Reverse KegelIntermediate4 min
Kegel-Reverse Kegel Combo
Alternate between contraction and relaxation for complete muscle control.
Step-by-Step Instructions
- 1
Contract PC muscle (Kegel) - hold 5 seconds
- 2
Release and relax - 2 seconds
- 3
Push down (Reverse Kegel) - hold 5 seconds
- 4
Release and relax - 2 seconds
- 5
Repeat the cycle 10 times
- 6
Rest for 30 seconds between sets
- 7
Do 3 sets total
Benefits
Develops full range of motion and prevents muscle imbalances.
Crucial for long-term pelvic health and sexual performance.
Tips
- The reverse Kegel should feel like the opposite of a Kegel.
- Both movements should be controlled.
