At each side in the pelvic floor there is a pubococcygeus muscle going from the lower rim of the pubic bone backwards to the tailbone. They sorround on both side the urninary opening, vagina and anus. The muscle is a part of a greater mucle group called the levetor ani, that surrounds and support the pelvic openings.

The levator-ani-group is a part of the total muscle setin the pelvic floor. The rest of these muscles are mostly hidden at the inner sides of the pelvic bones.

The most central of these muscles are the buborectalis going backwards from the pubic bone and immediately sorrounds the pelvic openings at each side. This muscle do bon go all the way backwards to the tail bone, but is fixed to a ligament behind the anus.

Just more to the left and right there is the bubococcygeus muscle or PC muscle. Because of this placement, it is the most important muscle to supprt the right placement of the urinary opening, vaginal opening and rectal opening. It also helps to keep urine from leaking.

And even  more to the left and right side there are the iliococcygeus muscles.

A weak PC msucle makes it difficult to controle the urine flow properly. During orgasms, the PC mucle will contract repeatedly, and these contratcions stimulate the total orgasmic process, including the feelings. A weak PC muscle will contract badly and will not perform a proper stimulation. Also the PC muscle together with the other pelvic floor muscles will support all the pelvic organs. When these muscles are weak, the pelvic organs and the organs in the lower stomach wil sag down, causing discomfort and poor functions in these areas.

Sit on the toilet, spread your legs as far as possible, and start and stop the flow of urine. For both women and men, the PC muscle together with the urethral spincter controle the closing and opening for the urine flow.. Start and stop the flow three times to set the PC action in your mind. Then empty the bladder completely. To make sure of working the right muscle while exercising, women can insert a finger into the vagina and feel the contractions.

How can a woman strengthen her PC muscle?

Contract and release the PC muscle rapidly, up to 25 contractions at a time, depending on the condition of the muscle. You can repeat this series some times.

Contract the PC muscle hard and hold for 10 seconds. At the very end of the contraction, squeeze maximally, then release for 10 seconds. You can repeat this some times.

How to make the total pelvic floor stronger

Not only the PC msucle is important for the sexual health and the health of the pelvic and stomach region. The levator ani muscles and all other muscles in the pelvic floor must be in good shape.

To strengthen the total pelvic floor, you must contract all the muscles between your legs in such a way that your anus and your vagina are lifted upwards towards your stomach area. When you do so, your intimate cleft will deepen considerably. You can exercise the total pelvic floor with methods comparable to the way you exercise your PC muscle.

When doing these exercises you can sit on the toilet seat with spread legs. You can also lie on your back with your legs flexed up and somewhat spread.

Squeeze and hold all the muscles between your legs for about three seconds, relax, and repeat the squeeze up to 15 times. You can then repeat this whole series some times.

Contract and release the muscles of your pelvic floor rapidly, so hard that you feel your natal cleft deepens, but still not very hard, up to ten contractions at a time.  Reapeat the series of contraction some times.

Contract all the muscles around your anus and genitals so hard that you feel your cleft deepens well and hold for 10 seconds. At the very end of the contraction, squeeze even harder and deeper, then release for 10 seconds. Reapeat this some times.

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