Reverse Kegels for Men: Improve Sexual Performance

Reverse Kegels are the missing piece most men never learn about pelvic floor training. While traditional Kegels focus on tightening and strengthening, Reverse Kegels do the opposite—they teach you to relax and lengthen the pelvic floor muscles. This matters because for many men struggling with Premature Ejaculation, erection issues, or pelvic tension, the problem isn’t a weak pelvic floor. It’s a tight one.

This guide covers what reverse Kegels actually are, how they work for sexual performance, how to do them correctly, and the honest limitations nobody mentions.

What Are Reverse Kegels and Why Do They Matter?

Reverse Kegels are exercises that relax and stretch the pelvic floor muscles rather than contract them. For men, this translates to better ejaculatory control, improved erection quality, and relief from pelvic tension.

The core insight: your pelvic floor works like any other muscle group. Strength without flexibility creates problems. A chronically tight pelvic floor can contribute to premature ejaculation, erectile difficulties, and pelvic pain.

Reverse Kegels vs. Regular Kegels: The Key Difference

Many men need both—but starting with reverse Kegels makes sense if you suspect tightness is your issue.

How Reverse Kegels Improve Sexual Performance

1. Better Ejaculatory Control (Premature Ejaculation)

The ejaculatory reflex is partly controlled by pelvic floor muscles. An overly tense pelvic floor can trigger ejaculation sooner than you want. Reverse Kegels teach you to relax into the sensation rather than clench against it.

Research supports pelvic floor training for PE. A systematic review in the journal Physiotherapy found that pelvic floor muscle training improves both erectile dysfunction and premature ejaculation. Multiple studies have examined pelvic floor rehabilitation as a therapeutic option for lifelong PE.

One user described using reverse Kegels during sex to “make sure I don’t push myself over the edge to orgasm”. Another reported that alternating between Kegels and reverse Kegels helped him regain and maintain an erection during intimacy.

2. Improved Erection Quality

Erections depend on blood flow—but also on the surrounding musculature. A tight pelvic floor can restrict circulation and contribute to erectile difficulties.

A landmark randomized controlled trial published in BJU International found that 40% of men with erectile dysfunction regained normal erectile function after pelvic floor exercises, with another 35.5% showing improvement. The researchers concluded that pelvic floor exercises should be considered a first-line approach for men seeking long-term resolution.

3. Relief from Pelvic Tension and Pain

Chronic pelvic pain syndrome and prostatitis often involve hypertonic (overactive) pelvic floor muscles. Reverse Kegels directly address this by promoting relaxation.

Physical therapists specializing in pelvic health emphasize that “not everybody has a weak pelvic floor”—many have an overactive one, and doing more Kegels can actually make things worse.

How to Do Reverse Kegels Correctly

Step 1: Locate Your Pelvic Floor Muscles

The pelvic floor is the “hammock” of muscles between your pubic bone and tailbone. To find them:

• Imagine you’re urinating and trying to stop the flow—that contraction is a standard Kegel
• Now imagine you’re gently pushing out urine or gas—that’s the reverse Kegel action

Important: Don’t actually practice while urinating. Use the bathroom only to identify the sensation.

Step 2: Practice the Relaxation

Lying Down (Best for Beginners)

1. Lie on your back with knees bent and feet flat
2. Take a deep breath into your belly, not your chest
3. On the inhale, gently allow the pelvic floor to expand and relax downward
4. Imagine a balloon inflating in your pelvis
5. Exhale slowly while maintaining that relaxed state
6. Hold for 5 seconds, then rest

Child’s Pose (Excellent for Deeper Relaxation)

Pelvic floor physical therapists recommend this yoga position for learning reverse Kegels:

1. Kneel and sit back on your heels
2. Separate your knees and lean forward, resting your forehead on the ground or a pillow
3. Breathe deeply into your belly
4. On each inhale, imagine the pelvic floor “bowl” opening and expanding
5. Don’t push down—just allow relaxation
6. Hold for 2 minutes or 15 breaths

Step 3: Build a Routine

• Start with 10 repetitions, holding each relaxation for 5 seconds
• Do 2-3 sets per day—consistency matters more than intensity
• Combine with regular Kegels once you’ve established relaxation control: one Kegel, then one reverse Kegel
• Be patient—most men see benefits within 4-8 weeks of consistent practice

When Reverse Kegels Are the Wrong Choice

Reverse Kegels aren’t for everyone. Skip them or consult a professional if:

• You have a genuinely weak pelvic floor—this is less common in men than tightness, but if you leak urine or have poor control, strengthening may be more appropriate
• You have acute pelvic pain—get evaluated by a pelvic floor physical therapist first
• You have an inguinal hernia or prostate issues—Kegel-type exercises can worsen these conditions

The honest truth: most men can’t accurately assess their own pelvic floor state. If you’re unsure, a pelvic floor physical therapist can evaluate whether you need strengthening, relaxation, or both.

Common Mistakes to Avoid

Reverse Kegels are a genuinely useful tool for men looking to improve sexual performance—especially those dealing with premature ejaculation, erection difficulties, or pelvic tension. The research on pelvic floor training for sexual function is solid, and reverse Kegels address a component (relaxation) that most traditional advice ignores.

But they’re not magic. They require consistent practice, correct technique, and realistic expectations. And for some men, the issue isn’t tightness—it’s weakness, or something else entirely.

If you’ve tried Kegels and found they made things worse, or if you experience pelvic pain or tension during sex, reverse Kegels are worth exploring. Start gently, breathe deeply, and give it at least a month before judging results.