The PC or Pubococcygeus muscle is located between the anus and genitals.
The easiest way to find your PC muscle is to stop and start the flow of urine while keeping the rest of your body relaxed. The muscle you contract to stop the flow is your PC muscle.
If stopping the urine flow is difficult your PC muscle is weak and needs exercise. If the muscle is really weak then you might need to seek medical help in locating it.
After experimenting with stopping your urine try to squeeze the same muscle again without urinating.
Be mindful that you are not squeezing your anus instead of the PC muscle as these muscles are in the same area. After a while of practice you’ll learn to differentiate the anus from the PC muscle.
Front Middle and Back
The PC muscle may be divided into three sections; the front, middle and back. To do this gently contract the muscle, then pull it up further but not all the way. Finally pull it up a third time to the top. Then gently release it it in three stages.
Experiment with pulling up the PC muscle in stages and pulling it up in one go.
In esoteric yoga and sexual kung-fu knowing how to divide these muscles will be necessary.
After exercising this muscle you can massage the area in a circular motion counter-clockwise and clockwise.
Benefits Of Strengthening The PC Muscle
Prevents or cures incontinence
Assists with healing after the strain of giving birth.
Makes it easier for women to achieve orgasm and multiple orgasms.
Helps men to separate orgasm from ejaculation and achieve multiple orgasms.