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Reverse KegelBeginner5 min

Basic Reverse Kegel

Learn to relax and lengthen the pelvic floor muscles — the complementary skill to standard Kegels for balanced pelvic health.

Video coming soon

Step-by-Step Instructions

  1. 1

    Sit comfortably with your spine upright.

  2. 2

    Take a deep breath in through your nose.

  3. 3

    As you inhale, gently push down and outward with your pelvic floor (as if starting to urinate).

  4. 4

    Hold this gentle push for 5 seconds.

  5. 5

    Release and return to neutral on the exhale.

  6. 6

    Repeat for 10 repetitions, 3 sets.

Benefits

Balances pelvic floor tension
Reduces hypertonic pelvic floor issues
Improves ejaculatory control through relaxation
Essential complement to standard Kegels

Tips

  • The movement is subtle — do not bear down forcefully.
  • Coordinate with breathing: push on inhale, release on exhale.
  • If you feel strain in your abdomen, you are pushing too hard.
  • Practice on the toilet to feel the correct motion.
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