PC Muscle Training Enhances Performance: Historical and Contemporary Significance

Please provide a modern PC muscle exercise method,1Kegel Exercises
Specifically, inhale and hold a contraction of the PC muscle for a few seconds, performing 30 reps with a few seconds hold each, five sets daily. Adjust this based on your individual tolerance. After a week, slightly increase the hold time, and continue to increase it over a month. The PC muscle plays a huge role for men, and you'll become stronger when you're in front of women!
2Control Terminal Urination
Similar to self-controlling urination, gradually contract the PC muscle for 5 seconds, then relax it for 5 seconds – this completes one set. The exercise starts with 10 sets, gradually increasing to 50 sets, which is one 'round'. Recommend 2-3 'rounds' daily, or 100-150 contractions-relaxations.
PC muscle exercises can be done anytime, as it's just a contraction-relaxation movement that's invisible to others. Therefore, you can practice in the car, or during leisure time. Increase the number of sets per week. For example, start with 10 sets per 'round', increase to 20 sets in one week, and after 4 weeks, you'll be doing 50 sets per 'round'
I won't discuss the specific effects here, but rather the historical and theoretical origins and principles of this method.
Before encountering the term 'PC muscle', I had already learned similar methods during my study of Qigong. Traditional cultivation fields and Chinese medicine both advocate contracting the anus and urethra to improve internal energy accumulation. The West only saw muscles, so they focused on muscles.
Cultivation circles call the urethra 'the seabed', and Sun Wukong's 'Ding Hai Shen Jian' actually refers to the male organ. The bladder is the sea. The Qigong world has a saying: 'Sub-hai constant contraction, Baihui constant opening'. In other words, Qigong cultivation believes that the inner junction between the inner gate (the anus and urethra) is the only place that should always be contracted and closed to prevent the loss of vital energy. Therefore, contracting the PC muscle and closing the inner junction is something that cultivators should constantly train and pay attention to.
From a historical and cultivation perspective, it's about intention-based contraction of the inner junction, improving the internal energy's accumulation capability. This makes it harder for vital energy to leak during intercourse. This is the 'key to longevity'
Of course, modern Western medicine also acknowledges this exercise method on a muscular level. Western medical research has found that, regardless of gender, exercising the PC muscle can strengthen sexual function. This enriches the understanding of how people in ancient China trained in this field.