flexing my pc muscle. for beginners, what i do won't be that easy. it's best to start out in small increments if you're new to it. usually i start out with quick flexes for a few minutes, usually around 500. then i flex it, hold it for 5 seconds, and slowly release ( i repeat this for about 5 minutes). then, i flex it for as long as i possibly can, and slowly release. (usually do this 5-10 times). then i chill out for a bit, and do another couple hundred quick flexes. it's not the easiest thing to do when you first start out, but after about a week, youll get the hang of it and start noticing differences.