Kalmar "pubococcygeus exercises" tana nufin wani nau'in motsa jiki na jiki wanda ya ƙunshi raguwa da shakatawa na tsokar pubococcygeus, wanda kuma aka sani da tsokar bene. Ana ba da shawarar waɗannan darussan sau da yawa don ƙarfafa ƙashin ƙugu da inganta aikin fitsari da jima'i. tsokar pubococcygeus tana cikin yankin ƙashin ƙugu, kuma tana taka muhimmiyar rawa wajen tallafawa mafitsara, hanji, da gabobin haihuwa. Yin motsa jiki na yau da kullun na pubococcygeus, wanda kuma aka sani da motsa jiki na Kegel, na iya taimakawa wajen rigakafi ko magance rashin narkar da fitsari, inganta gamsuwar jima'i, da ƙara ƙarfi da sarrafa tsokar ƙashin ƙashin ƙugu.