KEGEL EXERCISES
Once you've found your muscle, you can start doing the PC Exercises anytime and anywhere.  You want to squeeze your PC on a daily systematic basis.

These are the PC (Kegel) Exercises: 
1.  Perform quick PC CLAMPS.  Squeeze and release, over and over. Start with sets of twenty, then build to 100 or more.  Do at least 250 PC clamps every day, for the rest of your life.  Your goal is to be capable of creating 1,000 clamps a day.

2.  Practice LONG SQUEEZES by holding the PC muscle clamped tightly for thirty seconds, or as long as you can.

3.  Try doing STAIR STEPS: tighten and loosen in increments.  Tighten for a couple of seconds, loosen for a couple of seconds.  Do it over and over again.

4.  PC FLUTTER: Tighten the PC muscle as slowly as you possibly can.  Once you've finished the slow squeeze (to where you can't squeeze anymore), let go.  At some point it will "flutter," and you'll feel energy sparkling up your spine. Concentrate on deep, slow breathing while you do this.  This is great for restoring energy when you're running down!

5.  When you urinate and you want to let those last squirts shoot out, you use your PC muscle in the other direction.  By doing this you'll feel your anus open and the sensation is different. This is called the PUSH OUT PC.

Most men can do Kegels anywhere (even driving in the car!), since they're seldom aroused by the exercises.  Continued over a lifetime, the exercises can help men (and women) head off urinary incontinence as they get older. That, plus greater arousal, enhanced orgasms and longer-lasting sex, make these some of the simplest, most beneficial exercises a man or woman can do.

Psychologists and sex experts have prescribed Kegel exercises to thousands of male patients, many of whom were troubled by erection problems.  Most who did the exercises reported firmer erections than ever before.  Others reported increased sexual sensation, more intense orgasms, and the ability to delay ejaculation.  And most surprisingly, some of the men were eventually able to have multiple orgasms!  That is, two or more climaxes during a single act of intercourse BEFORE ejaculating!