partner is as keen on doing exercise as you are. Massage your penis until you have an erection. Gradually massage your penis until you are at the brink of orgasm. Stop massaging immediately and start contracting your PC muscles. Once your erection begins to go flaccid, massage your penis until you are at the brink of orgasm again. Contract your PC muscles and repeat until your PC muscles are adequately worked. If you accidentally orgasm during this exercise, your PC muscles probably aren't strong enough for advanced exercises yet. Focus on mastering the intermediate techniques before moving on to the advanced sets. This one is very hard to do, because it involves different clenching strengths and variable reps. Find yourself a spot where you'll feel comfortable for 10-20 minutes. Remember to breathe as you exercise.  Do 50 PC clenches as a warm-up. Next, squeeze your PC muscle as tightly as you can, holding for 30 seconds. Next, perform 100 PC clenches without resting. Clench for two seconds, relax for two seconds, and so on. Next, try clenching your PC muscle as tightly as you can. Shoot for 1 minute of gut-wrenching clenching. Rest for two minutes. Next, do 50 5-second clenches where you slowly relax at the end. Your workout is finally finished!
تدرب مع زوجتك. درِّب العضلة أثناء الانتصاب. جرّب التدريبات الخاطفة للعضلة.