Long squeeze:

hold PC muscle clamped tight for a count of twenty... or as long as you can. Stair steps: tighten and loosen in increments.PC flutter: tighten the PC muscle as slowly as you possibly can. At some point it will "flutter," and you'll feel energy sparkling up your spine. Concentrate on deep, slow breathing while you do this - great for restoring energy when you're running down! Kegel exercises both strengthen and tone the pubococcygeal (PC) muscle-which runs from front to back in men's and women's pelvises--as well as the surrounding pelvic muscles. The PC muscle is what helps bring a man or woman to climax, and, along with other pelvic muscles, it also controls urination.