1) You have to have a full erection to perform this exercise. You will also need lubrication to perform this exercise also.

2) Once you have achieved a full erection, grab your penis about 1 inch from the base. Hold your penis with your thumb and the first two fingers of your hand.

3) Flex your pc muscle, and hold it for about two seconds. Using your hand, apply pressure to your penis. You should notice that the portion of the penis just beyond your grip will begin to get larger until you release your grip. Relax your pc muscle as you release your grip.

4)Perform step 3 again about three to five times, or whatever you are comfortable with. Move your hand one inch down the penis and perform step 3 again, with the same amount of reps.

Perform this until you reach the head of your penis. Once you have reached the head of your penis, either go backwards in one inch increments, or start from the beginning. Once your pc muscle cannot flex hard anymore, you can stop performing this exercise.

5) At any point you can not continue to flex your pc muscle, stop the exercise for the day and note how many reps you were able to perform. Keeping record of this is good for tracking your progress as well.

As your pc muscle begins to get stronger you will be able to perform the exercise for a longer period of time, but don't overdue the normal 3 to 5 minutes for the entire exercise unless you are an advanced user.

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