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[KegelAllDay Senior Member Find all posts View Profile Close KegelAllDay]

I looked on reverse kegels and makes sense but how am I going to incorporate them? I was thinking 1 day kegels, 1 day reverse kegels. Do you think it might work?

[jockinthebox Retired Moderator Member of the Month May 2015PEGym Hero Find all posts View Profile Close jockinthebox]

PC (K) & BC (RK) muscles typically build and recover fairly quickly. Keep them in a 60:40 K:RK ratio and add reps/holds starting at 2 secpnds up to 1+ minutes over several weeks. Practice the RK by doing deep flat-footed squats (no weights) and yoga poses (dog/cat) to get a feel for them. RK's feel like yu're forcing a piss or holding a fart. K's feel like your holding a piss. You might want to heavy up the RK's in the beginning, since you've not been doing those previously.

[longerlastingnoob Senior Member Member of the Month Jan 2015 Find all posts View Profile Close longerlastingnoob]

PC (K) & BC (RK) muscles typically build and recover fairly quickly. Keep them in a 60:40 K:RK ratio and add reps/holds starting at 2 secpnds up to 1+ minutes over several weeks. Practice the RK by doing deep flat-footed squats (no weights) and yoga poses (dog/cat) to get a feel for them. RK's feel like yu're forcing a piss or holding a fart. K's feel like your holding a piss. You might want to heavy up the RK's in the beginning, since you've not been doing those previously.

Just to clarify, bc is the front set of muscles and pc the back. You can do front and back Kegels ( so bc and pc clench) and front and back reverse Kegels ( bc and pc stretch)

But you won't have to worry because unless you can isolate front and back you will do both together. So Kegels will clench both bc and pc muscles, reverse Kegel will stretch both muscles.

[KegelAllDay Senior Member Find all posts View Profile Close KegelAllDay]

Thanks for the input guys! But when I to Reverse Kegels I feel like getting out a fart... I feel like holding it in normal Kegels. Am I doing it wrong?