1. Pulsating P.C. squeezes, two sessions a day. Do ten squeezes per set, and five sets per session. To start, do as many as you can easily do. Goal 100 per day or more.

2) Pulsating P.C. pushouts.
These exercises are similar to what you are familiar with already, but the difference is they are pushouts instead of squeezes. When you attempt to push out the last few drops of urine, you are using the P.C. pushout muscles. As you bear down to use these muscles, the anus will also open. Do this a few times to get used to the feeling. If you have problems feeling these muscles move, wait until you urinate then use the muscles to force the flow out more forcefully, then you will be able to recognize the feeling next time. Do these next exercises in the same setup, as the above squeezing exercises. Build up on these exercises gradually, but move up each day, so you can reach the goal of 50 in a sitting and 100 per day within 30 days.

3. P.C. squeeze inhales,
same as in the first P.C. squeeze however you will being doing it to a slow inhale, strongly squeezing during the entire inhalation of about 10 seconds. Goal; 20 twice daily.

Again, start slowly but keep the goal of 20 in mind at the end of 30 days. The above exercises we know, seem to be a time consuming chore at this point & time, and the numbers seem astronomical.

However, as you will soon see, they will reap wondrous rewards! A tip for you, is to do them mixed. For example; ( Squeeze, Pushout, Squeeze inhale). Regardless of how you choose to do them, you will find that they can be done fairly quickly while watching Television or during other activities.

We would recommend that you do these exercises for about 8 days skipping a day between each session before you proceed to the section following, which will show you how to use the muscles in conjunction with climax & ejaculation control.