How should I work to isolate pc and sphincter muscles?

I have been working with mindgasms lesson 1 and 2 for a bit and I have finally managed to recognize my pc and sphincter muscles. Admittedly it’s not a very big accomplishment but it feels pretty big to me. As mindgasm states in lesson 1, I cannot flex them independently yet. How should I go about separating these two muscles? Should I specifically focus on flexing them individually during a session or work on them outside a session while going to the bathroom or something else entirely? Just wondering if anyone had some wisdom to share because mindgasm told me I’d get there but not how to get there lol.



  1. It’s just practice. You’ll figure it out eventually. Like you can ask “how to move my arm?”, yet that knowledge won’t be of much value. PP practice, persistence 😊

  2. So to get started understanding you need to do a PC muscle squeeze as hard as you can without the sphincter for 10 seconds (this one is relatively easy as you do it every day to squeeze out the last few drops of urine when you pee). This gets your pc muscle tired. Then go ahead and squeeze you sphincter as hard as you can buy this time try to relax your pc muscle slowly until it’s just your sphincter muscle tensed. Apart from this is practice practice and more practice

  3. Remember, these are muscles that you don’t really use so they are not very toned. I have a phone app that tells you to squeeze and relax while slowly increasing the squeeze duration. This will help you both control each muscle better and squeeze harder, but it will help you control them subconsciously.

    You don’t necessarily need to squeeze and hold until the muscle tires. There is a specific amount of squeezing that will cause the aneros to twitch back and forth. It’s hard to maintain this pressure when you first start, but the more you practice, the more natural it will be to hit the sweet spot. (muscle memory.)

    The good news is that if you practice PC squeezes for at least 5 minutes a day for at least 5 days a week, you’ll notice a difference in 2 to 3 weeks. These can be done without anything inserted once you can get a basic control of the muscle.

  4. You’re on the right path. Every step forward is a big accomplishment.
    Don’t make the mistake to compare yourself to some superlatives posted here (“1 week in, my super-os feel weak”). We’re in a bubble here. No one is posting about the slow “boring” (yet very pleasurable) progress over months.
    Keep it up! πŸ™‚

    -how long have you been at it? really separating them can take 3months plus. and even once mastered, the other muscle always will contract a little too, especially the base. it’s not about 360wheelie perfection, but “learning to ride that bicycle”.
    -if you’ve had enough of base and center, move on to the top, even if you haven’t mastered. for some, the learning to feel the top is the big breakthrough and everything else follows)

    ask follow ups, happy to help.
    this is the most fullfilling job my circuits ever had to work on!

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