Confusion with Reverse Kegels

[imac]

CONFUSION WITH REVERSE KEGELS 2.0​

UPDATED: 5 of june 2012

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.

Here is a link to a picture that shows the BC, PC and IC muscles and there location in a man and a woman.
http://yuanadesukma.files.wordpress.com/2011/05/pc-muscle-in-man-and-woman.png

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 firm
Done at flaccid or 30-40% engorged

1. Find the position that’s right for you be that laying down or standing up
2. 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.
3. 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.
4. 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.
5. 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 firm
Done at flaccid or 30-40% engorged

1. Again find the best position for you but for this one I recommend standing because it’s just easier.
2. Relax your body and clear your mind of tension. You want to be relaxed so that blood flows freely to your pelvic floor.
3. 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.
4. 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.
5. 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 - Intermediate
Done flaccid or 30-40% engorged

1. Again find the best position for you but for this one I recommend standing because it’s just easier.
2. Relax your body and clear your mind of tension. You want to be relaxed so that blood flows freely to your pelvic floor.
3. 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.
4. Repeat this for 1 min then rest for 1 min
5. 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 - Intermediate
Done flaccid or 30-40% engorged

1. Again find the best position for you but for this one I recommend standing because it’s just easier.
2. Relax your body and clear your mind of tension. You want to be relaxed so that blood flows freely to your pelvic floor.
3. 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.
4. Repeat this for 1 min then rest for 1 min
5. Do this for 10 min. Over time you can increase the length of the exercise.

Two point reverse kegels

Level - Advanced
Done flaccid or 30-40% engorged

1. Again find the best position for you but for this one I recommend standing because it’s just easier.
2. Relax your body and clear your mind of tension. You want to be relaxed so that blood flows freely to your pelvic floor.
3. 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.
4. Rest for 10 sec
5. 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
6. Rest for 10 sec
7. 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 - Advanced
Done 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.

1. Again find the best position for you but for this one I recommend standing because it’s just easier.
2. Relax your body and clear your mind of tension. You want to be relaxed so that blood flows freely to your pelvic floor.
3. Do a hard front kegel and hold for 10 sec
4. Then release and go straight into a front reverse kegel and hold for 10 sec
5. The above should be done controlled
6. Do these for 1 min and then rest for 1 min for a total of 10 min
7. 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.

========================================================


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.
1. let yourself cum.
or
2. 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/premature-ejaculation-forum/43320-minutemans-dry-orgasm-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.

The following is a link to a list of pelvic floor targeted stretches.

Pelvic Floor Stretches

 

[bigmoe5067]

you can do them while pushing out on the pc at the same time. but i find that kind of pointless, and counter productive to isolating them. isolation control allows you to actively use them while edging or during sex

ive found very light, long held reverse kegels while walking has done me the most benefit

great threa by the way

 

[bigmoe5067]

be forwarned. i never thought i would say this but if you get good at these, and do them to often, you may struggle to ejaculate. the other day i gave up. i had to squeeze as hard as i could (a kegel) and masterbate ferociousness because the sex wasnt getting me there. 2 months ago i would have never dreamed that would happen

 

[wilson214]

bigmoe, what routine did you use to experience that? Was it RK specific or balanced?

 

[imac]

ive found very light, long held reverse kegels while walking has done me the most benefit

Yeah I do something similar. I sometimes hold a light reverse kegel while getting ready for work in the mornings.

 

[imac]

be forwarned. i never thought i would say this but if you get good at these, and do them to often, you may struggle to ejaculate. the other day i gave up. i had to squeeze as hard as i could (a kegel) and masterbate ferociousness because the sex wasnt getting me there. 2 months ago i would have never dreamed that would happen

You might want to balance things out by doing more regular kegels. Balance is the most important thing.

 

[QuantumQ]

I'm sorry guys but I'm still a tad confused as to how to do them :S

 

[popol5169]

All right so does that mean if I push out the muscles jsut above the base and keep the rest relaxed
I'll automatically do a RK, nothing else ? And if I push this muscles in, I do a Back Kegel am I wrong? Am I wrong? Dude am I wrong?

 

[imac]

All right so does that mean if I push out the muscles jsut above the base and keep the rest relaxed
I'll automatically do a RK, nothing else ?

Push out at the top and bottom of the base and keep everything else relaxed and you're doing an RK
The BC muscle wraps around the inner part of the penis at the base that's what you want to target.

And if I push this muscles in, I do a Back Kegel am I wrong

So basically; Reverse kegels = push down
Regular kegels = pull up

 

[DarkSide]

This makes me feel much better about the RK, the fact that I can chill out while doing them, I will definitely take this approach as opposed to forcing my entire body against its will to do something it doesn't want to do.

Excellent post. Thanks!

 

[bigmoe5067]

my routine is that i hang during the week, and some light jelqing, i pump friday through sunday, and i kegel through the entirety of my pumping. i do reverse kegels all day, everywhere i go i try to get a few minutes in of holding reverse kegels.

if it werent for my bc being so strong from regular kegels i think i might not be able to finish anymore.

Balance is def important. thing is you cant burn your bc out from reverse kegels, but you can from regular kegels which is why im in the 80/20 rk/k routine

 

[wilson214]

Interesting. Do you have to hold your RK during edging/stimulation to last this long, or can you just relax and enjoy it? As I am trying to gain enough RK strength and muscle memory that it is just naturally relaxed without conciously having to hold it, I feel it is sort of a task and a "distraction" trying to do this IMO.

 

[bigmoe5067]

i do reverse kegels before sex every time now. i usually do 5 reps of a 45 second hold within a half hour of sex, and during sex i reverse kegel every minute for about 5 to ten second, sometimes more frequent if tension is building faster than usual. once i hit like the 8 minute mark, the tables kind turn and my penis becomes slightly desensitized (10-12 minutes if the sex isnt very aggressive and from there its an uphill climb to orgasm. once you can isolate them well a 5 second hold shouldnt break the fluidity of sex

 

[Pegasus]

Ok I am worried about this.
quote

1. Let go of the push and breathe more deeply as you exhale. Let your penis relax, then take another deep breath and push out again. Make sure you are only focusing on the front of your penis; push out, hold for 10 seconds, then relax the muscles.
2. Repeat this for 10 minutes to start with.The entire process will feel awkward at first, but it’s very important to focus on relaxation and keeping the muscles as loose as possible outside of the contractions.

unquote
Firstly this may be too much work for an unconditioned guy. While rk are easier to recover from than standard k they can still be overworked .
Secondly working front reverse while excludeing back reverse can cause balance issues.

 

[Minuteman]

More or less the only thing I feel the need to add here is this.

I noticed that there are two ways of doing a reverse kegel and one is more beneficial during a session (edging/sex) while other is better during an routine/exercise.

The exercise one is pretty much what imac described, the other one is more turned to relaxing and here is how you can do it:

Stand up, and spread your legs slightly, now imagine there is a wight attached on the area between your penis and your anus and that gravity is pulling it more than the rest of your body. You will feel it like it hangs of falls down rather than the feeling that YOU PUSH IT OUT (like in the first type).

That is more of an pevlic floor relaxation and it is very useful during a session, because for some people (like me) if I do an exercise variation I just bring myself to close to ponr, but if i do the relaxation variation I move away from PONR.

Exercise variaton is used for building up balance in the pelvic floor.

So to sum it up

exercise variation -> push out
relaxation variation -> hang down/fall down

Go ahead and try it out and you will notice the difference. Try during sex or a edging session to just let it hang down, you will notice how similar it is to a mild reverse kegel, but you don't feel the need to push anything out. Now try to push out during edging or sex and notice the difference in results and the overall feeling.

But since we are all diferent and our body and mind react diferentlly some might find that the exercise variation helps him much more. Also note that as with all the kegel exercises doing them in different states will yield different results (flacid, hard, near PONR, at PONR, after ejaculation, after DO, in different positions/standing sitting) so be sure to try out as much as you can.

 

[bigmoe5067]

Ok I am worried about this.
quote

1. Let go of the push and breathe more deeply as you exhale. Let your penis relax, then take another deep breath and push out again. Make sure you are only focusing on the front of your penis; push out, hold for 10 seconds, then relax the muscles.
2. Repeat this for 10 minutes to start with.The entire process will feel awkward at first, but it’s very important to focus on relaxation and keeping the muscles as loose as possible outside of the contractions.

unquote
Firstly this may be too much work for an unconditioned guy. While rk are easier to recover from than standard k they can still be overworked .
Secondly working front reverse while excludeing back reverse can cause balance issues.

pegasus would you then focus on not isolating your BC, and doing an entire RK to the entire pelvic floor? or would you rather people also exercise their pc muscles with the same diligence in which they train their BC muscles in isolation.

 

[FireBoss]

That is more of an pevlic floor relaxation and it is very useful during a session, because for some people (like me) if I do an exercise variation I just bring myself to close to ponr, but if i do the relaxation variation I move away from PONR.

I can follow you on this. I try to use RK`s to prolong the PONR, but every time it makes my head expand and more sensitive, so it don`t help at all. I therefore have had a hard time to see how people are using the RK, under stimulation, but this sounds promising. I`m gonna try this right now!

 

[imac]

Firstly this may be too much work for an unconditioned guy. While rk are easier to recover from than standard k they can still be overworked .
Secondly working front reverse while excludeing back reverse can cause balance issues.

I would agree with you if I were talking about pushing out all the pelvic floor muscles which is what generally what people try to do and is much harder to do especially for beginners. What I'm talking about is targeting only the BC muscle. While isolating it at first can feel awkward the exercise is much easier to do and doesn't require you to push nearly so hard. I only use light pressure.

I don't think the routine is excessive. That's the routine I used when I first started and it caused me no problems. Most likely because like I've said it's easier to do and doesn't need as mush pressure.
When starting I don't think laying down for 10 min and relaxing while trying to isolate your BC and push out for 10 sec is too much at all.
At first you may not make it to 10 sec and that's fine but in my opinion it's a good time to aim for.

Secondly I'm not saying you should neglect the rest of your pelvic floor but by first learning to isolate the BC muscle you're targeting the muscle most useful for PE and sex. Once you've learned that relaxing the rest of the pelvic floor is easy. which like minuteman say is more beneficial for routine exercise

 

[bigmoe5067]

imac, i differed from you in that for me a full bc/ab/pc reverse kegel done hard came easy but took weeks of training to learn to isolate my bc in a loose relaxed manner. it may be that i was holding so much pelvic floor tension though, and simply relaxing it was such a challenge.

in it crazy to see how relaxing the bc muscle became so much easier. at first i could barely do 10 seconds now i can maintain a light stretch for near 2 minutes.

i still cant automatically remove my abs from the equation. it takes about 15 seconds and 3 or 4 breathes before i can release my abs and completely isolate my BC

 

[imac]

imac, i differed from you in that for me a full bc/ab/pc reverse kegel done hard came easy but took weeks of training to learn to isolate my bc in a loose relaxed manner. it may be that i was holding so much pelvic floor tension though, and simply relaxing it was such a challenge.

in it crazy to see how relaxing the bc muscle became so much easier. at first i could barely do 10 seconds now i can maintain a light stretch for near 2 minutes.

i still cant automatically remove my abs from the equation. it takes about 15 seconds and 3 or 4 breathes before i can release my abs and completely isolate my BC

Yeah I guess everyone's different I found it much easier to isolate first.

I think people push to hard. the point after all is to relax the muscles which can get a bit counter productive when your straining.
I much prefer light stretches I find they keep me nice and loose. While I'm getting dressed for work in the morning I sometimes maintain a light stretch without even having to think about it.

The way I learned tense abs where never an issue.