Can't reverse kegel however I try

[itsnotme Member Find all posts View Profile Close itsnotme]

Hey guys, I have PE and it keeps getting worse and I believe that is because my pelvic floor muscles are tense and that is why I would like to do reverse kegels but I can't; I tried every position and read every guide but still can't. I can kegel, back kegel, and reverse back kegels but not reverse kegels.
Can you please help me find a solution to fix that? I would really like to remove my PE and have a balanced pelvic floor.

[MrB8 Senior Member Member of the Month Nov 2013 Find all posts View Profile Close MrB8]

Welcome to the Gym!


A reverse kegel is a stretching exercise, you relax your pelvic floor muscles completely, and flex your abs to apply pressure on your pelvic floor and stretch the muscles out gently, like how you do when you push out to urinate faster, that is called a front reverse kegel.

Reverse Kegel For Newbie.

Confusion with Reverse Kegels



The following exercises will also help treat a tense pelvic floor.


flat foot deep squats

Pelvic floor yoga

Exercises - Beyond the Pelvic Floor


If you are interested in Penis Enlargement exercises for an improvement in penile health, increased Erection Quality and a size gains bonus, don't miss this thread!!!

Mental PE - Creating The Right Mindset

And if you haven't already done so, check the links on the navigation bar at the top of the page especially the START HERE Thread and focus on safety, you only have one penis, take good care of it.

Pick one of the manual beginner routines and follow it for at least 90 days to condition your penis, or until you stop gaining. Most members here choose JP90, it is an intense routine, start slow, and build up to the full routine over a few weeks time, jelq with an erection level between 45% and 65% using a moderate grip, just enough to move blood up the shaft and to the glans.



Pay attention to your PIs, your penis is trying to tell you if you are over working, or you are in the growth zone, aim for positive PIs, and steer away from the negative ones.

Physiologic Indicators (PIs) to Help Penis Growth!

What to Expect....A Beginner's Guide


Good luck on your PE journey, PE safely!

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

It's hard to feel the reverse kegel for most people when starting out. If you are pushing out ( like forcing your pee ) and your abs/ stomach tense then your doing them. Just keep at them for a few weeks and you should start to feel them more prominently.
Do medative rk's, breath in and out through the diaphragm, slowly, on every inhale push out an rk, count to 5, release on exhale, count to 5, repeat. Do them every other day or 2 days on and one off.

Your main focus after you get these right should be edging though, if you aren't edging then the rk's or any pelvic floor exercises won't do much.

[closed224 Senior Member Member of the Month Dec 2014, Feb 2017 Find all posts View Profile Close closed224]

Please note the threads provided by Mr.B8 that work with out the reverse kegel. Stretches like the deep squat and other yoga moves will also help stretch other muscles in the pelvic area. Good luck.

[Straw Bat Senior Member Find all posts View Profile Close Straw Bat]

You can't feel reverse kegeling. If you're batin' and the perineum is relaxed, you're doing a reverse kegel.

People type like they feel it pushing out, and it inflates the head of their penis. That is incorrect. It's disappointing I know, but you can't really see/feel anything when you do one. It's not even something you do; it's the lack of doing a normal kegel. You may need to apply pressure with your trans abdominis to stop involuntary kegels.

Imagine right now, how you're not performing a kegel. If you could keep your muscles in the same state they are in right now, (not entirely true, as pressure on the ass cheeks [as a non weight supporting surface, anatomically speaking] applies pressure to the pelvic floor - laying down is better) during sex without a single contraction, you would have been 'reverse kegeling' the entire time.

you may need to apply pressure with your abs to ensure you don't kegel, but unfortunately it's all this disappointing and they're not a magic fix for anything. I blame the 'confusion with kegels' thread, because people say it makes their head expand which isn't true.

in some cases like mine, with an extremely tight pelvic floor, there can be a muscle impingement. When I apply pressure with my ab muscles, or do a stretch which hits the pelvic floor, I can feel things happen, and my erection seems to get bigger, but that could be in my head.

I'm noticing the harder/more I kegel during sex the more fatigued the muscle gets, and when my BC is fatigued I can't maintain an erection. Learning to not pulse my BC muscle during sex has improved my erections big time.

To that end, in my case, I need my BC to be as strong as possible so it can do it's job passively, but never use it during sex. What I am actively doing during sex is applying pressure with my ab muscles to ensure I don't involuntarily kegel. I suppose that is 'reverse kegeling,' but what it really is, is turning on the transverse abdominis. This also has the added benefit of bulging the muscles upwards so my lady can rub her clit across them if she is riding me

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

You can't feel reverse kegeling. If you're batin' and the perineum is relaxed, you're doing a reverse kegel.

People type like they feel it pushing out, and it inflates the head of their penis. That is incorrect. It's disappointing I know, but you can't really see/feel anything when you do one. It's not even something you do; it's the lack of doing a normal kegel. You may need to apply pressure with your trans abdominis to stop involuntary kegels.

Imagine right now, how you're not performing a kegel. If you could keep your muscles in the same state they are in right now, (not entirely true, as pressure on the ass cheeks [as a non weight supporting surface, anatomically speaking] applies pressure to the pelvic floor - laying down is better) during sex without a single contraction, you would have been 'reverse kegeling' the entire time.

you may need to apply pressure with your abs to ensure you don't kegel, but unfortunately it's all this disappointing and they're not a magic fix for anything. I blame the 'confusion with kegels' thread, because people say it makes their head expand which isn't true.

in some cases like mine, with an extremely tight pelvic floor, there can be a muscle impingement. When I apply pressure with my ab muscles, or do a stretch which hits the pelvic floor, I can feel things happen, and my erection seems to get bigger, but that could be in my head.

I'm noticing the harder/more I kegel during sex the more fatigued the muscle gets, and when my BC is fatigued I can't maintain an erection. Learning to not pulse my BC muscle during sex has improved my erections big time.

To that end, in my case, I need my BC to be as strong as possible so it can do it's job passively, but never use it during sex. What I am actively doing during sex is applying pressure with my ab muscles to ensure I don't involuntarily kegel. I suppose that is 'reverse kegeling,' but what it really is, is turning on the transverse abdominis. This also has the added benefit of bulging the muscles upwards so my lady can rub her clit across them if she is riding me

This isn't true, with time and practice you can feel a reverse kegel, more prominently than a kegel if you work enough. I and others can feel it inflate the penis, spread throughout the pelvic floor, James Munroe can actually use them to get erect, I can't yet but have seen progress.
Keep at them and keep consistent.

[plays alot Senior Member Find all posts View Profile Close plays alot]

I had a hard time with them at first, especially feeling front reverse kegels.Every time i would pee, I would push it out harder(which is a reverse kegel). Then when I was done peeing, I would try to duplicate the feeling several times. I did this for several days and I started getting the hang of it.
Back reverse kegels were easier to recognize. I first started doing those seated, but i had to lean on one butt cheek and raise the other one, as if i was going to fart.

Most will tell you it's not important to isolate them, but you will want to be able to do both.

[Park Lib Senior Member Find all posts View Profile Close Park Lib]

It took me three days to work out how to do reverse kegels so don't worry if you don't get them right away. A good tip is when you are peeing try to stop the flow. That's the muscle you want to use in reverse kegel. Then another time when you are peeing try to increase the flow and you are getting close to what you do in a reverse.

I also found it helpful to hold out a long back reverse kegel then work your way forward, pushing out all the pelvic muscles you can. Breathing deep into your belly (as if you are trying to force your groin outward) also is a useful exercise while focusing your mind on pushing out your front pelvic muscles. You'll get it eventually, just stay relaxed and focus on your body.

[Straw Bat Senior Member Find all posts View Profile Close Straw Bat]

You guys are getting confused with the mechanics of our bodes.

hold your elbow at a 90 degree angle, in the typical bicep tensing pose.

now stretch your bicep without moving your elbow. You will note it is impossible. A stretch is caused by 1- distraction force (a band, forced movement, intra abdominal pressure), or 2 -an antagonist muscle contracting.

I can absolutely feel the things you describe, and can get an erection from relaxing my pelvic floor too. I believe this is a case of intra lumbo-pelvic pressure caused by tonic musculature, causing impingement. In lay mans terms, this means something is pushing up against something, hindering blood flow, or touching a nerve, or something else.

i can perform a reverse kegel without tensing my abs too. There is still intra abdominal pressure, though.

We can get some stretching on the pelvic floor without intra abdominal pressure through hip stretches. We can also release trigger points with a lacross/tennis ball, these trigger points can create force on certain points of the pelvic floor, by means of being solid lumps in a closely knit structure.

Certain exercises will take pressure off the pelvic floor. Gymnastic hollow holds, and single leg hip thrusts come to mind.

You guys should read up on amy stein and dr wise for more info, but the crux of this, is you are performing your reverse kegels with intra abdominal pressure, always. Show me a man who can stretch his bicep with a bent elbow, and I will retract my statements.

[closed224 Senior Member Member of the Month Dec 2014, Feb 2017 Find all posts View Profile Close closed224]

I can feel reverse kegels independently of my abdominals. I can relax my biceps while my arm is bent. I cannot bend my arm without my biceps, but once bent I can relax that muscle and watch it deflate. I can see my penis glans react to a reverse kegel. I have very good control over the muscles of my body.

[plays alot Senior Member Find all posts View Profile Close plays alot]

Reverse kegels can be felt, you can feel a muscle relax. You might not even feel a muscle is contracted until it relaxes.
Flexing an antagonist muscle(triceps) will relax the opposite muscle(biceps) even without movement at the elbow.


itsnotme, Park Lib brought up a good point. It's easier to start by performing a back reverse kegel and then try for a front reverse kegel. I use a tennis ball to help stretch the area. If you sit with one between your anus and testicles, it puts pressure on the pelvic floor. If you do RK's with the tennis ball there, it might help you focus on the area and RK's even if they are weak. If you haven't done a tennis ball stretch before, it might be best to first do it on a seat that is soft and has a lot of give to it. A hard surface might put too much pressure on the area.

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

A good way to understand how they feel is to turn a regular kegel into a reverse kegel, back again into a regular kegel and repeat, slowly .

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

You guys are getting confused with the mechanics of our bodes.

hold your elbow at a 90 degree angle, in the typical bicep tensing pose.

now stretch your bicep without moving your elbow. You will note it is impossible. A stretch is caused by 1- distraction force (a band, forced movement, intra abdominal pressure), or 2 -an antagonist muscle contracting.

I can absolutely feel the things you describe, and can get an erection from relaxing my pelvic floor too. I believe this is a case of intra lumbo-pelvic pressure caused by tonic musculature, causing impingement. In lay mans terms, this means something is pushing up against something, hindering blood flow, or touching a nerve, or something else.

i can perform a reverse kegel without tensing my abs too. There is still intra abdominal pressure, though.

We can get some stretching on the pelvic floor without intra abdominal pressure through hip stretches. We can also release trigger points with a lacross/tennis ball, these trigger points can create force on certain points of the pelvic floor, by means of being solid lumps in a closely knit structure.

Certain exercises will take pressure off the pelvic floor. Gymnastic hollow holds, and single leg hip thrusts come to mind.

You guys should read up on amy stein and dr wise for more info, but the crux of this, is you are performing your reverse kegels with intra abdominal pressure, always. Show me a man who can stretch his bicep with a bent elbow, and I will retract my statements.

Ok, you said in your first post reverse kegels can't be felt, it doesn't feel like inflating cconscious pushing of the abs is needed. Then in post 2 said you feel the things I described which conradicted all that. Sorry just unsure whether you "for or against".
No a reverse kegel isn't simply relaxing, but you were right in saying it's the counter or opposite of ik or kegel.
The bent elbow thing, different to what we're talking about, that would relate more to bending the pelvic floor with lower ab contraction. You cannot clench or push out your bicep.
This site has more knowledge on the subject than anywhere so I won't read it, not out of ignorance.

[itsnotme Member Find all posts View Profile Close itsnotme]

Thank you for all your answers but I tried reverse kegels sometimes I can do small ones (maybe) but most of the time I can't and the problem is how would I be sure if I am doing them or not? I can differentiate easily between back kegels and back reverse kegels but when it come to front I can't.
One more thing, I am scared of doing kegels because if I am doing reverse kegels wrong then my condition will become worse and that happened to me before. What should I do?
If I keep doing kegels, even if I am doing reverse kegels wrong, will it help me to differentiate between kegels and reverse kegels?

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

Keep at them the feeling starts to get more prominent after 2 or 3 weeks, do 30 a day every other day, takes 5 mins.
If you're doing kegels aswel don't overdo or balance them with rk. Usually kegels don't help with pre e, only for stopping ejaculation, but some cases they do, be aware of their affect.