Exercise PC muscle can make a person more durable, then how to exercise it:

The following is my personal understanding of your question answer, I hope it will help you.

1, lift the anus. Even if it's a contraction like peeing, you can exercise the inside muscles. --PC muscle

2, sit-ups help, but scientific research has proved that people with strong lower abdominal PC muscle control is a little stronger, so it is recommended that the owner focus on training the lower abdomen. You can use: supine knee lift, this classic action.

3, the waist muscles of the strong or not will affect the degree of endurance of the muscle. So you can use: goat jerk, barbell pull, two movements.

4, it is said that after a one-time activity of strength athletes, the strength of their thighs will decline by about 0.4%, so you should strengthen the training of the leg muscles: barbell pulling, large weight barbell squat.