Male exercise pubococcygeus muscle, commonly used method is urinary interruption method, in the idea of simulated urination, and then control the pubococcygeus, 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 state of erection through the contraction of the PC muscle regulation, so that the genitals on the platform to maintain a few seconds and then put down so repeatedly, it is recommended that the training in a quiet environment before bed, 50 times for 1 group, 1 group per day. Female friends can exercise the PC muscle by lifting the anus, the training needs to match the breathing, exhaling forcefully contracting the anal sphincter, exhaling and then relaxing, so repeatedly to 20-30 times for 1 group, 2-3 times a day. Whether men or women, the beginning of the quiet environment at home, continued for a period of time after the muscle control freely, even in the intervals between the work of waiting for the car, waiting for the elevator, etc. can be freely exercise, unlimited number of times and without any discomfort is appropriate.