The three muscles you are training
Ischiocavernosus (IC)
Anchors the erection against the pubic bone. Strong IC contractions trap blood in the corpora cavernosa, directly improving erection angle and rigidity.
Bulbospongiosus (BC)
Wraps around the base of the penis. It pumps blood into the glans and drives rhythmic ejaculation. Trained BC control means stronger pumps and delayed, controllable climax.
Pubococcygeus sling (PC)
The pelvic hammock supporting bladder and bowel. It stabilizes the whole region so IC and BC can do their job efficiently.
Why rest equals work
Most Kegel apps prescribe endless clenching. A pelvic floor held semi-contracted becomes chronically tight (hypertonic): compressed blood vessels, reduced blood flow, softer erections, and jumpy fast-twitch reflexes that fire too early.
Every hold here runs a strict 1:1 work-to-rest ratio. During rest the muscle must reach zero tension so fibers can lengthen, re-oxygenate, and flush metabolic waste.
Relaxation is not a break from the exercise. Relaxation is half of the exercise.
Learning to let go
A reverse Kegel is an eccentric release: instead of lifting up, you allow the pelvic floor to drop open and widen.
- Breathe into your belly. As the diaphragm descends, the pelvic floor descends with it.
- Cue: let it go, do not push it down.
- Never bear down or hold your breath (Valsalva). Downward pressure is the opposite of the goal.
- Gentle regular practice shifts you toward a parasympathetic state, delaying climax and dissolving spasms.
Keep everything else quiet
- Glutes completely relaxed.
- Thighs completely relaxed.
- Upper abs quiet; only the lower belly moves with breath.
- Breathe continuously through every rep. No straining, no breath holding.
- Holds are performed at roughly 70% effort. Control beats intensity.
If you feel pain or persistent tension, stop and consult a pelvic physiotherapist.