The PC muscle will naturally try to grab the ball detecting it so you don’t need to think about it, it works by itself. However if you really want to give your PC muscles a work out you can practice the following exercises:
Exercise 1: Something simple
Relax down onto your back on a bed or the floor and insert your Ami.
Squeeze your PC muscle for five seconds to grip Ami, then release for five seconds. Repeat this 10 times.
Take a one-minute break, and then repeat this again. Next, take a two-minute break before doing a third and final set of 10.
Perform this daily, and when it gets too easy, try three sets of 15 instead of 10.
Exercise 2: A little more advanced
Sit on the edge of a bed or chair and insert the Ami of your choice. Squeeze your PC muscle, then use the string to gently pull your Ami out for five seconds, then relax for five seconds. Repeat this 10 times.
Give yourself a one-minute break before repeating this again. Next, take a two-minute break before your last set of 10.
Do this every day, and when you feel it’s too simple, increase the number of repetitions to three sets of 15 instead of 10.