Lift a banana! How to train your sex muscle
The so-called PC muscle (pubococcygeus muscle) is part of the pelvic floor and is responsible for erection, ejaculation control, and even your orgasm intensity. Those who train it specifically can experience pleasure in a whole new way.
What is the PC muscle?
It runs between the pubic bone and the coccyx and is active when you hold the stream while urinating. You can use this as a test to see if you're even consciously aware of it—but only at the beginning!
💡 Caution: Regularly stopping the flow of urine is not a training method, but merely a guideline. Over time, it can disrupt bladder function.
This is how the training works:
1. Find the muscle and target it
- Stop peeing – feel
- Consciously NOT using your buttocks and abdominal muscles
- Hold tension for 3 seconds – then 5 seconds break
2. Training with erection (ideal for beginners)
- Lie down, penis erect
- Tighten your pelvic floor: The banana lifts slightly from your stomach
- Repeat 10–15 times – without pushing, just targeted
3. Feel when touching
- Place two fingers between testicles and anus
- You will feel the muscle pulsate when tensing
4. Later also in everyday life
- Train while sitting or standing – completely discreetly
- Practice daily, like strength training: less is more, but regularly
💡 Conclusion
A strong pelvic floor gives you more control during sex, more stability—and can even help you experience multiple orgasms without ejaculating . You're not training for a six-pack, but for real pleasure.