What Are Reverse Kegels and Do They Really Help with Premature Ejaculation?
- Rishabh Bhola
- Oct 22
- 3 min read
Reverse Kegels are relaxation-based pelvic floor exercises that help men and women release tension in the muscles responsible for controlling urination and ejaculation. While they can improve stamina, sexual control, and reduce premature ejaculation, technique and balance are key, overdoing them or practicing without guidance can backfire.
What Are Reverse Kegels?
A Reverse Kegel is the opposite of a standard Kegel exercise. Instead of tightening the muscles that stop urine mid-flow, you gently push or expand the pelvic floor muscles as if you were trying to urinate or pass gas. This movement helps train the muscles responsible for relaxation and control.
In simple terms:
A Kegel strengthens the pelvic floor by contraction.
A Reverse Kegel relaxes the pelvic floor through release and expansion.
Both actions are important for maintaining healthy sexual function, bladder control, and pelvic balance.
How to Perform Reverse Kegels
Reverse Kegels require awareness and patience. Here’s a step-by-step way to practice them correctly:
Locate the muscles – Try stopping your urine midstream. Those are your pelvic floor muscles.
Understand the opposite motion – Now imagine gently trying to urinate again or release gas. That soft outward push is the essence of a Reverse Kegel.
Practice while breathing – Inhale deeply and feel your belly expand. As you exhale, slightly push outward, keeping the rest of your body relaxed.
Hold for a few seconds – Maintain the expansion for 2–3 seconds, then release.
Repeat regularly – Start with 10 repetitions, once or twice a day. Over time, increase duration and control rather than force.
Avoid straining or pushing too hard. The goal is relaxation and control, not tension.
Benefits of Reverse Kegels
When practiced correctly, Reverse Kegels can offer several benefits:
Improved ejaculatory control – By learning to relax the pelvic muscles, men may delay orgasm and reduce premature contractions.
Reduced pelvic tension – Chronic tightness in the pelvic region can lead to discomfort and difficulty maintaining erections.
Better blood flow – Relaxation improves circulation to the genital area, enhancing arousal and erection quality.
Balanced pelvic strength – Combining Kegels and Reverse Kegels ensures the pelvic floor is both strong and flexible.
However, these benefits are not a guaranteed cure for premature ejaculation.
Why Reverse Kegels Alone Won’t Fix Premature Ejaculation
While exercises like Reverse Kegels can help improve awareness and control, premature ejaculation is rarely just a physical issue. In most cases, it involves psychological and emotional factors such as:
Performance anxiety
Past sexual trauma
Guilt or fear around sex
Overstimulation from pornography
Lack of emotional connection with a partner
No matter how perfectly you do Reverse Kegels, they can’t address the mental and
relational patterns that trigger early ejaculation. They are a useful tool, not the full solution.
The Role of Psychosexual Therapy
To truly overcome premature ejaculation, it’s important to understand how the mind and body interact during sexual arousal. This is where working with a psychosexologist like Rishabh Bhola makes a difference.
Rishabh Bhola has worked with men who tried every physical exercise - Kegels, Reverse Kegels, edging, breathing but still struggled with control. Through psychosexual therapy, men learn to:
Identify emotional triggers that rush arousal
Rebuild confidence and connection during sex
Develop healthy sexual pacing and awareness
Reprogram performance anxiety responses
Unlike quick tips or online exercises, therapy helps resolve the root cause of premature ejaculation, allowing lasting improvement without relying on medications or mechanical routines.
How to Combine Reverse Kegels with Psychosexual Therapy
Reverse Kegels can be used as a supportive practice within a therapeutic plan. When guided properly, they help men tune into body sensations, slow down during arousal, and enhance communication with their partner.
But using them alone, without addressing mental and emotional triggers, is like treating a symptom rather than the condition itself. A psychosexologist helps you combine body awareness with emotional insight, creating a truly holistic recovery path.
Key Takeaway
Reverse Kegels are valuable exercises for pelvic relaxation, arousal control, and improving overall sexual health. But relying on them alone to fix premature ejaculation often leads to frustration and inconsistent results.
If you’re struggling with control or anxiety during sex, consulting Rishabh Bhola, a psychosexologist specializing in male sexual health, can help you uncover the deeper factors behind your experience—and guide you toward lasting, natural improvement.
