Hi, I'm sex and relationship coach Caitlin V
and today I'm gonna teach you the one easy exercise
that you can do in order to
cure premature ejaculation,
help have better erections
and have more explosive orgasms.
Now, that is an exercise routine
that you'll be making time for.
What is this incredible exercise routine
that will give all of those amazing benefits?
Well, it is working out your PC muscles,
PC or pubococcygeus muscles
make a part of the pelvic floor.
The most important
thing that you need to know about it
is that having a weak and tight PC muscle,
can actually lead to premature ejaculation.
Which is why I have developed a routine
that I regularly teach to my private clients
that helps them to strengthen their PC muscles
easily and quickly.
The technique I'm gonna teach you is the same one used
by Tantra master practitioners
all over the world so that they as men can have multiple orgasms.
That's right, men are having multiple orgasms
once where they don't ejaculate and therefore,
they are able to have another orgasm
because there is no refractory period.
That is a superman's technique.
That's for a totally different video,
but today right now, I'm gonna teach you
the exercise routine
that you can start putting into practice immediately.
and start seeing results.
Now, the quickest way to isolate
and determine where your PC muscle is
is to cut off the stream of urine while you are peeing.
Though, if you’ve ever like,
stopped started, stopped started.
That is the muscle, that's the PC muscle.
It squeezes around the base of the urethra
and cuts off the flow of urine.
Like if you're watching this right now and you're already kind of
playing around with it and giving it a little squeeze.
and it feels funny, that’s okay.
The very first step is just that,
to play, to figure out, to just notice stuff about your body.
After you've practiced cutting off the stream of urine,
I want you to go lie down
and just get a feel for that muscle.
Don't indiscriminately squeeze the whole area
because it's not gonna do you any good.
In fact, it might do you some harm in the long run.
You wanna be really precise
and super particular about which muscle you're squeezing.
See if you can squeeze it hard,
see if you can squeeze it gently,
See if you can squeeze it for a long period of time,
see if you can squeeze it rapidly,
a couple of squeezes in a row.
Remember this is just like a muscle,
so don't go too hard.
You don't just run into the gym and
start with a hundred pound weight.
You'd start with something a little bit more reasonable
and you'd give yourself and your
body some time to acclimate.
This is no different than any other exercise routine.
Once you have isolated the PC muscle,
I want you to also practice
pushing out and pushing down on it.
Just like any other good exercise routine,
you want to be able to flex and stretch that muscle
for optimum health and strength.
Okay, now that we found the muscle, we've practiced.
Step number two is to implement this routine
that you can do any time of day,
every day of the week
while you're doing anything else.
So, you could be talking
in the phone with your girlfriend,
you could be driving to work.
You don't have to be in any
particular body position,
it doesn't need to be any particular time of day.
I highly recommend that
once you figure out a routine that works for you
that you set a couple alarms in your phone
To remind you to do your exercise routine.
Feel free to have a fun with it and make it work for you.
Step one of the routine
is to do one second of clenching
and one second of relaxing.
You're going to work up
to doing 10 of these in a row.
So, one, two, three, four,
if ten sounds like a lot right now,
do three, do four, do five,
do whatever is comfortable.
You can build up to ten over time.
Next step is to do a
five-second clench followed by
a five-second release.
Again, you're gonna work your way up to doing ten of these
but you don't have to start with ten.
You can start with just five of these
or even three. Again, the point is not to stress yourself out.
The point is to build strength.
So, after you do ten one second and ten five seconds,
you gonna do two extended stretches.
try and make it up to thirty seconds
and again if you can't do thirty seconds,
do five, ten, fifteen, whatever is comfortable
that doesn't stress you out, doesn't cause any soreness.
Eventually, you will move up to that routine.
Ten, ten and two long second squeezes.
You'll start by doing this once a day and lightly.
So, you'll start with doing a light squeeze
and then you'll move your way up to
to over a matter of weeks longer harder squeezes.
During the first week of doing PC exercises,
only do one set of these three exercises every day
and do it gently, start lightly,
don't squeeze with all of your might.
Start with a delicate squeeze,
start with a gentle squeeze,
it's actually going to give you more strength in the long run.
This is not something where it pays
to throw as much effort into it
all at once and go totally balls in the wall.
This is the slow game.
So, for that first week go gentle.
That second week
you can start to do this gentle squeezes two times a day.
Once in the morning and once in the evening.
The third week,
in addition to doing them once
in the morning and once in the evening,
you can start to give a little bit
more pressure with your squeezes.
Eventually, you'll be able to actually vary,
so, you can say like one gentle squeeze,
followed by one hard squeeze,
followed by one gentle squeeze,
followed by one hard squeeze.
It will all help in the long run.
But I cannot stress this enough.
It is no good to you to have sore,
upset, uncomfortable, irritated PC muscles.
It's not gonna cure your PE any faster,
it's not gonna give you more
explosive orgasms any faster.
This is an exercise routine
that you can do honestly for the rest of your life.
It will continue to have benefit.
So, there's no rush here.
That's the number one mistake that people make,
is they just try to rush it
and they end up causing some discomfort for themselves.
Here is where the fun really begins.
Everything I've taught you so far
is going to increase blood flow to your penis,
it's going to increase your own arousal
and awareness of your arousal,
and it's going to get you more
familiar with the sensations
of squeezing those PC muscles.
So, they're all strengthened and they're tightened
and once you've mastered that,
now you can bring
that into your masturbation.
So, the way you do that is by
paying close attention
to your level of arousal.
Once you get close to the point of no return
a.k.a ejaculation,
you're going to squeeze
on your PC muscles,
take a deep breath in
all the way down to your belly,
and out, and as you are doing that,
you'll notice a wave of sensation
coming up from your genitals
and coming back down throughout your body.
It could feel tense, it could feel pleasurable, it might
feel just like really exciting and kind of confusing
That's awesome. Just let it happen,
let it wash over you
like an ocean's wave and let it move through you.
After that happens
and the stimulation has died down a bit.
You can start to stimulate yourself again.
It's really important
that you squeeze about five to ten seconds
before you would ejaculate.
Otherwise, you run the risk of ejaculating anyway.
That's why I insist
that you practice this on your own
before you bring it into bed
with your partner.
A couple important things to keep in mind.
Number one, squeeze only the PC muscle.
Don't squeeze your anal sphincter.
Don't squeeze other muscle in the area.
Don't squeeze your your low abs,
your thighs, your glutes.
Only the PC muscle.
Take it easy, don't go too quickly.
Again, this is something you can do for the rest of your life
so, you don't need to be in any kind of a rush
to strengthen this muscles.
If they haven't been getting a lot of
attention over the last several years,
then they are probably not in really great shape.
Treat them with the respect they deserve.
They're really important
and they're gonna give you
really great result if you treat them well
from the very beginning.
As you're learning this technique,
do not squeeze your PC muscles
while you're masturbating.
You'll notice that that's one way
that men build up sexual tension
in order to reach the point of ejaculation.
You want to keep those muscles totally relaxed
the whole time that you are masturbating
up until you start to reach the point of no return
at which point you can squeeze them.
Otherwise, you might actually ejaculate faster
because they're really great at holding tension
and keeping pleasure
and sexual excitement in the genitals
and that's not great
for ending premature ejaculation.
If you notice any soreness,
any pain and irritation inflammation,
give yourself a break.
Give yourself as much as a week off, maybe more.
Do not go too hard on yourself.
Do not push your body to do
things that it is not comfortable with doing.
Do not strain or stress
any of these muscles beyond
what they are capable of doing.
Treat this like any other exercise routine.
Just think of it as
one that has the most amazing benefits
of any exercise routine.
Otherwise, treat it the same.
Be good to your body in all the other ways
make sure you're getting plenty of water,
plenty of rest, plenty of nutritious food.
All of that is really good
for your ability to maintain an erection
and to be a great lover and a healthy person overall
and make sure that you subscribe to my channel,
so that you can get all of my other incredible tips
for making the most amazing sex life ever.
Because around here we believe that
better sex equals a better life.