Kegel Exercises prevent incontinence and other problems that are often associated with aging.
 

Locate Your PC Muscle
As aforementioned, stopping your urine midstream (pun intended) can help you figure out when you're using your PC muscle. Try stopping your urination three times just to ensure that you understand where the muscle is located.

Kegel Exercises
The exercise of PC muscles was first proposed in1950 by the surgeon Arnold Kegel, for whom the exercises have been named.
In 1952, Dr. Kegel published a report in which he claimed that the women doing his exercises were becoming more easily, more frequently and more intensely orgasmic! As these are the muscles that contract rhythmically during orgasm in both males and females. Therefore, many people refer to the PC muscles as the love muscle.

Why Should Men Do Kegel Exercises Regularly?
Kegel exercises increase the blood flow to the genital area, and so support sexual arousal mechanisms.
Kegel exercises strengthen and tone the muscles that are involved in ejaculation. Men who Kegel can gain greater control over the timing of their ejaculations.
Kegel exercises prevent incontinence and other problems that are often associated with aging.
PC exercises can also be beneficial in the "squirt across the room" department as well. So not only can you have the most solid erection ever, but you might also be able to ejaculate on the ceiling. Have fun cleaning that up...
Remember that the results will not be evident the instant you're done your first bunch of exercises. It takes time, like with any muscle that you begin "training" regularly.

Why Should Women Do Kegel Exercises Regularly?
Kegel exercises increase the blood flow to the genital area, and so support sexual arousal mechanisms.
Kegel exercises strengthen and tone the muscles of the vaginal canal. Women who Kegel can improve their intensity and the frequency of their orgasms.
Kegel exercises are essential to the treatment of sexual difficulties such as vaginismus and dyspareunia (pain on vaginal intercourse).
Kegel exercises prevent incontinence, prolapses, and many other problems of the pelvic floor that are often associated with aging.

There are different sets of exercises you can do. Select the one that is best suited for you and do it regularly. It will have the same beneficial results for men and for women. Always keep in mind that you should keep your other muscles relaxed (don't use momentum).

Exercise 1:
Quickly clench and release your PC muscle for a 10-second period -- take a 10-second break. Perform three sets, then take a 30-second break.
Clench and unclench for 5 seconds with 5-second breaks in between -- 10 times in a row.
Tighten your PC muscle for 30 seconds and release for 30 seconds -- 3 times in a row.
Repeat the first step and you're done for the day.

Exercise 2:
Tighten your muscle and hold for a count of 5, and release. Repeat 10 times.
Squeeze and release the muscle 10 times quickly. Repeat 3 times.
Tighten and release your PC muscle in long and short intervals for counts of 10. Repeat 3 times.
Squeeze your muscle and hold it for as long as you can. Try to work your way up to 120 seconds (relax, that's only two minutes).

Exercise 3:
Fully squeeze and release your muscle over and over again. Begin with one set of 30, and then slowly work your way up to over 100.
Squeeze as tightly as you possibly can (make sure it's only your PC muscle that you're clenching). Hold it for 20 seconds, then rest for 30 seconds. Repeat 5 times.

Exercise 4:
Simply begin squeezing and releasing your muscle for 2 minutes a day and gradually work your way up to doing it for 20 minutes at least 3 times a day. You should eventually be able to perform at least 200 repetitions per session.

Any Time, Any Place
Keep in mind that because you can do these exercises just about anywhere and at any time, there is absolutely no excuse to neglect your exercises. No one will know that you're squeezing, unless of course you keep smiling like an idiot whilst doing them. Personally, I recommend that you complete your exercises every single day for the rest of your natural life.

excerpt  from Anti-Aging Fitness Program