You've probably heard about it before, the PC muscle, or pelvic floor muscle. The full name for this is the pubococcygeus muscle, and it regulates urine and semen flow.

You may have heard of women doing "pelvic floor exercises" to improve vaginal muscle tone and improve sexual stimulation. Similar exercising can be beneficial to men as well.

Using specific exercise to strengthen this muscle, and concentrate the mind on using it can help with sexual stamina. There are also reports that having a strong, well trained PC muscle can facilitate the male multiple orgasm.

With exercise, you can experience harder erections, with more blood flow to the penis. You can better control when you ejaculate, and therefore last longer in bed, and some sources have advised using PC flexes to help to promote prostate health.

Finding it

Finding the PC muscle is fairly easy. If you are trying to locate it in a flaccid state, the easiest way to do this is to try to stop mid-flow when urinating. When you can stop the flow, you are using the PC muscle. You may need to do this several times to make sure that you are flexing the correct muscle.

If you are trying to locate th e PC muscle in an erect state, this is a little more difficult. Most men have experimented with making the penis 'jump' when erect, and this uses the PC muscle to make it move.

Exercising it

This exercise is best performed seated, with the penis erect. Tense your PC muscle so your penis jumps up for 3-5 seconds and then relax.

This would be called one rep. When you begin to do this exericse, you might find that your erection disappears as you exercise. This is normal, and you should only restimulate yourself to a full erection once you are less than 50% erect.

It is helpful to do this exercise in an erect state when you are learning how to do it, as it will make sure that you are exercising the right muscle, but once you are confident that you can flex the correct muscle even when flaccid, you may want to try dong this flaccid throughout the day.

This means that you can easily incorporate this exercise into your daily life, whether you are stuck in traffic, or sat at a computer, you can be exercising and improving your sexual stamina anytime.