CONFUSION WITH REVERSE KEGELS 2.

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UPDATED: 5 of june 2012
WHAT ARE REVERSE KEGELS
First let me make sure you know what a reverse kegelis.
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 arent 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 youd 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 dont
need as much attention as the front to begin with.
When youve 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
DOs or MMOs and to do that you will need to strengthen the whole of your pelvic floor
by doing both front and back regular kegels.

Its then that back reverse kegels will become more important. Because as you work
the back of your pelvic floor with back kegels its going to tense up so youll 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
Its 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 Id 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 doesnt 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
Youll often be told that to identify the area you want to stretch that a front reverse
kegel feels like youre 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 Ill say it again, Keep breathing.
Whether thats regular light breathing or deep breathing from your diaphragm just
make sure you dont hold your breath.
Reverse Kegel Breathing (Meditative Reverse Kegels)
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 whats 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 youre laying down or standing.

WHAT NOT TO DO

Do not push too hard

Do not strain yourself
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 dont feel like
youre doing them straight away and keep practicing the exercises as described while
paying close attention to your body specifically the area youre trying to work and youll
find them easier in time as your ability improves as well as being able to feel the subtle
movements in the area youre focusing on.
Front reverse kegel
Level - beginner / Force - Light to firm
Done at flaccid or 30-40% engorged

1.

Find the position thats 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 youve mastered this exercise in one position youll then be able to do it in others
until youre 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 its 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 its 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 its 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 its 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 youre 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 Im 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 its 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 youre 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 its the back of
your pelvic floor thats 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 dont 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 shouldnt 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 its
beneficial to a few reverse kegels before and after doing kegels.
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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 areas 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 thats 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 dont 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 dont 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 dont 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 dont 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 dont try and distract yourself from the pleasure you feel
because its too intense and you're afraid of not lasting.
Its 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.

Heres Minuteman's guide for more on that.

https://www.pegym.com/forums/prematu...asm-guide.html

PELVIC STRETCHING
It's a good idea to combine reverse kegels with stretching exercises for optimum effect.
Stretching is a great way to relieve tension and increase flexibility and taking the time to perform a
few simple stretches on a daily basis will not only help people with premature ejaculation caused by
pelvic tension but also help prevent possible injury in the future.
The following is a link to a list of pelvic floor targeted stretches.
Pelvic Floor Stretches