Confusion with Reverse Kegels

[imac Retired Moderator Member of the Month Nov 12PEGym Hero Find all posts View Profile Close imac]

Try starting doing 10 min kegels (10 sec hold - 10 sec rest ) every third day and 10 min of reverse kegels ( 10 sec stretch -10 sec rest ) every day.
For example.
Monday. 10 min kegels and 10 min reverse kegels
Tuesday. 10 min reverse kegels
Wednesday. 10 min reverse kegels
Thursday. 10 min kegels and 10 min reverse kegels
Friday. 10 min reverse kegels
Saturday. 10 min reverse kegels
Sunday. Rest
Then when you become more balanced you can change it to kegels every other day or increase the time for kegels or the length of the hold.

Once you develop pelvic floor balance you'll have being doing it long enough to know what the best combo is for you.

The routine above is basically what mine is except I do my kegels for 20 min ( 10 min of 20 sec holds and 20 sec rest and 10 min of 1 min holds with 1 min rest ) and I do front reverse kegels for 15 min ( 30 sec stretch and 30 sec rest )
This is the routine that works for me for to keep my pelvic floor balanced. Everyone's different so you need to tweak your routine to what's best for you once you have the knowledge and experience to do so. Don't just rely on a generic routine that someone has told you to do listen to the feedback your body gives you.

[Chase_the_dream Member Find all posts View Profile Close Chase_the_dream]

This may seem like a dumb question but I need to ask it... how can you tell if yer pelvic floor muscles are balanced or not? Strictly by having a quick trigger? Or is there is another way?

[Minuteman Member of the Month March 2013. Find all posts View Profile Close Minuteman]

It isn't a dumb question at all, most people don't know the answer. The way you know pelvic floor muscles are not in balance is depending on which side they are out of ballance.

For example if your kegels are stronger than rk then usually that manifests itself via strong involuntary kegels which in return most of the time cause premature ejaculation.

If your reverse kegels are stronger one of the way it can happen is that your erection is not that strong, sometimes you will start to dribble sperm rather than shoot it out, but your involuntatry kegels will become so weak you will thing they are even there (and it becomes much easier to manage them).

So the reason why we want balanced pelic floor is to get the best of both worlds, manageable involuntaries while having a good strong erection (and for some the added ability to shoot sperm out rather than dribple). Balanced pelvic floor isn't a de facto cure for premature ejaculation but a perfect and strong foundation that makes everything else much easier.


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Just to add a quick tip about something that can help you to isolate reverse kegels even better. Reverse root lock (aka reverse back kegel). You do it by in the same way you do when you are trying to push out your feces out, the muscles on your anus open. Not counting its benefit for balance, for most part it is good because by pushing out your anus you will know exactly what areas you SHOULDN'T activate. So you can practice reverse kegels until you master them by doing a reverse root lock then a reverse kegel and cycling them.

One of also easy methods to learn how to do reverse kegels properly is to do a kegel then push it out with a reverse kegel and so on, but every time you will make that kegel weaker until it is just a flatter.

This is just some of the alternative ways to imac's descriptions which i find more useful than mine in this area (since reverse kegels are probably my weakest area) but having multiple sources and ways can usually be benefitial.

[imac Retired Moderator Member of the Month Nov 12PEGym Hero Find all posts View Profile Close imac]

Also when when you have pelvic floor balance you don't need to kegel or reverse kegel during sex to last a certain amount of time. Your pelvic floor stays relaxed so you can go for as long as you choose and pretty much choose the moment you want to cum.

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

I didn't thank you imac. This really helped me since I was doing rk's really bad, just pushing away the whole genital area.

Thans!, I know that this'll help anyone new that comes.

[imac Retired Moderator Member of the Month Nov 12PEGym Hero Find all posts View Profile Close imac]

You're welcome. Glad I could help.

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

subscribed! I only read the first page and will read the rest later!

I think I definately need to practice reverse kegals as I think I involuntary trained my body to hold kegals all the time(I think this is the reason for the majority of my excessive precum). Every now and again I will be doing something and feel too tight in my groin and butt region. I will then kind of release the tension down their and It feels like my butt/ groing drops or gets bigger. As soon as I stop concentrating on this release I find my self again realizing that I feel realy tight in that area again. I have done this for the past few years before finding this site. I feel as if my EQ could be better and I think with learning balance and implamenting a good pe routine this will all be solved.

I have been trying to focus on the release I was talking about and reverse kegals as I sit here and type. And as I do this I have just noticed that my penis has become mroe filled out. Not erect by any means but a bigger/fuller flacid state. Is this a sign that I am doing a reverse kegal right? I also felt like I almost pushed out some pee and now have a feeling like I have to poop. I hope my description makes sence. Here is my introduction and what I'm looking to acheive and change in my life. PLease reaad and comment. I love feedback!

https://www.pegym.com/forums/introdu...bout-me-s.html

[imac Retired Moderator Member of the Month Nov 12PEGym Hero Find all posts View Profile Close imac]

subscribed! I only read the first page and will read the rest later!

I think I definately need to practice reverse kegals as I think I involuntary trained my body to hold kegals all the time(I think this is the reason for the majority of my excessive precum). Every now and again I will be doing something and feel too tight in my groin and butt region. I will then kind of release the tension down their and It feels like my butt/ groing drops or gets bigger. As soon as I stop concentrating on this release I find my self again realizing that I feel realy tight in that area again. I have done this for the past few years before finding this site. I feel as if my EQ could be better and I think with learning balance and implamenting a good pe routine this will all be solved.

I have been trying to focus on the release I was talking about and reverse kegals as I sit here and type. And as I do this I have just noticed that my penis has become mroe filled out. Not erect by any means but a bigger/fuller flacid state. Is this a sign that I am doing a reverse kegal right? I also felt like I almost pushed out some pee and now have a feeling like I have to poop. I hope my description makes sence. Here is my introduction and what I'm looking to acheive and change in my life. PLease reaad and comment. I love feedback!

https://www.pegym.com/forums/introdu...bout-me-s.html

Yes reverse kegels can cause a fuller flacid but if you feel like you need to pee or defecate then you're pushing too hard.
Reverse kegels are a stretching exercise not a strengthening exercise so you shouldn't be straining yourself.
Breathing is also important in these exercises so don't hold your breath.

I've read your intro and left a link to an article with what could be a helpful suggestion with your pre cum issue. You can give it a try and see if it helps.

[Minuteman Member of the Month March 2013. Find all posts View Profile Close Minuteman]

Here is somewhat risky way of learning to isolate reverse kegels and reverse root locks (reverse back kegels).Wait until you have to go to the bathroom to do the number two, but not so much (so that you feel the need but it isn't that urgent). Now sit flat on the chair and attempt a reverse kegel, if you feel the number two moving you are doing it wrong, if you can preform a reverse kegel that feeling you are doing it right. It may be a little uncomfortable technique and depending on different aspects it might not even work, but if you are having trouble it might just help.

[imac Retired Moderator Member of the Month Nov 12PEGym Hero Find all posts View Profile Close imac]

UPDATE:
Had some free time the last few days so I thought I would rewrite this and fill in some of the blanks.
I've updated my original post, and here it is again. The updated version.

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....-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.

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 tense up (abs, thighs, back anything)
• 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/prematu...asm-guide.html

[popol5169 Senior Member Member of the Month Nov 2014 Find all posts View Profile Close popol5169]

I just have a few basic questions, what is the muscle located just after the balls (going from the penis base to the the booty)? Is it the same about 0.7 inch further? When you say BC muscle is at the base of the penis, does it mean it's just the muscle that surrounds the start of the outer penis (cause when I do a front kegel I mostly feel it just after the balls, as described above, so I thought reverse front kegels would be the relaxation-push out of that precise muscle (wich involves the muscles around the penis as well))

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

I use aight reverse kegel during sex and masturbation to keep relaxed and hard ones at PONR to stop ejaculation dead in its tracks. Works every time. I do NOT use hard rev kegels during penetration because that inflates my penis and makes it sensitive. I exit vagina, do harld long rev kegel and then re-enter vagina when ready. Stopping regular kegels for 3 months while learning rev kegels helps. Regar kegels only without rev kegels during dry masturbation to porn for a whole year without a girlfriend is what gave me prem ejac. I last 25-50 minutes or hard fast sex now because I do the exact opposite now. Lots of practice with real sex is the total cure from prem ejac. Btw.... I disagree with not pushing hard and that abs should not be used. I believe all muscles around the areas should be worked because they are stabelizer muscles that help make the rev kegels easier to do. I learned that by experience.

[imac Retired Moderator Member of the Month Nov 12PEGym Hero Find all posts View Profile Close imac]

I just have a few basic questions, what is the muscle located just after the balls (going from the penis base to the the booty)? Is it the same about 0.7 inch further? When you say BC muscle is at the base of the penis, does it mean it's just the muscle that surrounds the start of the outer penis (cause when I do a front kegel I mostly feel it just after the balls, as described above, so I thought reverse front kegels would be the relaxation-push out of that precise muscle (wich involves the muscles around the penis as well))

The PC muscles runs along your perineum.
The IC muscles run just to the outside of the PC muscles and more towards the back.
The BC muscle wraps around the bulb of the penis (the inner part of the penis)

When you do a regular front kegel you contract your BC muscle and the front portion of the PC muscle will also engage because there connected.
When you do a front reverse kegel you're wanting to stretch the BC muscle and when you do that you will also stretch the front portion of the PC muscle because there connected.

Here's a link showing the location of those muscles in both men and women.
http://yuanadesukma.files.wordpress....-and-woman.png

And here's a picture highlighting the BC muscle on a man.

250px-Bulbospongiosus-Male.jpg

[popol5169 Senior Member Member of the Month Nov 2014 Find all posts View Profile Close popol5169]

Thanks a lot! That's funny cause I thought so much about isolating the muscles that I manage to contract half of the bc muscle now, and I thought the first half was a front kegel and the second a back one, but then that means back and reverse back kegels are much less important in controlling ejaculation.

[imac Retired Moderator Member of the Month Nov 12PEGym Hero Find all posts View Profile Close imac]

I use aight reverse kegel during sex and masturbation to keep relaxed and hard ones at PONR to stop ejaculation dead in its tracks. Works every time. I do NOT use hard rev kegels during penetration because that inflates my penis and makes it sensitive. I exit vagina, do harld long rev kegel and then re-enter vagina when ready. Stopping regular kegels for 3 months while learning rev kegels helps. Regar kegels only without rev kegels during dry masturbation to porn for a whole year without a girlfriend is what gave me prem ejac. I last 25-50 minutes or hard fast sex now because I do the exact opposite now. Lots of practice with real sex is the total cure from prem ejac. Btw.... I disagree with not pushing hard and that abs should not be used. I believe all muscles around the areas should be worked because they are stabelizer muscles that help make the rev kegels easier to do. I learned that by experience.

It is your right to disagree but quite frankly I think the advice you're giving is bad and potentially dangerous. Pushing too hard can cause hyperextension of the muscles.

I've always naturally done reverse kegels the way I've described since I started having sex and I've never had any problem lasting for how ever long I wanted and I've never had to stop and pull out during sex because I became too sensitive from reverse kegels.

A front reverse kegel should relax and loosen the BC muscle so that blood flows more freely both in and out of the penis.

When you're doing a HARD reverse kegel during sex and it makes you swell as if you were doing a front kegel then it leads me to believe that you're probably doing them wrong in the first place, possibly that you're straining so hard to do a reverse kegel that what you're doing is pushing down so hard on the PC muscle that you're causing the BC muscle to tighten pumping blood into your penis and trapping it there making it more sensitive.

If while having sex you do reach the PONR I think it's far simpler to just stop stroking and hold a front kegel until the need to cum dissipates.

The point is to develop a balanced and controlled pelvic floor, if you have to strain so hard then that isn't controlled.