Reverse Kegel Exercise for Premature Ejaculation

38 min read

Reverse Kegel Exercise for Premature Ejaculation

Table of Contents

Reverse kegel for premature ejaculation exercise seems to cause the most confusion out of all the premature ejaculation methods. It is especially true when learning which muscles to use. But despite the initial difficulty, it is worth persisting since it is an efficient technique for keeping calm during sex and control ejaculation. People report that it is more effective than traditional Kegel squeezes. This article explores exactly how to perform reverse Kegels and why it is crucial to practice them alongside normal Kegel exercises. It is highly recommended to add reverse Kegels into your routine which may be more effective than any sexual medicine.

What Is Premature Ejaculation?

Premature ejaculation is a male sexual dysfunction and a cause of embarrassment for men. It is the uncontrollable semen released during sexual intercourse. Although it is not considered a medical condition, it can have an adverse effect on a man’s self-esteem and impact his sexual relationships.

Many doctors are convinced that sexual health is connected to overall health. Over 44% of men who suffer from erectile dysfunction experience premature ejaculation problems because of health complications such as diabetes and hypertension.

Fortunately, if you are part of the statistic that suffers from these issues, you don’t have to depend on costly medications or extensive complicated therapies. You can try a few exercises, one of which are Kegel exercises that can help firm up the core and pelvic area of your body.

Making sure the muscles surrounding and supporting the pelvic area are strengthened can help the penis maintain erection and mitigate issues that result in premature ejaculation.

What Are Reverse Kegel Exercises?

Reverse Kegel exercise are pelvic floor exercises that helps you find the optimum way to relax muscles of the PC and pelvic floor muscle. Even females can perform this exercise, although it will yield different benefits.

You might be unsure what your PC muscles are. You can perform a kegel exercise to strengthen the PC, otherwise known as the pubococcygeus muscle. This muscle has a hammock-like appearance and is found in the bodies of both men and women. It spans from the pubic bone to the tailbone. This muscle provides pelvic floor muscle suppoprt for every pelvic organ. This muscle controls urine flow and the intensity of orgasm. It is vital to your sex life.

A majority of people utilize the term PC muscle interchangeably with the pelvic floor muscle. But the PC muscle is unique. When it has been correctly trained, it will result in feelings of empowerment and sexual prowess.

Once you have mastered isolating and strengthening your PC muscles, the next step is figuring out how to control it, which can be challenging. Many people feel tense in their bodies without even realizing it. As an example, you might want to feel your facial muscles right now. Try to judge if they are relaxed or tense. Also, try feeling your shoulders.

As you might have discovered, relaxation takes a lot of work. Even so, traditional Kegel can make it effortless to perform reverse Kegel’s. Once your muscles are stronger, the more ejaculation control you have.

What Is the Difference Between Reverse Kegels and Traditional Kegels?

As you may have already guessed, reverse Kegels are the antithesis of standard Kegels. When it comes to traditional Kegels, the goal is contracting pelvic floor muscles. In reverse Kegels, the goal is to elongate the muscles and relax them. When it comes to muscle strength, you need to utilize both of these movements to get optimum results such as multiple orgasms.

What Are the Benefits of Kegel Exercise?

As mentioned, both men and women can perform reverse Kegels. But you will see different benefits depending on your gender.

Kegel exercises for men help in building the strength and stamina of the muscles that support the penis. It offers enhanced control when it is erect and during ejaculation. On the other hand, erectile dysfunction and premature ejaculation are alleviated by reverse Kegels.

In women, reverse Kegels can help you relax the PC muscle. This relaxation is crucial when you are giving birth. But regardless of whether you are expecting a baby or not, it helps you have control over your pelvic floor.

Aside from gender-specific benefits, some advantages impact both men and women. Reverse Kegels help in building the strength you need to ease any muscular imbalance and get rid of problems with constipation. It also enhances sexual desire and results in more intense orgasms.

Finally, reverse Kegels can enhance the sexual experience for people experiencing dyspareunia. It is a term used for painful intercourse. Research shows that many people suffer from pain during sex. For individuals with this condition, reverse Kegels can help in training the pelvic muscles to relax at will. It offers some relief from symptoms of dyspareunia.

Pelvic health note:

A majority of people will be experiencing painful sex during their lifetime. Dyspareunia is a condition that persists for the long term. It can be felt as a burning sensation to hours of painful throbbing. This pain can happen during or even after sex. It is recommended to consult with your doctor if you are unsure whether you may have dyspareunia or not.

 

Optimum Control of the Pelvic Floor

 

The pelvic floor muscles are structures that help in maintaining anatomic support of the organs and, to a large extent, help in urinary and bowel control. The pelvis is the area that houses critical organs such as the uterus, rectum, and bladder.

When a person strengthens the pelvic floor muscles, the organs are able to function optimally.

 

The ability to access the full potential of the pelvic floor can provide people with optimum strength and power. For both men and women, reverse Kegels can help in emptying the bowels. These exercises are critical for people who are suffering from constipation, hemorrhoids, or pelvic pain.

A Quick Look at the Main Benefits of Reverse Kegel Exercises

·         Enhances support of the pelvic floor organs

·         Control of the pelvic floor muscles

·         Enhances urine storage

·         Helps with stool elimination

·         Better sexual functioning

·         Mitigates pain from sex

·         Aids in childbirth

Risks and Warnings to Take Note Of

It is crucial to consult with a gynecologist or physical therapist to examine the pelvic floor muscles prior to trying to fix the problem yourself. While engaging in exercises and relaxation methods can be a helpful lifestyle supplement, other approaches such as physical therapy and massage may also be crucial. If you have weakness in your pelvic floor muscles, reverse Kegels will not directly enhance your ability for pelvic floor contraction.

Why Are Reverse Kegel Exercises for Men Difficult to Do?

Many people struggle with how to perform Kegels. It is not an easy task knowing which muscles to target. It is even harder to do the correct thing with those muscles.

The following are 3 reasons why men have problems doing reverse Kegel exercises:

1.  You may not have done enough traditional Kegels, so you do not fully understand the muscles involved.

2.  The movements you need to perform may be a bit strange, which makes you doubt if it is correct.

3.  Knowing when to do reverse Kegel’s during sex can be confusing.

 

 

 

Many people have been in doubt whether they are performing reverse Kegels right. The following are some tips on how to perform this exercise.

Learn Normal Kegels First

The optimal way to identify the right muscles is to learn the normal Kegel version. Reverse Kegels target the same muscles but in a subtler way.

These muscles utilized in Kegels are not the ones you are normally aware of. It can take time to develop a sense of them and finally squeeze or relax them.

If you are already an expert on normal Kegels, you have better chances of being sure of doing reverse Kegels right.

Kegel Exercise for Erectile Dysfunction

First Step: Pelvic Floor Muscles

You might be aware of instructions on classical Kegels about stopping yourself in the middle of urination. In reverse Kegels, your goal is to force the pee faster instead.

It is a reverse Kegel of the critical muscles in your pelvic area. It is located near your penis. You only need to do this once to get a good feel of what it is like. After this, do not try forcing out your pee and continue to the next steps.

Second Step

Sit on a chair and relax for a few minutes. Afterward, gently try to stimulate the muscles as if you were trying to poo or fart. You might have some accidents, but it is all part of learning.

This movement will allow you to do a reverse Kegel of the critical muscles in your pelvic area.

It may be unclear how crucial it is to do a reverse Kegel of both the front and back muscles. But the front muscles, which are the bulbocavernosus muscles, are more efficient in controlling ejaculation.

It is recommended to learn both controlling the front and back muscles. You may find that you need to focus on relaxing the entire pelvic area to enhance control. Isolating these muscles take a lot of practice, so don’t be worried if the whole area moves when you practice. Optimal control should develop naturally over time.

Third Step

You might notice that the steps so far involved movement in your abdominal area. Perhaps you find it expanding and tensing. Do the exercise again, and you will see some movement in this area.

When doing reverse Kegels naturally, this movement shouldn’t happen. But in your initial attempt, it can be helpful to identify the correct moves.

 

Fourth Step

 

Now it is time to have some breathing exercises. Do the above steps again, but this time breathe in while performing the reverse Kegel exercises and allow your abdominal area to expand. This method is known as breathing from the diaphragm.

A majority of people breathe via chest expansion. But another option is breathing by expanding your stomach. You might find that doing this helps in focusing the movement of your PC muscle.

Fifth Step

now everything is integrated. Perform the simulated urination and pooing movement. Additionally, you must also breathe out slowly from your abdominal area while keeping some light tension in the belly area.

With the breathing and tensing of your body, you should feel that you are able to isolate the muscles and do an intense reverse Kegel successfully. But it will take several practices. You must be persistent and try this for several minutes a day until you get it right.

Sixth Step

Now for the challenging part. You must do reverse Kegels without the aid of breathing and tensing.

This method will take numerous practices, and even then, you may never be able to perform the exercises without a bit of tension and abdominal area expansion. It is fine but mitigates how much you will be relying on utilizing the stomach muscles to get the exercise right.

The point is that you need to be extremely relaxed. It would help if you let go mentally, move inside your body, and visualize the muscles slightly relaxing and pushing out.

It would help if you breathe slowly and deeply. It will help if you are relaxed while doing so. Focus on the area where your PC muscles are. Allow it to relax by focusing on it and try to coax it with your muscle control gently.

Seventh Step

Finally, it is time for some actual practice. Try to stimulate your PC muscles and do reverse Kegels while masturbating. It will help if you do the following 3 things:

Perform normal Kegels, and see their impact on your sense of control.

Do reverse Kegels and see its effect on your physical arousal and control.

After this, try to relax the entire area.

There is no formula to do this, and it will involve some experimentation and creativity on your part. Some people report that it took them two weeks of experimentation.

Evidently, you will discover that being relaxed is best. Although you will feel a bit of tension creeping in, performing reverse Kegel will help in restoring the relaxation.

Eight Step

If you are coupled, you can eventually perform reverse Kegels during sex. It is recommended that the woman is on top while the man is lying on his back.

In this position, you have the optimum chance of relaxing and isolating the right muscles. Again, it will require some experimentation with different positions before you find the right one to help you focus and relax.

What Is the Importance of Reverse Kegels?

Many men try to train and strengthen their pelvic floor muscles because of research they have read somewhere that it can stop ejaculation.

But some will go overboard and try to control the muscles as much as possible during sex. They might be thinking that it gives them a better erection. Because of this, they continually pump up the PC muscle during sexual acts.

It must be noted that this is counterintuitive. It encourages uncontrolled and quick ejaculation. Instead, traditional Kegels should only be performed at the very last moment to keep yourself from ejaculating. It can also be performed at the beginning to help yourself attain a good erection.

If your goal is to last longer, you should keep the PC muscles relaxed. Performing reverse Kegels is an optimal way to accomplish this goal for 3 reasons.

When training reverse Kegels along with traditional ones, you develop balance and control of the entire pelvic floor area.

If it is challenging for you to be relaxed during sex, actively doing the movements of reverse Kegels can aid in achieving the relaxed pelvic floor you need to last longer.

If you train optimally, you may be able to perform reverse Kegels sufficiently that you can stop yourself from ejaculating at will. You can perform this prior to the point of no return, and it is typically more successful than waiting until the point when you need to do traditional Kegels.

In a way, you have more arsenal during sex. You have the ability to perform reverse Kegels and keep yourself relaxed as much as possible. And if all else fails, you can do a normal Kegel and squeeze your muscles just before the brink of no return.

Finally, performing reverse Kegels can aid you from overtraining and having an imbalanced pelvic floor. It is crucial for balance and control and not just strength.

Reverse Kegel Routine

The following are some ways to inject reverse Kegel into a training regimen with the traditional version:

Exercise A

You can perform each traditional Kegel routine every day as described. Then at the end of the session, spend 2 to 3 minutes practicing reverse Kegels.

It is recommended you do the following:

Sit or lie down on your back and relax for a minute.

Breathe in up to 4 seconds and perform reverse Kegel. Do the exercise with or without tension and stomach breathing.

Stop, breathe, and exhale for 4 seconds

Repeat this process 9 times to make 10 sets.

 

Do this exercise again, but this time, breathing in for up to 6 seconds. Breathe out normally at the end of each 6 seconds.

After this, try performing the reverse Kegels up to 10 times while breathing normally. You might find that it is much more challenging when you are breathing out.

Finally, you must hold the relaxed feeling for 30 seconds or as long as you can manage.

This is only a simple example of a routine you can do, and you can perform more sets and lengthen the time as you get better.

Exercise B

Instead of doing reverse Kegels after that the traditional ones, you can perform them alternately. Again, it is up to your preference how you can mix up the sets. It doesn’t matter how you do it. Just avoid overdoing it with many strong Kegels.

Exercise C

Finally, do the traditional Kegel routine in one day and the reverse Kegel routine either at a different time in the same day or the next day.

There is no scientific recommendation on which is better. It is best to aim for variety. It must be noted that muscles have the ability to adapt to training swiftly. The more you surprise your muscles, the better the results.

What if You Have Trouble Identifying the Right Muscles?

Many people have trouble identifying the correct muscles. The optimum way is to focus on the muscles you need to utilize to make yourself pee faster.

Another method is by standing when you have an erection. When it comes to normal Kegels, you should be noticing your penis rise. If you do reverse Kegels, you should notice it tends to droop.

3 Common Mistakes When Performing Reverse Kegel Exercises for Men

You Are Squeezing the Wrong Set of Muscles

Keep in mind that you are not squeezing the muscle of your abdomen nor your buttocks. If you place your hand on your abdomen and feel tension on your belly muscles, you are not squeezing the right muscles. If you feel that your buttocks tighten and lift off the chair, you are not squeezing the right muscles either.

You Are Not Contracting the Right Muscles

Some people believe they are doing Kegels correctly. But they are actually pushing rather than squeezing.

You Practice at the Wrong Time

One of the wrong notions about reverse Kegel exercises is that you should try to stop your pee midstream. This practice can set you up for future trouble. It is better to practice when you have a spare moment, such as when you are waiting in traffic.

FAQ

How often do you need to perform reverse Kegel exercises?

Similar to any type of exercise, it is crucial to increase the intensity as well as the frequency of your reverse Kegel exercises. Otherwise, it may result in tiredness, soreness, and rigidity of the muscles.

You can start by performing 3 sets of reverse Kegels each day. Once your erectile function is strengthened and feel more comfortable during the exercise, you can add more repetitions or hold each reverse Kegel for longer minutes.

When can I get results from reverse Kegel exercises?

The effects of reverse Kegels can take weeks or even months. But prior to noticing results from your reverse Kegels, it is crucial never to give up or be discouraged. For women, they find it helpful to master traditional Kegels prior to starting training in reverse Kegels.

Traditional Kegels help you build strength. Reverse Kegels help in controlling that strength once you have it.

Can a physical therapist help me with my reverse Kegel exercises?

Physical therapists can help. Pelvic floor physical therapists can help teach you how to perform Kegels efficiently to correct pelvic floor disorders such as issues with bladder control. They utilize different techniques for monitoring and improving weak pelvic floor muscles. They also provide critical feedback. It is comparable to having a personal trainer at the gym. You have the option of finding pelvic exercises online or performing them on your own.

But if you have another person who teaches you how to do them correctly and provides you professional feedback, it helps you do exercises perfectly and more effectively. It is proven in studies that it is more efficient to have an expert behind you than doing them on your own. There are clinics and hospitals with specialists in pelvic floor muscle rehabilitation and so help in treating premature ejaculation.

What is the impact of performing reverse Kegel exercises incorrectly?

Women often squeeze their buttocks and gluteal muscles incorrectly. They also have a tendency to tense their inner thighs resulting in their thighs being squeezed together. A majority strain and increase the pressure in their abdominal area. It is not ideal for a couple of reasons. For one, it is ineffective. The second reason is that it results in straining, which causes the opposite effect. Straining the wrong muscles is a risk factor for developing and worsening conditions such as public organ prolapse and stress urinary incontinence.

Are reverse Kegel exercises only for people with pelvic health issues, or can anyone do them?

Reverse Kegels are not harmful to anyone. It is similar to any muscle in the body. People go to the gym to enhance muscles on the arms and legs, but we typically ignore the pelvic floor muscles. It is critical to keep up with pelvic floor health.

Utilizing Reverse Kegels During Sex

For men, perform kegel exercises during sex while thrusting. Push out with slow kegels while utilizing the reverse muscles to keep yourself from tightening your PC muscle and keep yourself in an even keel of arousal. Keep in mind that it will not bring you down as much since you will have other distractions. It will keep you at an even level and slow down how you move up towards a more intense sexual state.

Reverse Kegels work optimally when the woman is supplying the movement. Ideally, the woman must be on top. It is significantly more effortless to focus on pushing out your PC muscles while still providing the woman the pressure she needs to enjoy your penis. For men, the woman on top is a good position for lasting longer.

Utilize your legs as well as your gluteal muscles to press your hips up against the woman’s pelvis so she can squeeze her clit against it. Avoid using your abdominal area. It is easier to push out the PC muscles when you disengage your abs. It keeps you level and also brings your sexual function down while your woman is having fun.

Takeaway

Numerous studies directly correlate sexual health to overall health. People naturally yearn for intimacy and sexual stimulation. A man can level up his sexual performance and never have to suffer lifelong premature ejaculation or urinary incontinence. By performing reverse Kegel exercises, a majority of men begin seeing sexual benefits in sexual function after a month of daily exercise. By the end of one month, you should have the ability to squeeze the critical muscles of the pelvic floor for up to 10 seconds and perform 8 to 10 sets. This pelvic floor muscle training is especially useful for men who have undergone prostate surgery.

But it must be noted that exercises should not result in any kind of pain. Once you experience pain, it is recommended to stop the exercises at once and consult with a medical professional.

Reverse Kegel Exercise for Premature Ejaculation

Reverse Kegel exercise seems to cause the most confusion out of all the premature ejaculation methods. It is especially true when learning which muscles to use. But despite the initial difficulty, it is worth persisting since it is an efficient technique for keeping calm during sex and control ejaculation. People report that it is more effective than traditional Kegel squeezes. This article explores exactly how to perform reverse Kegels and why it is crucial to practice them alongside normal Kegel exercises. It is highly recommended to add reverse Kegels into your routine which may be more effective than any sexual medicine.

What Is Premature Ejaculation?

Premature ejaculation is a male sexual dysfunction and a cause of embarrassment for men. It is the uncontrollable semen released during sexual intercourse. Although it is not considered a medical condition, it can have an adverse effect on a man’s self-esteem and impact his sexual relationships.

Many doctors are convinced that sexual health is connected to overall health. Over 44% of men who suffer from erectile dysfunction experience premature ejaculation problems because of health complications such as diabetes and hypertension.

Fortunately, if you are part of the statistic that suffers from these issues, you don’t have to depend on costly medications or extensive complicated therapies. You can try a few exercises, one of which are Kegel exercises that can help firm up the core and pelvic area of your body.

Making sure the muscles surrounding and supporting the pelvic area are strengthened can help the penis maintain erection and mitigate issues that result in premature ejaculation.

What Are Reverse Kegel Exercises?

Reverse Kegel exercise are pelvic floor exercises that helps you find the optimum way to relax muscles of the PC and pelvic floor muscle. Even females can perform this exercise, although it will yield different benefits.

You might be unsure what your PC muscles are. You can perform a kegel exercise to strengthen the PC, otherwise known as the pubococcygeus muscle. This muscle has a hammock-like appearance and is found in the bodies of both men and women. It spans from the pubic bone to the tailbone. This muscle provides pelvic floor muscle suppoprt for every pelvic organ. This muscle controls urine flow and the intensity of orgasm. It is vital to your sex life.

A majority of people utilize the term PC muscle interchangeably with the pelvic floor muscle. But the PC muscle is unique. When it has been correctly trained, it will result in feelings of empowerment and sexual prowess.

Once you have mastered isolating and strengthening your PC muscles, the next step is figuring out how to control it, which can be challenging. Many people feel tense in their bodies without even realizing it. As an example, you might want to feel your facial muscles right now. Try to judge if they are relaxed or tense. Also, try feeling your shoulders.

As you might have discovered, relaxation takes a lot of work. Even so, traditional Kegel can make it effortless to perform reverse Kegel’s. Once your muscles are stronger, the more ejaculation control you have.

What Is the Difference Between Reverse Kegels and Traditional Kegels?

As you may have already guessed, reverse Kegels are the antithesis of standard Kegels. When it comes to traditional Kegels, the goal is contracting pelvic floor muscles. In reverse Kegels, the goal is to elongate the muscles and relax them. When it comes to muscle strength, you need to utilize both of these movements to get optimum results such as multiple orgasms.

What Are the Benefits of Kegel Exercise?

As mentioned, both men and women can perform reverse Kegels. But you will see different benefits depending on your gender.

Kegel exercises for men help in building the strength and stamina of the muscles that support the penis. It offers enhanced control when it is erect and during ejaculation. On the other hand, erectile dysfunction and premature ejaculation are alleviated by reverse Kegels.

In women, reverse Kegels can help you relax the PC muscle. This relaxation is crucial when you are giving birth. But regardless of whether you are expecting a baby or not, it helps you have control over your pelvic floor.

Aside from gender-specific benefits, some advantages impact both men and women. Reverse Kegels help in building the strength you need to ease any muscular imbalance and get rid of problems with constipation. It also enhances sexual desire and results in more intense orgasms.

Finally, reverse Kegels can enhance the sexual experience for people experiencing dyspareunia. It is a term used for painful intercourse. Research shows that many people suffer from pain during sex. For individuals with this condition, reverse Kegels can help in training the pelvic muscles to relax at will. It offers some relief from symptoms of dyspareunia.

Pelvic health note:

A majority of people will be experiencing painful sex during their lifetime. Dyspareunia is a condition that persists for the long term. It can be felt as a burning sensation to hours of painful throbbing. This pain can happen during or even after sex. It is recommended to consult with your doctor if you are unsure whether you may have dyspareunia or not.

 

Optimum Control of the Pelvic Floor

 

The pelvic floor muscles are structures that help in maintaining anatomic support of the organs and, to a large extent, help in urinary and bowel control. The pelvis is the area that houses critical organs such as the uterus, rectum, and bladder.

When a person strengthens the pelvic floor muscles, the organs are able to function optimally.

 

The ability to access the full potential of the pelvic floor can provide people with optimum strength and power. For both men and women, reverse Kegels can help in emptying the bowels. These exercises are critical for people who are suffering from constipation, hemorrhoids, or pelvic pain.

A Quick Look at the Main Benefits of Reverse Kegel Exercises

·         Enhances support of the pelvic floor organs

·         Control of the pelvic floor muscles

·         Enhances urine storage

·         Helps with stool elimination

·         Better sexual functioning

·         Mitigates pain from sex

·         Aids in childbirth

Risks and Warnings to Take Note Of

It is crucial to consult with a gynecologist or physical therapist to examine the pelvic floor muscles prior to trying to fix the problem yourself. While engaging in exercises and relaxation methods can be a helpful lifestyle supplement, other approaches such as physical therapy and massage may also be crucial. If you have weakness in your pelvic floor muscles, reverse Kegels will not directly enhance your ability for pelvic floor contraction.

Why Are Reverse Kegel Exercises for Men Difficult to Do?

Many people struggle with how to perform Kegels. It is not an easy task knowing which muscles to target. It is even harder to do the correct thing with those muscles.

The following are 3 reasons why men have problems doing reverse Kegel exercises:

1.  You may not have done enough traditional Kegels, so you do not fully understand the muscles involved.

2.  The movements you need to perform may be a bit strange, which makes you doubt if it is correct.

3.  Knowing when to do reverse Kegel’s during sex can be confusing.

 

 

 

Many people have been in doubt whether they are performing reverse Kegels right. The following are some tips on how to perform this exercise.

Learn Normal Kegels First

The optimal way to identify the right muscles is to learn the normal Kegel version. Reverse Kegels target the same muscles but in a subtler way.

These muscles utilized in Kegels are not the ones you are normally aware of. It can take time to develop a sense of them and finally squeeze or relax them.

If you are already an expert on normal Kegels, you have better chances of being sure of doing reverse Kegels right.

Kegel Exercise for Erectile Dysfunction

First Step: Pelvic Floor Muscles

You might be aware of instructions on classical Kegels about stopping yourself in the middle of urination. In reverse Kegels, your goal is to force the pee faster instead.

It is a reverse Kegel of the critical muscles in your pelvic area. It is located near your penis. You only need to do this once to get a good feel of what it is like. After this, do not try forcing out your pee and continue to the next steps.

Second Step

Sit on a chair and relax for a few minutes. Afterward, gently try to stimulate the muscles as if you were trying to poo or fart. You might have some accidents, but it is all part of learning.

This movement will allow you to do a reverse Kegel of the critical muscles in your pelvic area.

It may be unclear how crucial it is to do a reverse Kegel of both the front and back muscles. But the front muscles, which are the bulbocavernosus muscles, are more efficient in controlling ejaculation.

It is recommended to learn both controlling the front and back muscles. You may find that you need to focus on relaxing the entire pelvic area to enhance control. Isolating these muscles take a lot of practice, so don’t be worried if the whole area moves when you practice. Optimal control should develop naturally over time.

Third Step

You might notice that the steps so far involved movement in your abdominal area. Perhaps you find it expanding and tensing. Do the exercise again, and you will see some movement in this area.

When doing reverse Kegels naturally, this movement shouldn’t happen. But in your initial attempt, it can be helpful to identify the correct moves.

 

Fourth Step

 

Now it is time to have some breathing exercises. Do the above steps again, but this time breathe in while performing the reverse Kegel exercises and allow your abdominal area to expand. This method is known as breathing from the diaphragm.

A majority of people breathe via chest expansion. But another option is breathing by expanding your stomach. You might find that doing this helps in focusing the movement of your PC muscle.

Fifth Step

now everything is integrated. Perform the simulated urination and pooing movement. Additionally, you must also breathe out slowly from your abdominal area while keeping some light tension in the belly area.

With the breathing and tensing of your body, you should feel that you are able to isolate the muscles and do an intense reverse Kegel successfully. But it will take several practices. You must be persistent and try this for several minutes a day until you get it right.

Sixth Step

Now for the challenging part. You must do reverse Kegels without the aid of breathing and tensing.

This method will take numerous practices, and even then, you may never be able to perform the exercises without a bit of tension and abdominal area expansion. It is fine but mitigates how much you will be relying on utilizing the stomach muscles to get the exercise right.

The point is that you need to be extremely relaxed. It would help if you let go mentally, move inside your body, and visualize the muscles slightly relaxing and pushing out.

It would help if you breathe slowly and deeply. It will help if you are relaxed while doing so. Focus on the area where your PC muscles are. Allow it to relax by focusing on it and try to coax it with your muscle control gently.

Seventh Step

Finally, it is time for some actual practice. Try to stimulate your PC muscles and do reverse Kegels while masturbating. It will help if you do the following 3 things:

Perform normal Kegels, and see their impact on your sense of control.

Do reverse Kegels and see its effect on your physical arousal and control.

After this, try to relax the entire area.

There is no formula to do this, and it will involve some experimentation and creativity on your part. Some people report that it took them two weeks of experimentation.

Evidently, you will discover that being relaxed is best. Although you will feel a bit of tension creeping in, performing reverse Kegel will help in restoring the relaxation.

Eight Step

If you are coupled, you can eventually perform reverse Kegels during sex. It is recommended that the woman is on top while the man is lying on his back.

In this position, you have the optimum chance of relaxing and isolating the right muscles. Again, it will require some experimentation with different positions before you find the right one to help you focus and relax.

What Is the Importance of Reverse Kegels?

Many men try to train and strengthen their pelvic floor muscles because of research they have read somewhere that it can stop ejaculation.

But some will go overboard and try to control the muscles as much as possible during sex. They might be thinking that it gives them a better erection. Because of this, they continually pump up the PC muscle during sexual acts.

It must be noted that this is counterintuitive. It encourages uncontrolled and quick ejaculation. Instead, traditional Kegels should only be performed at the very last moment to keep yourself from ejaculating. It can also be performed at the beginning to help yourself attain a good erection.

If your goal is to last longer, you should keep the PC muscles relaxed. Performing reverse Kegels is an optimal way to accomplish this goal for 3 reasons.

When training reverse Kegels along with traditional ones, you develop balance and control of the entire pelvic floor area.

If it is challenging for you to be relaxed during sex, actively doing the movements of reverse Kegels can aid in achieving the relaxed pelvic floor you need to last longer.

If you train optimally, you may be able to perform reverse Kegels sufficiently that you can stop yourself from ejaculating at will. You can perform this prior to the point of no return, and it is typically more successful than waiting until the point when you need to do traditional Kegels.

In a way, you have more arsenal during sex. You have the ability to perform reverse Kegels and keep yourself relaxed as much as possible. And if all else fails, you can do a normal Kegel and squeeze your muscles just before the brink of no return.

Finally, performing reverse Kegels can aid you from overtraining and having an imbalanced pelvic floor. It is crucial for balance and control and not just strength.

Reverse Kegel Routine

The following are some ways to inject reverse Kegel into a training regimen with the traditional version:

Exercise A

You can perform each traditional Kegel routine every day as described. Then at the end of the session, spend 2 to 3 minutes practicing reverse Kegels.

It is recommended you do the following:

Sit or lie down on your back and relax for a minute.

Breathe in up to 4 seconds and perform reverse Kegel. Do the exercise with or without tension and stomach breathing.

Stop, breathe, and exhale for 4 seconds

Repeat this process 9 times to make 10 sets.

 

Do this exercise again, but this time, breathing in for up to 6 seconds. Breathe out normally at the end of each 6 seconds.

After this, try performing the reverse Kegels up to 10 times while breathing normally. You might find that it is much more challenging when you are breathing out.

Finally, you must hold the relaxed feeling for 30 seconds or as long as you can manage.

This is only a simple example of a routine you can do, and you can perform more sets and lengthen the time as you get better.

Exercise B

Instead of doing reverse Kegels after that the traditional ones, you can perform them alternately. Again, it is up to your preference how you can mix up the sets. It doesn’t matter how you do it. Just avoid overdoing it with many strong Kegels.

Exercise C

Finally, do the traditional Kegel routine in one day and the reverse Kegel routine either at a different time in the same day or the next day.

There is no scientific recommendation on which is better. It is best to aim for variety. It must be noted that muscles have the ability to adapt to training swiftly. The more you surprise your muscles, the better the results.

What if You Have Trouble Identifying the Right Muscles?

Many people have trouble identifying the correct muscles. The optimum way is to focus on the muscles you need to utilize to make yourself pee faster.

Another method is by standing when you have an erection. When it comes to normal Kegels, you should be noticing your penis rise. If you do reverse Kegels, you should notice it tends to droop.

3 Common Mistakes When Performing Reverse Kegel Exercises for Men

You Are Squeezing the Wrong Set of Muscles

Keep in mind that you are not squeezing the muscle of your abdomen nor your buttocks. If you place your hand on your abdomen and feel tension on your belly muscles, you are not squeezing the right muscles. If you feel that your buttocks tighten and lift off the chair, you are not squeezing the right muscles either.

You Are Not Contracting the Right Muscles

Some people believe they are doing Kegels correctly. But they are actually pushing rather than squeezing.

You Practice at the Wrong Time

One of the wrong notions about reverse Kegel exercises is that you should try to stop your pee midstream. This practice can set you up for future trouble. It is better to practice when you have a spare moment, such as when you are waiting in traffic.

FAQ

How often do you need to perform reverse Kegel exercises?

Similar to any type of exercise, it is crucial to increase the intensity as well as the frequency of your reverse Kegel exercises. Otherwise, it may result in tiredness, soreness, and rigidity of the muscles.

You can start by performing 3 sets of reverse Kegels each day. Once your erectile function is strengthened and feel more comfortable during the exercise, you can add more repetitions or hold each reverse Kegel for longer minutes.

When can I get results from reverse Kegel exercises?

The effects of reverse Kegels can take weeks or even months. But prior to noticing results from your reverse Kegels, it is crucial never to give up or be discouraged. For women, they find it helpful to master traditional Kegels prior to starting training in reverse Kegels.

Traditional Kegels help you build strength. Reverse Kegels help in controlling that strength once you have it.

Can a physical therapist help me with my reverse Kegel exercises?

Physical therapists can help. Pelvic floor physical therapists can help teach you how to perform Kegels efficiently to correct pelvic floor disorders such as issues with bladder control. They utilize different techniques for monitoring and improving weak pelvic floor muscles. They also provide critical feedback. It is comparable to having a personal trainer at the gym. You have the option of finding pelvic exercises online or performing them on your own.

But if you have another person who teaches you how to do them correctly and provides you professional feedback, it helps you do exercises perfectly and more effectively. It is proven in studies that it is more efficient to have an expert behind you than doing them on your own. There are clinics and hospitals with specialists in pelvic floor muscle rehabilitation and so help in treating premature ejaculation.

What is the impact of performing reverse Kegel exercises incorrectly?

Women often squeeze their buttocks and gluteal muscles incorrectly. They also have a tendency to tense their inner thighs resulting in their thighs being squeezed together. A majority strain and increase the pressure in their abdominal area. It is not ideal for a couple of reasons. For one, it is ineffective. The second reason is that it results in straining, which causes the opposite effect. Straining the wrong muscles is a risk factor for developing and worsening conditions such as public organ prolapse and stress urinary incontinence.

Are reverse Kegel exercises only for people with pelvic health issues, or can anyone do them?

Reverse Kegels are not harmful to anyone. It is similar to any muscle in the body. People go to the gym to enhance muscles on the arms and legs, but we typically ignore the pelvic floor muscles. It is critical to keep up with pelvic floor health.

Utilizing Reverse Kegels During Sex

For men, perform kegel exercises during sex while thrusting. Push out with slow kegels while utilizing the reverse muscles to keep yourself from tightening your PC muscle and keep yourself in an even keel of arousal. Keep in mind that it will not bring you down as much since you will have other distractions. It will keep you at an even level and slow down how you move up towards a more intense sexual state.

Reverse Kegels work optimally when the woman is supplying the movement. Ideally, the woman must be on top. It is significantly more effortless to focus on pushing out your PC muscles while still providing the woman the pressure she needs to enjoy your penis. For men, the woman on top is a good position for lasting longer.

Utilize your legs as well as your gluteal muscles to press your hips up against the woman’s pelvis so she can squeeze her clit against it. Avoid using your abdominal area. It is easier to push out the PC muscles when you disengage your abs. It keeps you level and also brings your sexual function down while your woman is having fun.

Takeaway

Numerous studies directly correlate sexual health to overall health. People naturally yearn for intimacy and sexual stimulation. A man can level up his sexual performance and never have to suffer lifelong premature ejaculation or urinary incontinence. By performing reverse Kegel exercises, a majority of men begin seeing sexual benefits in sexual function after a month of daily exercise. By the end of one month, you should have the ability to squeeze the critical muscles of the pelvic floor for up to 10 seconds and perform 8 to 10 sets. This pelvic floor muscle training is especially useful for men who have undergone prostate surgery.

But it must be noted that exercises should not result in any kind of pain. Once you experience pain, it is recommended to stop the exercises at once and consult with a medical professional.

    Leave A Comment

    Your email address will not be published.