Men exercise pubococcygeus muscle, commonly used method is urination interruption method, in the idea of simulating urination, and then control the pubic bone, coccygeus muscle and PC muscle to block urination, in this way to enhance the strength of the muscle, it is recommended to exercise gradually, usually 2 times a day training can be, but need to be persistent. You can also choose to lift the method of exercise, that is, in the erect state by contraction regulation PC muscle, so that the genitals up to maintain a few seconds and then put down so repeatedly, it is recommended to train in a quiet environment before going to bed, 50 times as a group, 1 group per day can be. Women can exercise the PC muscle through anal exercise, training with breathing, exhale when the force contraction of the anal sphincter, exhale and then relax, so repeatedly to 20-30 times for a group, can be carried out 2-3 times a day. Both men and women, the first can be carried out at home in a quiet environment, after a period of sustained muscle control comfortable, even in the work interval waiting for the car, waiting for the elevator and other time can be comfortable exercise, unlimited number of times and without any discomfort.