This is however not to be confused with the anal muscle. A man who is in peak sexual form can contract and hold the PC muscle for longer than a minute. For most adults however, holding it for even a few seconds is a struggle. One can however dramatically improve the strength of these muscles with simple exercises over a period of few weeks. To get you started Contract and hold the PC muscle and release in quick 1 second successions. Do this 16-24 times. If you cannot do it even 16 times, your muscles are quite weak and there is a lot of scope for improvement.