Pubococcygeus (PC) muscles

Knowledge about and stimulation of the G spot is every woman's birthright. Whether or not she chooses to develop awareness of her G spot, she should at least know about it and how it can give her pleasure. She can, if she so wishes, find and stimulate her G spot manually over weeks and months until it becomes a highly sensitive organ when stimulated. A vibrator or dildo can be helpful in this, especially one which bends upwards at the end like the G-Spot Vibrator. However, something else is needed.

A key factor in the enjoyment of the G spot is the strength of the pubococcygeus (PC) muscles. Ladas, Whipple and Perry discovered that strong PC muscles were necessary for vaginal orgasms and female ejaculation. "The strength of a woman's PC muscles is directly related to her ability to reach orgasm through intercourse," they said. After treating hundreds of women, the researchers found that those who had strong PC muscles could experience vaginal orgasms with some of them ejaculating. Those who had weak PC muscles could have neither. Both women and men have PC muscles which are part of the sexual equipment of both. The stronger their PC muscles, the higher their pleasure from sex.

PC muscles are in a group; but as they are banded together and mainly used together, we will refer to them as one muscle. The PC muscle is sometimes used involuntarily during intercourse. A woman may squeeze her partner's penis during the act and for sure when she has a vaginal orgasm. Like a man, she can use the muscle purposely when interrupting the stream during urination. Both sexes should exercise their PC muscles regularly if they wish to be good lovers and enjoy their sex to the utmost. Sex therapists know the value of a strong PC muscle. Urologists also know it because they can usually cure incontinence if the patient develops a strong PC muscle. Both professionals measure the strength of female PC muscles with a device called a perineometer. This consists of a vaginal probe with a tube attached, at the outside end of which a pressure sensor displays a reading. When the patient contracts her PC muscle thereby squeezing the inflated probe, the pressure she exerts is measured and displayed as a digital readout. PC muscles can be weak from lack of use or from being in a state of constant tension.

Some women have constant tension in their PC muscles caused by psychological or physical problems. The tension eventually weakens these muscles so that they become much less effective. The perineometer will tell the therapist whether the patient is suffering from chronic tension - in which case psychological counselling is usually indicated - or if the muscles are merely weak from disuse. Any muscle will weaken if it is not properly exercised.

The exercises needed to strengthen the PC muscle are easy to do and can be carried out in public without anyone knowing. Just imagine you are urinating and you contract your pelvic area to stop the flow. The muscle you have just used is the PC muscle. Try, then, to push down with your pelvic area as though you are having a bowel movement. Again, you have used your PC muscle. However, don't use the stomach, buttock, or thigh muscles. If any of these move, you have not isolated the PC muscle. You need to isolate the PC muscle if you are going to strengthen it. Women can check to see if they have chronic pelvic tension by using a mirror to watch their vaginal entrance. If you cannot see an opening and closing of the entrance when you contract and relax your PC muscle, you may have chronic pelvic tension. The more you contract this muscle, the stronger it becomes. Some women make a habit of contracting their PC muscles every time they stop at a traffic light or pick up a telephone. Any habitual activity will do to as a reminder. It is important that the contractions alternate with equal periods of relaxation. You should start your exercise program by contracting your PC muscle and holding it for a period up to 10 seconds. If you can't hold it for this long, hold it as long as you can, then relax the muscle for the same number of seconds before contracting again. As your PC muscle becomes stronger with exercise, you will find you can hold a contraction for 10 seconds easily. Again, relax the muscle for the same 10 seconds.

When a woman has developed her G spot and has also developed her PC muscle so that she can squeeze a penis or her fingers or other object and hold this contraction for ten seconds or more, she is ready for vaginal orgasms and, very likely, ejaculations. "G-spot is the nickname for the Grafenberg spot, named after the gyn who noted its erotic significance in the 50's. The g-spot in women is analogous to the prostate in men (which seems to play a more direct role in sex and procreation)." "The g-spot is a gland located behind the pubic bone and around the urethra. It can be massaged or stimulated by reaching up about two finger joints distance on the upper surface of the vagina. The area may be located by "systematic palpation of the entire anterior wall of the vagina between the posterior side of the pubic bone and the cervix. Two fingers are usually employed, and it is often necessary to press deeply into the spot to reach the spot" (Perry and Whipple, Journal of Sex Research, 1981, p 29). If already aroused, some women will find that stimulation of this area leads to an intense orgasm which may be qualitatively different from a clitorially centered orgasm. Stimulation of the spot produces a variety of initial feelings: discomfort, 'feeling need' to urinate, or a pleasurable feeling. With additional stroking the area may begin to swell and the sensations may become more pleasureable. Continuing may produce an intense orgasm. Like the prostate, the g-spot can produce a fluid-like semen (but not as viscous) which may be released on orgasm -- even known to "squirt" a couple of centimeters." "For comparison, the prostate in men is also located behind the pubic bone and around the urethra. The two ejaculatory ducts also end here (bringing sperm from testis via vas deferens). The prostate can be reached via the anus (as in Doctors performing a prostate exam). Continued stimulation of the prostate may produce intense orgasms in men. The prostate is the gland which produces semen (other than the sperm in the semen)."

G-Spot Guide
Toys worth having for this: Super Slim Stim vibrator (used on your clit as you're getting warmed up) together with a G-Spot Vibe (used in your vagina on your G-spot).

Preparing Your Hands
If you absolutely must have long fingernails for fashion reasons, then you'll probably want to put cotton balls around them and don latex gloves before doing any penetration. If you don't need your fingernails long, then go ahead and clip them short before playing. Even if you have short fingernails, you may in some circumstances wish to wear a latex glove on your "insertive" hand for comfort or "peace of mind" reasons; see the "Lubes and Gloves" section of this article for details.
The Basic Idea
For many women this type of vaginal penetration can be physically and emotionally intense; it isn't the sort of play most folks would want to leap into immediately after taking their clothes off. If you think of sex as being like a feast, you should probably think of the things this article will talk about as being the "main course."
So... Start out by kissing and stroking and teasing each other until you two can't stand it any more (many women find that vaginal penetration and G-spot play feel especially good after a lot of cunnilingus). When the two of you get to the point where a little penetration starts to sound nice, grab your bottle of water-based lube, apply it liberally to your "insertive" hand, wait for it to heat up to near body temperature (unless you had placed your lube bottle in a bowl of warm water to keep it warm), and slowly (teasingly?) insert your first two fingers into your lover's vagina.

At this point, many couples like to alternate between patterns such as these:

Move your fingers in even circles all around the vagina, with your fingers as far "in" as is comfortable for the receptive partner. It generally feels best if you keep consistent, firm pressure along the entire length of the fingers against the vaginal walls and if you keep the pressure fairly constant while rotating (though you can give a LITTLE extra pressure at 12 o'clock [towards her belly] as long as you don't break the steady rotational rhythm).
Stop rotating and rest your fingertips on the (often slightly ridged) area of the vagina just behind the pubic bone and exert pressure upwards, towards her belly. This is direct G-spot stimulation, and it usually feels best if the fingers are subtly moving somehow. You can move them in small, slow circles, or point the fingers more sharply upwards and rock them forwards and back.
Embellishments
Some couples find it erotic and pleasurable when the insertive partner thrusts his or her hand in and out and in and out (and for an extra thrill, possibly exerts pressure upwards when withdrawing to involve her G-spot a little more). It might also feel good to her for you to use your thumb to rub her clitoris while the first two fingers of your hand rest, move in circles, rub her G-spot, or thrust in and out.
Your non-insertive hand can do an almost endlessly delicious variety of things. You might try:

Holding the "penetratee"
Gliding your hand all over her body
Depending on your mutual comfort levels with "power" play and anal play, you might also experiment with one or more of the following:
Firmly grabbing her hair while kissing her
Holding her hands above her head
Pinching her nipples
Penetrating or just massaging the outside of her anus (especially if she's lying on her side)
You can also lie down or crouch so that your head is next to hers and whisper hot things in her ear (incorporating fantasies which you know your partner enjoys into your verbal teasing and hot talk is almost always fun). Passionate kissing is usually welcome, as is licking or sucking your partner's nipples while she is being penetrated.
Licking, kissing, or sucking on your partner's clitoris might also feel good to her during vaginal penetration. You and your partner might find vaginal penetration and G-spot play to be more arousing if she is somehow pleasuring you as you are pleasuring her; this can work equally well for same-sex as for opposite-sex couples, though you might have to do some experimenting to find the body positions that are most comfortable for the two of you.

Multiple Orgasms
Most women who have experienced both claim that it is easier to have multiple G-spot orgasms than it is to have multiple clitoral orgasms. If an orgasm rears its lovely head while you two are playing, try whispering some words of encouragement (and perhaps ratchet up the intensity just a little bit), but basically continue pleasuring through her orgasm, afterwards, and possibly into a next one. As long as it still feels good for both of you, what's the point of stopping? There is often a "pyramid effect" with multiple G-spot orgasms; each one makes the next one feel better, and makes almost anything else sexual feel better too. However, as I said earlier everybody is a little different, and quality is obviously more important than quantity.
It IS true for some women that G-Spot play may become more likely to result in orgasm over a period of weeks or months after first starting to experiment with it. It is also true that the intensity of G-Spot orgasms may be directly related to pubococcygeal muscle tone, which is another incentive for doing regular PC muscle exercises.

If you want to try including your G-Spot when masturbating, one good combination of toys would be a Super Slim Stim vibrator (used on your clit as you're getting warmed up) together with a G-Spot Vibe (used in your vagina on your G-spot).

By the way, in general it isn't a good idea to have a huge ego/emotional stake in having (or "giving") orgasms or multiple orgasms; most sex educators believe it isn't helpful to get "goal oriented" about something that's supposed to be fun.

Fisting
Some women enjoy vaginal fisting (having all or most of their lover's hand in their vagina). This is DEFINITELY a case where you should proceed only with your partner's active and ongoing encouragement and within her comfort level. If you two would like to give vaginal fisting a try, then I'd recommend first reading Deborah Addington's book A Hand in the Bush: The Fine Art of Vaginal Fisting. However, the basic technique is as follows: with your hand palm up (and your lover on her back or on all fours) bring your fingers and thumb together to form something that looks like a duck bill. With massaging, and possibly gentle twisting motions, slowly tease your hand into her vagina. If your anatomies allows it, once you get past the third knuckles your fingers will start to gently and naturally curve back to form a fist. The whole procedure takes time and plenty of trust, but the women and men who can take a whole hand vaginally or anally often claim that it leads them to transcendent, ecstatic altered states (read TRUST/The Hand Book by Bert Herrman for a discussion of anal fisting, if that is your area of interest).
Even if safer sex issues are not a concern, many women find that it is more physically comfortable to be fisted when their partner is wearing (possibly powder-free) latex gloves.

Anatomical Musings on Female Ejaculation and the G-Spot
The G-spot, anatomically, is the area beneath the urethral sponge this might at least partially explain its role in what is often called "female ejaculation." It also may shed light on why G-spot stimulation makes some women feel as if they have to urinate when they really don't (several studies have shown that female ejaculate is not urine).
It should be pointed out that female ejaculation is NOT a universal response to G-spot stimulation and orgasm; even among women who regularly enjoy G-spot orgasms, it's still pretty rare.

For Men...
Many of these G-spot techniques will work in a similar fashion on men when performed anally. Men have what is called a "prostate gland," the stimulation of which can provoke and/or intensify orgasms. One may stimulate the prostate gland with one or two fingers a few inches inside the anus pressing towards the penis, which leaves the other hand free to massage the penis itself. The prostate gland usually feels like a little dome.
Lubes and Gloves
It is almost certainly true that you are much less likely to pick up or transmit diseases from the activities this document describes than you are from many other common sexual activities (such as unprotected vaginal or anal intercourse). If you and your partner don't wish to use gloves and one or both of you is possibly infectious, just be aware that menstruation or the presence of cuts on your hands adds risk, and washing your hands with hot water and anti-bacterial soap after playing (before rubbing your eyes) reduces risk. For absolute protection when playing with someone of unknown HIV/STD status (and/or when YOU are of unknown HIV/STD status), standard latex "examination" gloves can be used.
Boxes of these gloves may be purchased at most pharmacies. Except in cases of powder allergies or sensitivities it doesn't matter whether the gloves are powdered or not, but do make sure you buy the size that fits you properly.

Use a good quality water based lubricant (safe to use with latex) such as Love Gel.

A Final Comment
Ultimately, most sex is about pleasure and/or intimacy rather than "technique," and if one's entire focus is on "technique" rather than either of these things sex can often lose some of its spark. In other words, this whole article should be taken with a grain of salt; it has value only insofar as it inspires more pleasure, passion, and joy in your life.
Happy loving!