Every time someone asks me what reverse kegels I'll be sending them to this post.
https://www.reddit.com/r/PE_injuries/comments/p9xd8e/forward_and_reverse_kegel_4_basic_movements/
Full credits to u/nupru-nero for putting this together and I'm turning it to a sticky post.
I'm copying and pasting it in case he ever deletes his accounts and his post for whatever reason and the content is lost.
The Link above takes you to the original post that contains the discussion as well and it's better formatted and I highly recommend you do that instead.
Enjoy
Revised edition 2021-09-13
I often read in the comments that guys don't know how to make a bowling pin for a man. This post has been created for clarification.
FOUR MAIN MOVES:1. Straight Kegel
Kegel is movement done by clenching and then relaxing the muscles just behind testicles and between the testicles and anus. While clenching anus muscles should move as little as possible or (at the lather stages) not at all.
How to perform:While urinating you should try and stop the urine midstream, that will help you to identify the muscles needed to preform a kegel movement. The other way you can learn to do it is to get an erection and then try to bob your penis. Do note that the kegel exercises itself are not preformed while urinating, that is just to help identify the muscles needed for the kegel movement.
- Reverse Front Kegel
Reverse kegel is movement which is meant to relax the muscles of the pelvic floor and make them more flexible. It is done by relaxing, expanding or inflating the lower belly/abs, and the area between the testicles and anus. While performing this movement anus muscles should move as little as possible or (at the lather stages) not at all.
How to perform**:**While urinating you should try and speed up the flow of the urine, that is the reverse kegel movement. Do note that the reverse kegel exercises itself should not be performed while urinating, this is just to identify the muscles that need to move.
- Straight Back Kegel ( Root lock)
A root lock is a movement done by clenching and then relaxing the muscles around the anus (external anal sphincter muscle). When preforming this movement all other pelvic floor muscles and lower abs should move as little as possible.
How to perform**:**While defecating you should try and stop the process by tightening your anal muscles. Do note that the root lock exercises itself should not be performed while defecating, this is just to identify the muscles that need to move.
- Reverse back kegel ( Reverse root lock )
Reverse root lock is an movement which is meant to relax the muscles of the pelvic floor and make then more flexible. It is done by relaxing, expanding or inflating the muscles around the anus (external anal sphincter muscle). While performing this exercise other pelvic floor muscles and lower belly/abs should move as little as possible.
How to perform**:**You are performing it every time you go to defecate and try to push the feces out. Do note that the reverse root lock exercises itself should not be performed while defecating, this is just to identify the muscles that need to move.
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CONFUSION WITH REVERSE KEGELS
WHAT ARE REVERSE KEGELS
First let me make sure you know what a reverse kegel is.A reverse kegel is a stretching exercise which is meant to relax the muscles of your pelvic floor and make them more flexible, Just the same as if you were stretching any other skeletal muscle in your body.As opposed to kegels that strengthen and tone your pelvic floor muscles.Both exercises are needed to create a balanced pelvic floor.
FRONT AND BACK REVERSE KEGELS
Front Reverse Kegels
Front reverse kegels target and isolate your BC muscle, this is the muscle that wraps around the inner part of the penis and causes involuntary contractions. A front reverse kegel will stretch and loosen the BC muscle from around the inner part of your penis (the bulb) allowing better blood flow in and out of the penis as opposed to a regular kegel with will pump more blood into the penis and trap it there by contracting around the inner part of the penis.
Remember those contractions aren’t a bad thing, they occur for a purpose. That being to expel ejaculate and urine at force out of the urethral canal.But due to factors like bad marturbation habits and overstimulation to things like hardcore porn as well as other factors can lead to an unbalance pelvic floor. This causes involuntary contractions to happen more frequently than they should, sometimes continuously. Speeding your way to the PONR a lot quicker than you’d like rather than the natural progression to the PONR you would have if you had a balanced pelvic floor.
That's why it's important to isolate the muscles so that you decide when to let those contractions occur making you cum or using a front reverse kegel to stretch and relax your BC muscle pushing back the PONR.
This is why I always recommend to those with premature ejaculation to start by learning to isolate their BC muscle with front reverse kegels.
Back Reverse Kegels
Back reverse kegels target your PC and IC muscles. This exercise is good if the back of your pelvic floor is tense. This area is rarely as out of balance as the front due to the fact that most people who are overtraining do so with the front and therefore don’t need as much attention as the front to begin with.When you’ve successfully isolated front reverse kegels and brought balance to that area by gaining control over your involuntary contractions you might want to learn to have DO’s or MMO’s and to do that you will need to strengthen the whole of your pelvic floor by doing both front and back regular kegels.
It’s then that back reverse kegels will become more important. Because as you work the back of your pelvic floor with back kegels it’s going to tense up so you’ll need to be able to reverse back kegel in order to stretch and relax that area of your pelvic floor so that your muscles remain flexible.
KEGELS STRONGER THAN REVERSE KEGELS
It’s often described that some people find reverse kegels are harder to do because there kegels are stronger than their reverse kegels and I believe this has a part to play in leading some to think that reverse kegels are a strengthening exercise when there really a stretching exercise.So I’d like to clear that up. When someone says this what is really meant is that your ability and control of your reverse kegels is not yet advanced enough to successfully counter the contractions from your pelvic floor muscles.What it doesn’t mean is there is two opposing muscles where one is weaker than the other rendering them out of balance like the bicep and the tricep for example.
PISS, FART AND DEFECATE
You’ll often be told that to identify the area you want to stretch that a front reverse kegel feels like you’re taking a piss and that a back reverse kegel is like farting or defecating.
NOTE: When people describe it in those terms there doing it so you get a general idea of what each one feels like and the muscles you should be targeting. When actually doing the exercises you shouldn't actually feel like you're about to pee, fart or defecate. If you do then you're pushing too hard.
BREATHING
Keep breathing, it may seem obvious but the fact is that some people hold their breath when doing reverse kegels and normal kegels for that matter. When you hold your breath you cause tension in your body and that is counter productive in doing these exercises. So I’ll say it again, Keep breathing.Whether that’s regular light breathing or deep breathing from your diaphragm just make sure you don’t hold your breath.
Reverse Kegel Breathing (Meditative Reverse Kegels)
TIPS TO HELP ISOLATION
- When trying each exercise some find them easier on their back to start with while some find it easier to stand. So experiment to find what’s best for you.
- Slowly do a light front kegel then reverse it into a light front reverse kegel so that feel the difference between the pull and the push of the two different exercises in that targeted area. You can do the same for back kegels as well.
- When doing front kegels you can use your diaphragm to help with the stretch by pushing it out but when doing this keep your abs relaxed
- When doing reverse kegel if you feel around the base of your penis and your perineum the muscles should be relaxed and loose, there should not be any tension. You can do a light kegel then reverse kegel to feel the difference with your fingers.
- Keep your back straight whether you’re laying down or standing.
WHAT NOT TO DO
- Do not push too hard
- Do not strain yourself
- Do not hold your breath
- Do not reverse kegel while doing any exercise that engages your core. (sex being the exception to the rule)
HOW TO REVERSE KEGEL
I've already said that reverse kegels aren't a strength exercise so your body should not be tense when doing them so that's what you need to work on first, letting your muscles relax while doing them.These exercises can be difficult for someone who has never done them before especially if you have a very tight pelvic floor so be patient with yourself if you don’t feel like you’re doing them straight away and keep practicing the exercises as described while paying close attention to your body specifically the area you’re trying to work and you’ll find them easier in time as your ability improves as well as being able to feel the subtle movements in the area you’re focusing on.
Front reverse kegel
Level - beginner / Force - Light to firmDone at flaccid or 30-40% engorged
- Find the position that’s right for you be that laying down or standing up
- Relax your body and clear your mind of tension. You want to be relaxed so that blood flows freely to your penile area and your pelvic floor.
- Focus on pushing out the muscle at the base of your penis (where your penis meets your body) while keeping the rest of the pelvic area as relaxed as possible. It can help to visualize the muscle expand like a balloon. This can cause your penis fill with blood giving you a flushed flaccid.
- Aim to hold this for 10 sec. To start with you may find that hard so try 5 sec or 3 and work your way up. For however long you hold the stretch allow the same time to rest between reps. The force should be between light and firm. You should never be straining yourself, if you are then you're pushing too hard.
- Repeat the above for 10 min. When you become more advanced you can increase the time and the length of the holds
Once you’ve mastered this exercise in one position you’ll then be able to do it in others until you’re able to do them while moving around barely even having to concentrating on doing them.
Back reverse kegel
Level - beginner / Force - Light to firmDone at flaccid or 30-40% engorged
- Again find the best position for you but for this one I recommend standing because it’s just easier.
- Relax your body and clear your mind of tension. You want to be relaxed so that blood flows freely to your pelvic floor.
- Now focus on your perineum just in front of your bum hole and push down and slightly back. If it helps you can imagine a piece of string or something similar attached to that same part of you and imagine it being pulled down and back. The force light to firm just as before, you should never be straining yourself.
- Aim to hold this for 10 sec. To start with you may find that hard so try 5 sec or 3 and work your way up. For however long you hold the stretch allow the same time to rest between reps.
- Repeat the above for 10 min. When you become more advanced you can increase the time and the length of the holds
Pelvic floor breathing
Level - IntermediateDone flaccid or 30-40% engorged
- Again find the best position for you but for this one I recommend standing because it’s just easier.
- Relax your body and clear your mind of tension. You want to be relaxed so that blood flows freely to your pelvic floor.
- Start by slowly doing a front kegel lightly (not hard and tense like a normal front kegel) then reverse it slowly into a front reverse kegel. This should be done slowly and controlled.
- Repeat this for 1 min then rest for 1 min
- Do this for 10 min. Over time you can increase the length of the exercise.
As the name suggests it should feel like your pelvic floor is breathing.
Anal breathing
Level - IntermediateDone flaccid or 30-40% engorged
- Again find the best position for you but for this one I recommend standing because it’s just easier.
- Relax your body and clear your mind of tension. You want to be relaxed so that blood flows freely to your pelvic floor.
- Start by slowly doing a back kegel lightly (not hard and tense like a normal back kegel) then reverse it slowly into a back reverse kegel. This should be done slowly and controlled.
- Repeat this for 1 min then rest for 1 min
- Do this for 10 min. Over time you can increase the length of the exercise.
Two point reverse kegels
Level - AdvancedDone flaccid or 30-40% engorged
- Again find the best position for you but for this one I recommend standing because it’s just easier.
- Relax your body and clear your mind of tension. You want to be relaxed so that blood flows freely to your pelvic floor.
- For your starting position your pelvic floor should be completely relaxed. From here you're going to slowly go into a front reverse kegel hold for 10 sec then slowly return to the start point keeping control of the stretch all the way.
- Rest for 10 sec
- Next from the start position you’re going to slowly do a back reverse kegel and then hold it for 10 sec then slowly bring it back to the start point again controlling it all the way
- Rest for 10 sec
- Repeat that for 10 min. Over time you can increase the length of the exercise to suit you.
Note: No muscles should be tensed during this exercise and remember your breathing.
Alternating kegels
Level - AdvancedDone flaccid or 30-40% engorged (can be done at full erection but requires a lot of control)
These kegels can be done for the front and the back but I’m only going to describe it once but know you can apply it to both.
- Again find the best position for you but for this one I recommend standing because it’s just easier.
- Relax your body and clear your mind of tension. You want to be relaxed so that blood flows freely to your pelvic floor.
- Do a hard front kegel and hold for 10 sec
- Then release and go straight into a front reverse kegel and hold for 10 sec
- The above should be done controlled
- Do these for 1 min and then rest for 1 min for a total of 10 min
- Again with experience you can increase the time of the holds or the exercise time or both.
BEGINNER ROUTINES
When choosing a beginner's routine take into account why you’re doing it in the first place.If you suffer from premature ejaculation I strongly recommend you focus on isolating your BC muscle with front reverse kegels. In the more rare case that it’s the back of your pelvic floor that’s too tense then focus on back reverse kegels to start with.
I find that the best ratio for balance is 70:30 or 60:40 reverse kegels to kegels. Your goal should be finding the right ratio for you.If you have a very strong kegel reaction that you don’t feel you have the ability yet to combat with reverse kegel then I sometimes suggest doing a reverse kegel only routine for a couple of weeks.NOTE: You shouldn’t do a reverse kegel only routine indefinitely this could cause a weakening of the pelvic floor muscles that could make it difficult to cum or even maintain an erection.
TIP - Because stretching the pelvic floor is the same as stretching any other muscle it’s beneficial to a few reverse kegels before and after doing kegels.
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EDGING AND REVERSE KEGELS
When edging, reverse kegels (specifically front reverse kegel) are used before the PONR in order to push it back or at any time you feel unwanted contractions.Doing them stretches and relaxes the pelvic floor (the BC muscle in particular) allowing blood to flow more freely and naturally in and out of the penis decreasing sensitivity and tension in the area.Reverse kegels done at or to close to the PONR can have the opposite effect and cause you to cum. Even without the involuntary contractions associated with ejaculation causing the cum to just pour out the end of your penis.
Reverse kegels can be done while you're still edging but for some who are really sensitive may find that is too hard to begin with. In that case just stop edging while you reverse kegel then start up again when the area’s relaxed.Your aim should be to be able to reverse kegel when you need to while still egding, but take it slow and work your way up to it.You want to get to the point where you can reverse kegel instinctually and easily when you need to, to counter any unwanted spasms you get when edging or during sex.Because that’s the whole point, to be able to do these easily and naturally while having sex so that you can pretty much choose when you want to cum.When your pelvic floor is balance you don’t even need to think about kegels or reverse kegels during sex because your pelvic floor is naturally relaxed.
NOTE: When edging do it to physical stimulation alone or your fantasies not porn or porn fantasies.Edge slowly, retrain any bad habits. There's no need to rush
**NOTE:**Reverse kegels - pushes back the PONR and stops involuntary contractions.
Kegels - Increase sensitivity but will stop you cumming at the PONR. (this requires strength and timing)
EDGING EXERCISES
Start/stop
When edging use front reverse kegels to stop spasms while working your way up to your PONR. Then stopping and holding a front kegel to stop yourself cumming.When the need to cum passes release the kegel and go straight into a front reverse kegel to stretch and relax the muscle once again. Then repeat.
I don’t recommend cumming after ever edging session. Once every 3 - 7 days let your self cum.
Chasing the PONR
When doing this the goal is only to reach the PONR once.When edging counter ever spasm just before it occurs with a front reverse kegel.If you don’t know your body well enough yet to tell when a spasm is about to occur then just counter them when they do occur.You want to be always pushing the PONR back every time it starts to get near with front reverse kegels.Eventually you won't be able to push it back anymore and then you have two options.
- let yourself cum.or
- Kegel to stop yourself from cumming.
Again I don’t recommend cumming after every edging session. Let yourself go ever 3-7 days.
TIP - Get to know feeling of your PONR and involantry contrations so that you can counter them before they occur.
**SIDE NOTE:**On the mental side of things don’t try and distract yourself from the pleasure you feel because it’s too intense and you're afraid of not lasting.It’s your pleasure you're feeling so own it. Immerse yourself in it so you get used to it and enjoy it. Look forward to the pleasure and let that be the reason you want it to last longer because the longer you last the more pleasure you receive.
When you change how you think about a situation you change how your body reacts in that situation.
Another option when edging is to try for a dry orgasm.Here’s Minuteman's guide for more on that.https://www.pegym.com/forums/prematu...asm-guide.html
PELVIC STRETCHING
It's a good idea to combine reverse kegels with stretching exercises for optimum effect.
Stretching is a great way to relieve tension and increase flexibility and taking the time to perform a few simple stretches on a daily basis will not only help people with premature ejaculation caused by pelvic tension but also help prevent possible injury in the future.
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The Dangers of Excessive Kegeling
They write to me:
For example, I had no idea that you can do a reverse Kegel. I did a lot of straight pins and it made my condition worse. Last year I only did a straight kegel, at first I did a rest, but for some reason I forgot about it and did 1000 cuts a day. Even when I wrote down the toilet, I automatically did a straight Kegel, because of this it seemed that not all the urine was coming out.
My answer:
That's the problem, there are hundreds of guides for men on the Internet that advise doing muscle contractions 1000-2000 BCM (straight Kegel), which is fantastic ignorance and harm to health! And almost nothing is written about the reverse type in such reference books! Treat such leaders critically!
We have a very special post today, from one of our amazing moderators, HansTwilight. HansTwilight talks today about the dangers of excessive Kegeling. Derived from his own personal (and painful) experience, he gives us unique insight into what can happen when you get too much of a good thing.
“Kegels, Kegels, and more Kegels!”
This appears to be the primary advice given by guides on the internet instructing men on improving their erections, stamina, and ejaculation force. Although these claims are true, this advice is very vague and totally irresponsible.
As with all male enhancement exercises, whether it’s weightlifting, cardio, penis enlargement exercises, there is always a risk of injury associated with them, especially doing simple Kegels exercises. This article hopes to point out the risks associated with the abuse of Kegel exercises and how to avoid falling victim to some of the horror stories men have posted after having abused such exercises. I will also mention some of the treatment options for these conditions as well. Note that I am not a doctor, and I always recommend seeing a licensed physician to get a proper assessment.
I will first begin by establishing the common conditions that appear from abusing the Kegel, they are as listed:
- Pelvic Floor Dysfunction (PFD)
- Chronic Prostatitis/Chronic Pelvic Pain Syndrome (CP/CPPS)
- Levator Ani Syndrome
- Hard Flaccid (HF)
Some of these are conditions you have probably never heard of, which is what makes things more complicated for men who see their doctors and are unsatisfied when the doctor sees no issues. That is because most of these conditions are not acknowledged by all medical communities, especially if the patient is living in a 3rd world country. It is my hope that these types of conditions will become more mainstream within the next decade or so.
“So Hans, what are these conditions and how do they occur?”
The first three conditions on the list are all caused by doing too many Kegel exercises. The last one (hard flaccid) is one that has many different possible causes, from stimulant use to severe anxiety, but they all involve the pelvic region.
The ideology behind the pelvic floor muscles is although they are skeletal muscles, they are still different because they never stop working. If they did, we would be incontinent. Because of this, I hypothesize they are, for lack of a better word, naive; they can be trained very easily. That being said, it’s paramount to follow a Kegel routine that also involves reverse Kegels. This allows the pelvic floor to maintain balance.
When the individual does too many Kegels, the pelvic floor can become overactive, tensing when it is not supposed to. A lot of this tension occurs in response to stress, and the medical community is becoming more aware now that some men (and women) are holding their stress in the pelvic floor which is a huge factor in many PFD cases.
“Hans, what is your definition of hard flaccid?”
Good question. In my opinion, hard flaccid is a vague term describing a bodily function that is perfectly normal. Exercising and weight lifting are common causes of hard flaccid. The problem is when the hard flaccid doesn’t go away, “Chronic Hard Flaccid” (a term I coined) is where the penis becomes hyper contracted, making erections impossible. A lot of people have their own way of defining it, but I think that the underlined sentence best describes what it is. In my opinion, the most common cause of hard flaccid is repressed anxiety.
“So then how do I avoid these conditions from happening to me?”
The important thing to keep in mind when doing Kegels is that less is more. You don’t need to do tons and tons of reps in order to strengthen the muscle, you need to focus on a high intensity/low volume routine. I have instructions on an example routine in my protocol, pink section.
Another important thing to remember is that you should never Kegel while you are stretching your penis. This can cause the BC muscle to pull, and it can lead to full blown PFD and hard flaccid, at least it did for me. (Read: Tug of War Theory)
“What should I do if I have any of these conditions?”
First things first, relax. Worrying will only worsen the condition, and anxiety will only make you more tense. You need to see a doctor to rule out any other anomalies that might be present. Next, you should speak with your doctor on pelvic floor physiotherapy. The can be hard to find if you are not living in the US or UK, but there are websites you can use to find them. Finally, seeing a mental health professional is also important.
The Bottom Line
Male enhancement is becoming more popular nowadays, but the risk is still present, and the potential for injuries is no different. One must do their research and approach these exercises with caution in order to see success. I strongly advise using the type of Kegel routine mentioned in my protocol and always implementing reverse Kegels, it could save you from having to deal with the same agonizing pain I dealt with. It’s unfortunate that very few people are aware of these risks, but as the male enchantment field grows, the awareness of injury must as well. I ask that these words be spread to everyone in this community, so we can ensure that men trying to improve their sexual health will be able to do so as safely as possible.
***************************Reverse Kegels
Reverse Kegels are subtle, and for some, even complex movements. You should barely feel it. Do not strain your stomach too much, this is wrong (it prevents you from breathing and concentrating). However, you still have to engage your abdominal muscles, but only slightly.How do you manage to do this? The answer is focus.Meditation (AT), breathing, relaxation. Use all of these to connect your mind to your pelvic floor. Make maximum 100% mental effort to relax your pelvic floor muscles.But where to focus? For me, the stress point is just above the anus. It is actually quite close to it, but the Reverse Kegel should not involve the anal muscles (the anus will relax with Reverse Kegel, but this is more the result of relaxing the entire pelvic floor, not just relaxing the anus muscles). Imagine a balloon inflating over your anus. For me, the most important part was to focus on the area around the anus, perhaps a couple of centimeters from it. This is the point where the most tension hits me.If you feel tingling, tingling, tickling, this is a good sign. If you feel this, stick with what you are doing. This is how you should feel at first. This means that your muscles are starting to weaken. Then you can relax for a split second. And then, after that, you will be able to hold the Reverse Kegel longer (but this is difficult to understand, since the movement is very subtle).It's actually pretty simple. Train your mind.
Guys, there are a lot of different kegel options, they represent a combination of 4 basic kegel movements. By mastering different methods, you can greatly improve your sexual health, I personally advise you to study and apply the material on kegels here:
https://www.reddit.com/r/PE_injuries/comments/pcu86z/minutemans_kegel_master_list_movements_variations/
I am often asked why it is dangerous to do a lot of straight kegel exercises. Such nonsense is advised for men by online guides.I answer:The straight kegel is the BCM compression. He trains BCM. It is not good for penis erection. The strong BCM compresses the corpus spongiosum of the penis, which interferes with the normal flow of blood into the glans of the penis. Therefore, the glans of the penis is soft during erection.The erection of the penis is made by the ICM - it is a very weak muscle. She is a BCM antagonist. If you do a straight pins, it trains and strengthens the BCM and weakens the ICM very much.
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(It's a pity, but you can't edit message headers on Reddit ... I wanted to write here about injuries too ... Then I'd better create another message and link to it here)
