Get to know your PC muscle for bigger, better orgasms
Toning and strengthening your PC muscle increases blood flow to your muscles, enhancing sensations and making it easier to orgasm¹. Your muscles contract during an orgasm, so a toned pelvic floor can intensify your orgasms.
Your PC (pubococcygeus — that’s PEW-bow-kok-SEE-gee-us) muscle stretches from your pubic bone to your tailbone, supporting your pelvic organs. This is part of a group of muscles called your pelvic floor muscles.
You can find it right now by imagining you’re peeing and then stopping the flow of urine with a quick muscle contraction. The muscle you squeezed is your PC muscle, which is also one of the muscles that contracts during orgasm.
Your pelvic floor muscles can be weakened with pregnancy, childbirth, menopause, weight gain or surgery. Toning your PC muscle may help you achieve more satisfying orgasms and also help control leaks of urine that can happen when sneezing, laughing, coughing or exercising.
Contracting your PC muscle is called a Kegel exercise; named after the doctor who promoted it as a way to strengthen your pelvic floor and enjoy sex more.
Messé MR, Geer JH. Voluntary vaginal musculature contractions as an enhancer of sexual arousal. Arch Sex Behav 1985;14:13–28
Have fun getting fit
Bloom by We-Vibe™ turns Kegel exercise workouts into something pleasurable you’ll continue to look forward to. Your workout will never be boring, with 10+ different modes of rumbly vibration to enjoy.
- Start your Kegel exercise by contracting for 5 seconds and then relaxing for 5 seconds
- Try doing this 12 times in a row
- For the best results, do your routine 3 times a day
- As you become stronger, increase your workout by switching to heavier interchangeable weights and hold the contraction for 10 second each time
Tips & tricks
Try to only activate your PC muscle not your surrounding muscles (thighs, glutes or abs).
When doing Kegel exercises with Bloom by We-Vibe, with each squeeze it should feel like you’re drawing Bloom up, slightly toward your belly button, not pushing it out.
Try doing your Kegel exercise in front of a mirror for some visual support. Your perineum (the area between your vagina and anus) should contract with each squeeze.
Relaxation is key. Learning to relax the pelvic floor is as important as learning to engage the muscles. A tense, strained pelvic floor can lead to further health issues. By fully relaxing as you finish your training sessions, you will establish a practice that supports total pelvic floor wellness.
How do I train myself to hold a Kegel for longer periods of time?
Building up the strength and endurance of the PC muscle takes time and practice. Try to include strength, endurance and relaxation techniques in each training session or alternate the technique each day.
A complete training takes just five minutes a day, and we recommend that women start by exercising daily for at least three months. Once they’ve reached an optimal health level, a five-minute workout 2-3 times a week will help keep their pelvic floor muscles in shape.
What are the different types of training?
Start by using the lightest weight (10g) and do sets of short squeezes. Try holding for 5 seconds and then relaxing for seconds, if that is too difficult then try holding for less time. Like any muscle it takes time to build so don’t worry if it’s difficult at the beginning. Start with doing 1 set of 12 reps and work towards 2-3 sets and gradually build on the length of time you hold each rep. Over time you can build up to the 2nd and 3rd interchangeable weight (30g and 45g) and practice squeezing for longer intervals. Eventually you’ll find that you can hold them for 10 seconds and beyond!
Start by using the lightest weight (10g) and do sets of short squeezes. Try holding for 5 seconds and then relaxing for seconds, if that is too difficult then try holding for less time. Start with doing 1 set of 12 reps and work towards 2-3 sets. For endurance training make sure you are only holding for 5 seconds and then relaxing for 5 seconds. Over time you can build up to the 2nd and 3rd interchangeable weight (30g and 45g).