From Barbara Keesling's book: How to Make Love All Night and Drive a Woman Wild. The book goes into it in depth, but here's the important stuff:
Exercise 1 The very first thing you need to do is find your PC muscle. For some men this is very simple-you probably knew where to find it the moment I mentioned it. You may even be squeezing it right now.But many men are completely unfamiliar with the muscles in this area of the body.
All of the individual muscles close to the groin-buttocks, abdomen, thighs, and PC-may feel the same. They might all feel like one big muscle mass. That needs to change right now.
Here is the simplest way to find your PC muscle and isolate it from all the others.First, gently place one or two fingers right behind your testicles. Pretend that you are urinating. Now try to stop the flow. That muscle you just used to turn off the flow from the bladder is your PC muscle. Did you feel it tightening? Maybe you also noticed that your penis and testicles "jumped" a little when you flexed your PC.It is very important that your stomach muscles and thigh muscles remain relaxed. Did they get tense too? Try again. This time focus just on the PC.
TROUBLESHOOTING TIP; You are not trying to get an erection here, and you do not need an erection to exercise the PC. So relax, and let your penis respond naturally to these exercises.
Exercise 2: Squeeze Play (three to five minutes a day) Now that you've found your PC muscle, here is your next exercise: Three times a day, flex the PC twenty times. Hold it for one or two seconds each time, then release. That's it. Twenty squeezes, three times a day. I know it sounds simple, but words cannot express how important this exercise is.You do not need to keep your finger on the PC during these exercises. You should be able to feel it move internally. If you don't, or if you're not sure, then keep your finger on the PC the first few times you do your exercises.
Breathe normally during this exercise. Like any other muscle-building exercise, proper breathing is always important. You don't want to hold your breath.I want you to repeat this exercise three times a day, every day, for three weeks. A consistent exercise regimen is the most effective way to maximize the strengthening of your PC muscle in the shortest amount of time. And it's worth every moment.