and a one...

There are different sets of exercises you can do. Select the one that is best suited for you and do it regularly. Tell your woman to do them too; it will have the same beneficial results. Always keep in mind that you should keep your other muscles relaxed (don't use momentum).

Exercise 1:

Quickly clench and release your PC muscle for a 10-second period -- take a 10-second break. Perform three sets, then take a 30-second break.
Clench and unclench for 5 seconds with 5-second breaks in between -- 10 times in a row.
Tighten your PC muscle for 30 seconds and release for 30 seconds -- 3 times in a row.
Repeat the first step and you're done for the day.

Exercise 2:

Tighten your muscle and hold for a count of 5, and release. Repeat 10 times.
Squeeze and release the muscle 10 times quickly. Repeat 3 times.
Tighten and release your PC muscle in long and short intervals for counts of 10. Repeat 3 times.
Squeeze your muscle and hold it for as long as you can. Try to work your way up to 120 seconds (relax, that's only two minutes).

Exercise 3:

Fully squeeze and release your muscle over and over again. Begin with one set of 30, and then slowly work your way up to over 100.
Squeeze as tightly as you possibly can (make sure it's only your PC muscle that you're clenching). Hold it for 20 seconds, then rest for 30 seconds. Repeat 5 times.

Exercise 4:

Simply begin squeezing and releasing your muscle for 2 minutes a day and gradually work your way up to doing it for 20 minutes at least 3 times a day. You should eventually be able to perform at least 200 repetitions per session.

any time, any place

Keep in mind that because you can do these exercises just about anywhere and at any time, there is absolutely no excuse to neglect your exercises. No one will know that you're squeezing, unless of course you keep smiling like an idiot whilst doing them.

Because the muscle heals quickly, you'll begin noticing that you're waking up with more solid erections and that's always a good thing, especially if Petunia is sleeping next to you in the buff come morning (you know what I mean).

Personally, I recommend that you complete your exercises every single day for the rest of your natural life. Trust me, Hef will have nothing on you when you get to be his age. Your sexual abilities and control will increase immensely and you'll find that your penis has become stronger and firmer.

shoot across the room

PC exercises can also be beneficial in the "squirt across the room" department as well. Remember porn star Peter North? Well, rumor has it that he did his exercises daily. So not only can you have the most solid erection ever, but you might also be able to ejaculate on the ceiling. Have fun cleaning that up...

Remember that the results will not be evident the instant you're done your first bunch of exercises. It takes time, like with any muscle that you begin "training" regularly.

enjoy a new sex technique

Once you begin to master your exercises and are able to see a significant difference, the next time you're making love with your woman, stay inside her without moving. Instead of going in and out like you normally would, simply squeeze and release your PC muscle.

If she has been doing her exercises as well, you can both perform this on each other and while you get the sensation that her vagina is giving you a "hug," she'll feel like you're tapping her G-spot, and trust me, chances are that the both of you will enjoy the sensation immensely.

And there you have it; some easy ways to keep her satisfied and get a little satisfaction of your own at the same time. Enjoy.