Often called the 'love muscle' or main "sexual" muscle, the pubococcygeus supports the urethra, bladder, vagina, penis, uterus and rectum. It's one muscle wrapped around all that good stuff, and better yet, you can exercise it any place, any time.

The easiest way to identify the muscle is to urinate. Once the urine starts to flow, try to stop it mid-stream. Don't use your butt, legs, abs or any other muscles, just 'there'. Feel that? That's the pubococcygeus muscle. And what you've just done is a Kegel exercise.

Every time you urinate, stop & start & stop & start. That's the muscle work-out. You may not be able to stop it well, if at all, but keep trying. After all, it is exercise, and it may take some time before you can flex that muscle well.

Once you can do that easily, you can make the same movement, without urinating. Anytime, anywhere: squeeze, stop, squeeze, stop.

What are the benefits of this exercise?

After just a few weeks, men should notice increased stamina, a higher erection angle, increased ejaculation distance and volume, and more intense orgasms. Women's vaginas become more sensitive, even with smaller sized male partners, allowing easier and stronger orgasms. And women who practice Kegle moves during sex will drive partners wild with a 'gripping' sensation on the penis. The long term benefits for women include preventing prolapse, incontinence, and easier childbirth & recovery times.