{"id":25716,"date":"2021-08-09T18:12:10","date_gmt":"2021-08-09T18:12:10","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=25716"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"reverse-kegels","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/reverse-kegels\/","title":{"rendered":"Reverse Kegels: The Muscle Relaxation Practice for Men and Women"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/#What_Are_Reverse_Kegels\" >What Are Reverse Kegels?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/#Difference_Between_Kegels_and_Reverse_Kegels\" >Difference Between Kegels and Reverse Kegels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/#How_to_Properly_Do_Reverse_Kegels\" >How to Properly Do Reverse Kegels<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/#How_to_Perform_Reverse_Kegels_for_Men\" >How to Perform Reverse Kegels for Men<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/#How_to_Perform_Reverse_Kegels_for_Women_12\" >How to Perform Reverse Kegels for Women (12)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/#Precautions_to_Take_when_Doing_Reverse_Kegels\" >Precautions to Take when Doing Reverse Kegels<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/#Practice_Proper_Breathing_Technique\" >Practice Proper Breathing Technique<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/#Dont_Overwork_Your_Muscles\" >Don\u2019t Overwork Your Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/#Empty_Your_Bladder_Beforehand\" >Empty Your Bladder Beforehand<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/#Listen_to_Your_Body\" >Listen to Your Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/#See_a_Physical_Therapist_First\" >See a Physical Therapist First<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/#Benefits_of_Reverse_Kegels\" >Benefits of Reverse Kegels\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/#Benefits_of_Reverse_Kegels_For_Women\" >Benefits of Reverse Kegels For Women<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/#Sex\" >Sex<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/#Relieves_Pelvic_Pain\" >Relieves Pelvic Pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/#Beneficial_when_Preparing_for_Childbirth\" >Beneficial when Preparing for Childbirth<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/#Benefits_of_Reverse_Kegels_For_Men\" >Benefits of Reverse Kegels\u00a0For Men<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/#Increase_Strength_and_Control_in_the_Penile_Muscles\" >Increase Strength and Control in the Penile Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/#Helps_Relieve_Pelvic_Pain\" >Helps Relieve Pelvic Pain<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/#Do_You_Need_to_Learn_Standard_Kegels_First\" >Do You Need to Learn Standard Kegels First?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/#For_Females\" >For Females<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/#For_Males\" >For Males<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/#How_Do_You_Know_If_Youre_Doing_Reverse_Kegels_Right\" >How Do You Know If You&#8217;re Doing Reverse Kegels Right?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/#Why_can_I_only_hold_a_Kegel_for_a_second\" >Why can I only hold a Kegel for a second?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/#What_happens_if_you_do_too_many_reverse_Kegels\" >What happens if you do too many reverse Kegels?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">You\u2019re probably familiar with Kegels. They are often recommended to help strengthen your pelvic floor muscles. But have you heard about reverse Kegels?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As the name suggests, they are the opposite of the standard Kegels. Reverse Kegels help relax your pelvic muscles. When done in the right way, reverse Kegels have many benefits.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;LINK&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-7.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:807,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:16773836},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Reverse_Kegels\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-7.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s take a look at how to do reverse Kegels and why they\u2019re good for you.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Reverse_Kegels\"><\/span><b>What Are Reverse Kegels?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Reverse Kegels are a simple exercise that works the muscles in the pelvic floor region. They relax, lengthen, and stretch the pelvic floor muscles. Reverse Kegels can be done by both women and men, but have different effects in either sex.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Levator ani is a broad muscle that supports the pelvic floor and provides its bulk strength. It is comprised of 3 major muscles: the pubococcygeus, puborectalis, and iliococcygeus (<\/span><a href=\"https:\/\/teachmeanatomy.info\/pelvis\/muscles\/pelvic-floor\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Reverse_Kegels\"><img decoding=\"async\" class=\"aligncenter wp-image-61884 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/wall-pilates-arms-1024x576.png\" alt=\"reverse kegels\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/wall-pilates-arms.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/wall-pilates-arms-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/wall-pilates-arms.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/wall-pilates-arms-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/wall-pilates-arms.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The main functions of the pelvic floor muscles are (<\/span><a href=\"https:\/\/teachmeanatomy.info\/pelvis\/muscles\/pelvic-floor\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Supporting the abdominopelvic viscera, including the bladder, colon, and uterus.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Offering resistance to intra pelvic\/abdominal pressure increases; pelvic floor muscles offer resistance to pressure increase when coughing or performing activities such as lifting heavy material.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allowing urinary and fecal continence. The pelvic floor muscle fibers have a sphincter action on the urethra and rectum that relaxes to allow urination and defecation.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A weak pelvic floor can cause a range of issues. In females, these muscles support the vagina uterus and the anal canal (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3498251\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As much as it may seem impossible, your pelvic muscles may be too tight (<\/span><a href=\"https:\/\/www.pelvicpain.org.au\/pelvic-floor-muscle-relaxation-for-men\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). When your muscles are too tight, you may experience painful sex or muscle spasms. This is where reverse Kegels come in &#8211; they help relax and lengthen your pelvic floor muscles. For women who experience painful sex or chronic constipation, relaxing the pelvic floor muscles can significantly reduce the pain. <\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Difference_Between_Kegels_and_Reverse_Kegels\"><\/span><b>Difference Between Kegels and Reverse Kegels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Kegels are incredibly common, and many trainers swear by them. The lesser-known reverse Kegels are also great. Kegels and reverse Kegels both work the pelvic floor muscles but have different impacts. Both Kegels and reverse Kegels have great benefits.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Kegels strengthen muscles of the pelvic floor, which support your bladder, rectum, and the womb in women (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/womens-health\/in-depth\/kegel-exercises\/art-20045283\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Research has shown that kegel exercises help increase pelvic strength in women with urinary incontinence (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18483451\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As the name suggests, reverse Kegels are the opposite of Kegels. During a Kegel workout, you tighten the pelvic floor muscles. However, during a reverse Kegel workout, you relax these muscles instead of contracting them. A combination of normal Kegels and reverse Kegels gives you better results over a short period as opposed to doing only Kegels.\u00a0<\/span><\/p>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/home-pilates-workout\/\">Home Pilates Workout: Strengthen Your Core and Ease Lower-Back Pain with 9 Exercises<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Properly_Do_Reverse_Kegels\"><\/span><b>How to Properly Do Reverse Kegels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although men and women perform this exercise differently, the purpose is still the same. You\u2019re relaxing and stretching your pelvic floor muscles. Ensure you practice the correct form so you get the most out of this exercise. At first, doing reverse Kegels may seem difficult, but with time and practice, it becomes easier.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how to do Kegels and reverse Kegels:\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Perform_Reverse_Kegels_for_Men\"><\/span><b>How to Perform Reverse Kegels for Men<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can do this exercise while standing, sitting, or lying down on your back with your knees bent.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once in the position of your choice, contract your muscles as though trying to urinate faster. Doing this relaxes your perineal muscle and eases the pressure from your prostate.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release the muscles of your anus and feel your whole perineal body move downward. Lift your testicles and penis slightly while contracting your front penile muscles. You should feel more space between your pubic bone and tailbone as they stretch apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the reverse Kegels for 5 seconds, then release for 5 seconds also. Once you\u2019ve mastered this movement, you can try holding for a longer period.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe as deeply as you can during the entire routine.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Reverse_Kegels\"><img decoding=\"async\" class=\"aligncenter wp-image-61688 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/30-Mins-Of-Cardio-A-Day_-The-Good-The-Bad-And-The-Myth-1024x576.png\" alt=\"reverse kegels\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/30-Mins-Of-Cardio-A-Day_-The-Good-The-Bad-And-The-Myth.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/30-Mins-Of-Cardio-A-Day_-The-Good-The-Bad-And-The-Myth-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/30-Mins-Of-Cardio-A-Day_-The-Good-The-Bad-And-The-Myth.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/30-Mins-Of-Cardio-A-Day_-The-Good-The-Bad-And-The-Myth-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Perform_Reverse_Kegels_for_Women_12\"><\/span><b>How to Perform Reverse Kegels for Women (<\/b><a href=\"https:\/\/flo.health\/menstrual-cycle\/lifestyle\/fitness-and-exercise\/reverse-kegel\"><b>12<\/b><\/a><b>)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose the position you want to do the reverse Kegels in. You can stand, sit, or lie on your back with your knees bent.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once you\u2019re in position and are comfortable, take a deep breath and bring your focus to your pelvic floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feel your pelvic muscles relax, then drop down while you inhale. You can use a mirror to monitor your movement if you wish.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your anus releases and the space between the anus and vagina will move downward. You should feel your tailbone and pubic bone expanding.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the reverse Kegel for 5 seconds, then release for 5 seconds. Once you\u2019ve mastered this movement, you can try holding for a longer period.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform two to three sets of 10 reverse Kegels throughout the day.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Start with about 3 sets a day and gradually start to do more. Once your muscles are stronger, you can hold the reverse Kegel for a longer duration. Remember, the secret to getting the most out of reverse Kegels is practicing the correct technique. Don\u2019t do reverse Kegels while you\u2019re practicing any form of core workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How soon you will start to see results varies from one person to another. In some, it may take weeks, while in others, it may take months before you see results. It\u2019s important to have some patience and stay consistent. You can also mix things up and do other pelvic floor exercises together with reverse Kegels.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Precautions_to_Take_when_Doing_Reverse_Kegels\"><\/span><b>Precautions to Take when Doing Reverse Kegels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While doing reverse Kegels, it\u2019s essential to ensure that you perform the exercise correctly to reap the maximum benefits from the workout and avoid any injuries or worsening symptoms you wish to ease. Below are a few things you should keep in mind during a Kegel workout:\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Practice_Proper_Breathing_Technique\"><\/span><b>Practice Proper Breathing Technique<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Make sure that you\u2019re breathing properly during this routine. It\u2019s crucial to breathe deeply through your stomach and not just through your chest. As with other exercises, it\u2019s important to gradually increase the intensity. If you don\u2019t, your muscles will become sore and rigid, and you may experience pain.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dont_Overwork_Your_Muscles\"><\/span><b>Don\u2019t Overwork Your Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ensure you don\u2019t overexert your muscles and that you\u2019re not straining as this can be disastrous (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Make sure you rest your muscles and don\u2019t hold the reverse Kegel position for too long if your body can\u2019t handle it. Do only what your body can handle and only increase the duration and frequency of your workouts once your body can handle more.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Reverse_Kegels\"><img decoding=\"async\" class=\"aligncenter wp-image-61885 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/wall-pilates-ab-workout-1024x576.png\" alt=\"reverse kegels\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/wall-pilates-ab-workout.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/wall-pilates-ab-workout-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/wall-pilates-ab-workout.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/wall-pilates-ab-workout-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/wall-pilates-ab-workout.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Empty_Your_Bladder_Beforehand\"><\/span><b>Empty Your Bladder Beforehand<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As reverse Kegels are all about relaxing your pelvic muscles, you should go to the bathroom before a reverse Kegel workout. Relaxing the pelvic floor muscles may be difficult with a full bladder.\u00a0<\/span><\/p>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/ab-workout-for-women\/\">Ab Workout for Women: 8 Must-Have Exercises for a Strong Core<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Listen_to_Your_Body\"><\/span><b>Listen to Your Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s important to pay attention to your body and listen to what it tells you. If you feel any pain or discomfort during a reverse Kegel exercise session, discontinue the workout for a while and rest. If the pain persists, you should consult your doctor to see how best to work to ease the pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You could also talk to a fitness expert as you may be experiencing pain due to using the wrong technique.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"See_a_Physical_Therapist_First\"><\/span><b>See a Physical Therapist First<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While it\u2019s true that there is a connection between pelvic health and reverse Kegels, it can be dangerous to self-medicate without proper guidance. Therefore, you should visit a physical therapist before you try to fix the problem yourself, be it incontinence or pelvic pain.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is because while exercises may be helpful, there are other techniques such as physical and massage therapy that may also be necessary. In some cases, reverse Kegels won\u2019t offer complete relief for pelvic pain. There are several therapies in addition to exercise that are used for treating pelvic floor dysfunction (<\/span><a href=\"https:\/\/www.mayoclinic.org\/medical-professionals\/physical-medicine-rehabilitation\/news\/treating-patients-with-pelvic-floor-dysfunction\/mac-20431390\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_Reverse_Kegels\"><\/span><b>Benefits of Reverse Kegels\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Reverse Kegels have several benefits for men and women. For proper functioning of the organs within the pelvic region, you need strong muscles. The most known benefit of Kegels and reverse Kegels is the impact they have on your sex life (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4462060\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Together with standard Kegels, reverse Kegels help strengthen the pelvic floor muscles. Having a strong pelvic floor helps prevent constipation, urine, and fecal incontinence. It also helps prevent the prolapse of pelvic organs, including the vagina and uterus, that is common after childbirth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, reverse Kegels help relieve pelvic tension and muscular imbalance, while improving hip stability and lower-back strength.<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a class=\"in-cell-link\" href=\"https:\/\/better-wl.onelink.me\/sS7F\/f39c705d\" target=\"_blank\" rel=\"noopener\">experience the fun side of fitness<\/a> and dieting with BetterMe!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Below are the benefits of doing reverse Kegels:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Reverse_Kegels\"><img decoding=\"async\" class=\"aligncenter wp-image-61439 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Somatic_8-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Somatic_8.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Somatic_8-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Somatic_8.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Somatic_8-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_Reverse_Kegels_For_Women\"><\/span><b>Benefits of Reverse Kegels <\/b><b>For Women<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sex\"><\/span><b>Sex<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These exercises are particularly beneficial for women with dyspareunia (painful sexual intercourse). Dyspareunia is described as recurrent or persistent pain, which occurs before, during, or after sexual intercourse (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5638059\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Relieves_Pelvic_Pain\"><\/span><b>Relieves Pelvic Pain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you experience pelvic pain, reverse Kegels may be of great help. This exercise helps relax the muscles, thereby helping to ease the pain. Be careful not to overwork your muscles &#8211; the goal is to relieve your pelvic pain, not to worsen it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should keep in mind that overexerting your muscles may cause pain and muscle soreness. Discontinue these exercises if you experience any pain and talk to your doctor about other remedies that could help with the pain.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Beneficial_when_Preparing_for_Childbirth\"><\/span><b>Beneficial when Preparing for Childbirth<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Frequently doing reverse Kegels gives you greater control of your pelvic floor muscles. This workout may be beneficial for pregnant women as it helps individuals learn how to ease tension in the pelvic floor. This can come in handy during delivery, and because you can let go during childbirth, labor is smoother\u00a0 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4462060\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Tearing may also be minimal.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_Reverse_Kegels_For_Men\"><\/span><b>Benefits of Reverse Kegels\u00a0<\/b><b>For Men<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Increase_Strength_and_Control_in_the_Penile_Muscles\"><\/span><b>Increase Strength and Control in the Penile Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Reverse Kegels for men help strengthen and increase control of the penile muscles. It may also help men who suffer from premature ejaculation and erectile dysfunction (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1324914\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">), which means better sexual function.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One small study involving 40 men with erectile dysfunction found that pelvic floor rehabilitation exercises helped treat premature ejaculation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4003840\/pdf\/10.1177_1756287214523329.pdf\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Rehabilitation exercises are a more affordable alternative to costly treatment that involves selective serotonin reuptake inhibitors.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get maximum results for improved sexual function, you can combine reverse Kegels and traditional Kegels.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Helps_Relieve_Pelvic_Pain\"><\/span><b>Helps Relieve Pelvic Pain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As reverse Kegels lengthen and relax the muscles in your pelvic floor, they help ease pelvic pain if you\u2019re experiencing any pelvic pain or cramping. For pain, avoid traditional Kegels and do reverse Kegels instead.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key is to do what you can manage and not to overstretch your muscles. Performing 3 sets of 10 a day should be enough. Only do more reps if your body can handle it.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Reverse_Kegels\"><img decoding=\"async\" class=\"aligncenter wp-image-61346 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/how-to-heal-childhood-trauma-1024x576.png\" alt=\"BetterMe Reverse Kegels\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/how-to-heal-childhood-trauma.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/how-to-heal-childhood-trauma-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/how-to-heal-childhood-trauma.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/how-to-heal-childhood-trauma-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_You_Need_to_Learn_Standard_Kegels_First\"><\/span><b>Do You Need to Learn Standard Kegels First?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You may find it helpful to learn how to do standard Kegels first. This may help you locate your pelvic floor muscles, which are activated during a reverse Kegel.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For most people, letting go of the pelvic floor muscles may feel similar to the release you feel when you urinate or have a bowel movement. This is why it\u2019s important to empty your bladder before this exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you\u2019re ready, focus on your pelvic floor as you breathe in. As you inhale and fill your body with oxygenated air, your pelvic floor muscles and diaphragm should lower.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some tips to help you locate your pelvic floor muscles:\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"For_Females\"><\/span><b>For Females<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can locate your pelvic floor muscles by imagining that you\u2019re stopping urination midstream (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/womens-health\/in-depth\/kegel-exercises\/art-20045283\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Don\u2019t squeeze your muscles while you\u2019re actually urinating, but you can do so when trying to locate these muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another method you can use is to place a clean finger inside your vagina. You can do this while standing, lying down, or sitting. Simply find a position that works for you. Once you\u2019re in position, tighten your vaginal muscles around your finger and pay attention to how these muscles feel as you squeeze them. The contractions should move onwards and upwards.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you locate the muscles, hold for approximately 5 seconds, then release for 5 seconds. With time, you can increase the hold and relax time to 10 seconds each. Make sure you\u2019re not squeezing or holding for very long as this can fatigue the muscles and make them rigid.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"For_Males\"><\/span><b>For Males<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Men can also locate these sets of muscles by imagining they\u2019re stopping urination midstream. Don\u2019t squeeze your muscles while urinating. However, you can do it when trying to locate your pelvic floor muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t tighten your abdomen, back, and glutes. Your sides should be relaxed, and you should inhale deeply and evenly throughout the routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can do Kegels while sitting, standing, or lying down with your knees bent. Squeeze and hold your pelvic floor for approximately 10 seconds. Let go for about 5 seconds between reps. You can do 3 sets of 10 reps daily.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Reverse_Kegels\"><img decoding=\"async\" class=\"aligncenter wp-image-61426 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Somatic_4-1024x576.png\" alt=\"reverse kegels\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Somatic_4.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Somatic_4-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Somatic_4.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Somatic_4-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Know_If_Youre_Doing_Reverse_Kegels_Right\"><\/span><b>How Do You Know If You&#8217;re Doing Reverse Kegels Right?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You&#8217;ll know you&#8217;re doing reverse Kegels correctly when you feel a relaxation or release of tension in your pelvic floor muscles. This could manifest as a slight downward movement of the pelvic floor or a feeling of letting go or opening up in that area.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it&#8217;s important to note that everyone&#8217;s experience may be slightly different. Some people may not feel any noticeable changes at first, while others may feel a significant difference immediately.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some additional tips to help make sure you&#8217;re doing reverse Kegels correctly:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus on relaxing rather than contracting: <\/b><span style=\"font-weight: 400;\">Unlike traditional Kegels where the focus is on contracting and tightening the pelvic floor muscles, the focus of reverse Kegels is on relaxing and releasing these muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use your breath: <\/b><span style=\"font-weight: 400;\">Your breath can be a powerful tool in helping you perform reverse Kegels correctly. As you inhale, try to visualize your pelvic floor muscles expanding and opening up. And as you exhale, imagine these muscles relaxing and letting go.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Don&#8217;t force it:<\/b><span style=\"font-weight: 400;\"> Reverse Kegels shouldn\u2019t feel forced or strained. If you find yourself straining or pushing too hard, take a break and try again later. It&#8217;s important to listen to your body and avoid overexerting yourself.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you feel any pain or discomfort, you should stop immediately.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Reverse_Kegels\" target=\"_blank\" rel=\"noopener\">Start using our app<\/a> to stay on track and hold yourself accountable!<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Be patient: <\/b><span style=\"font-weight: 400;\">It may take some time and practice to master reverse Kegels. Don&#8217;t be discouraged if you don&#8217;t notice immediate results. Keep practicing and eventually, you&#8217;ll be able to do them with ease.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Seek guidance: <\/b><span style=\"font-weight: 400;\">If you&#8217;re still unsure if you&#8217;re doing reverse Kegels correctly or are experiencing any difficulties, it&#8217;s a good idea to seek guidance from a pelvic floor physical therapist. They can assess your technique and provide personalized recommendations for your specific needs.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Reverse_Kegels\"><img decoding=\"async\" class=\"aligncenter wp-image-61808 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Bodyweight-Vs-Weights_-Which-One-Caters-To-Your-Fitness-Goals_-1024x576.png\" alt=\"reverse kegels\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Bodyweight-Vs-Weights_-Which-One-Caters-To-Your-Fitness-Goals_.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Bodyweight-Vs-Weights_-Which-One-Caters-To-Your-Fitness-Goals_-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Bodyweight-Vs-Weights_-Which-One-Caters-To-Your-Fitness-Goals_.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Bodyweight-Vs-Weights_-Which-One-Caters-To-Your-Fitness-Goals_-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Why_can_I_only_hold_a_Kegel_for_a_second\"><\/span><strong>Why can I only hold a Kegel for a second?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You may find you can only hold a Kegel for a second or two before your pelvic floor muscles start to tire out. This is completely normal, especially if you&#8217;re just starting out with Kegels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, the pelvic floor muscles are like any other muscle in the body and they need time to build strength and endurance. Just like you wouldn&#8217;t expect to lift heavy weights at the gym on your first day, don&#8217;t expect your pelvic floor muscles to be able to hold a Kegel for an extended period of time right away.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you continue practicing Kegels regularly, you&#8217;ll gradually be able to increase the length of time you can hold them. It&#8217;s important to be patient and listen to your body. Don&#8217;t push yourself too hard, but also don&#8217;t give up if you can only hold a Kegel for a short amount of time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re still having difficulty holding Kegels for longer periods of time after consistent practice, it may be helpful to consult a pelvic floor physical therapist or doctor to rule out any underlying issues.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As part of our <\/span><a href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan\/\"><b>Postpartum Workout Plan <\/b><\/a><span style=\"font-weight: 400;\">guide, we highly recommend incorporating Kegel exercises to help strengthen your pelvic floor and improve overall core stability.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_happens_if_you_do_too_many_reverse_Kegels\"><\/span><strong>What happens if you do too many reverse Kegels?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">As with any exercise, it&#8217;s important not to overdo it when it comes to reverse Kegels. Doing too many reverse Kegels can actually have the opposite effect and cause your pelvic floor muscles to become fatigued.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some signs that you may be doing too many reverse Kegels include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soreness or discomfort in your pelvic region<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Difficulty controlling urination or bowel movements<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pain during intercourse<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you experience any of these symptoms, it&#8217;s important to take a break from doing reverse Kegels and consult a healthcare professional for guidance on how to properly incorporate them into your routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In our <\/span><a href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/\"><b>Mom Pooch Workout<\/b><\/a><span style=\"font-weight: 400;\"> content, we discuss the importance of balance in pelvic floor exercises. We always recommend alternating between traditional Kegels and reverse Kegels to prevent overworking the muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, less is sometimes more when it comes to exercise. Listen to your body and don&#8217;t push yourself too hard. It&#8217;s best to start slowly and gradually increase intensity than to risk injury or discomfort by doing too much too soon.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;LINK&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/girl_transformation-ezgif.com-gif-to-mp4-converter.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:807,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:16773836},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Reverse_Kegels\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/girl_transformation-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As with traditional Kegels, reverse Kegels offer great benefits for pelvic health. Reverse Kegels help relax, stretch, and lengthen your pelvic floor muscles. They may help with urine incontinence, pelvic pain, and childbirth. Doing reverse Kegels may help women experience more intense orgasms and is helpful for women with dyspareunia.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In men, reverse Kegels may help with premature ejaculation and erectile dysfunction. It\u2019s important to keep in mind that consistency and patience are essential and you shouldn\u2019t expect results overnight. Always reach out to a doctor or qualified fitness expert if you experience any pain or discomfort.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019re probably familiar with Kegels. They are often recommended to help strengthen your pelvic floor muscles. But have you heard about reverse Kegels? As the name suggests, they are the opposite of the standard Kegels. Reverse Kegels help relax your pelvic muscles. When done in the right way, reverse Kegels have many benefits.\u00a0 Let&#8217;s take [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":62167,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[123,232],"class_list":["post-25716","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Reverse Kegels: The Muscle Relaxation Practice for Men and Women - BetterMe<\/title>\n<meta name=\"description\" content=\"Have you heard about \u2605 REVERSE KEGELS? \u27a4 They are the opposite of standard Kegels and come with many benefits. Read on to find out about this exercise.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Reverse Kegels: The Muscle Relaxation Practice for Men and Women\" \/>\n<meta property=\"og:description\" content=\"Have you heard about \u2605 REVERSE KEGELS? \u27a4 They are the opposite of standard Kegels and come with many benefits. Read on to find out about this exercise.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/reverse-kegels\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/08\/Reverse_Kegels_The_Muscle_Relaxation_Practice_For_Men_And_Women-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Danielle Wright-Terrell, MD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Danielle Wright-Terrell, MD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/reverse-kegels\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/reverse-kegels\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/b269d7feae7ac9cf101597da7a75e8d4\"},\"headline\":\"Reverse Kegels: The Muscle Relaxation Practice for Men and Women\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/reverse-kegels\/\"},\"wordCount\":2737,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/reverse-kegels\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/Reverse_Kegels_The_Muscle_Relaxation_Practice_For_Men_And_Women.png\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">You\u2019re probably familiar with Kegels. They are often recommended to help strengthen your pelvic floor muscles. But have you heard about reverse Kegels?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">As the name suggests, they are the opposite of the standard Kegels. Reverse Kegels help relax your pelvic muscles. When done in the right way, reverse Kegels have many benefits.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;LINK TO QUIZ\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-7.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:807,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:16773836},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let's take a look at how to do reverse Kegels and why they\u2019re good for you.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are Reverse Kegels?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Reverse Kegels are a simple exercise that works the muscles in the pelvic floor region. They relax, lengthen, and stretch the pelvic floor muscles. Reverse Kegels can be done by both women and men, but have different effects in either sex.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Levator ani is a broad muscle that supports the pelvic floor and provides its bulk strength. It is comprised of 3 major muscles: the pubococcygeus, puborectalis, and iliococcygeus (<\/span><a href=\\\"https:\/\/teachmeanatomy.info ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/reverse-kegels\/\",\"url\":\"https:\/\/betterme.world\/articles\/reverse-kegels\/\",\"name\":\"Reverse Kegels: The Muscle Relaxation Practice for Men and Women - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/reverse-kegels\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/reverse-kegels\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/Reverse_Kegels_The_Muscle_Relaxation_Practice_For_Men_And_Women.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Have you heard about \u2605 REVERSE KEGELS? \u27a4 They are the opposite of standard Kegels and come with many benefits. Read on to find out about this exercise.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/reverse-kegels\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/reverse-kegels\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/reverse-kegels\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/Reverse_Kegels_The_Muscle_Relaxation_Practice_For_Men_And_Women.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/Reverse_Kegels_The_Muscle_Relaxation_Practice_For_Men_And_Women.png\",\"width\":2560,\"height\":1440,\"caption\":\"Reverse_Kegels_The_Muscle_Relaxation_Practice_For_Men_And_Women\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/reverse-kegels\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Reverse Kegels: The Muscle Relaxation Practice for Men and Women\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/b269d7feae7ac9cf101597da7a75e8d4\",\"name\":\"Nderitu Munuhe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd7054821dc30e8456af884eaf0f611\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png\",\"caption\":\"Nderitu Munuhe\"},\"description\":\"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Reverse Kegels: The Muscle Relaxation Practice for Men and Women - BetterMe","description":"Have you heard about \u2605 REVERSE KEGELS? \u27a4 They are the opposite of standard Kegels and come with many benefits. Read on to find out about this exercise.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/reverse-kegels\/","og_locale":"en_US","og_type":"article","og_title":"Reverse Kegels: The Muscle Relaxation Practice for Men and Women","og_description":"Have you heard about \u2605 REVERSE KEGELS? \u27a4 They are the opposite of standard Kegels and come with many benefits. Read on to find out about this exercise.","og_url":"https:\/\/betterme.world\/articles\/reverse-kegels\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/08\/Reverse_Kegels_The_Muscle_Relaxation_Practice_For_Men_And_Women-1024x576.png","type":"image\/png"}],"author":"Nderitu Munuhe, Danielle Wright-Terrell, MD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe, Danielle Wright-Terrell, MD","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/reverse-kegels\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/reverse-kegels\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/b269d7feae7ac9cf101597da7a75e8d4"},"headline":"Reverse Kegels: The Muscle Relaxation Practice for Men and Women","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/reverse-kegels\/"},"wordCount":2737,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/reverse-kegels\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/Reverse_Kegels_The_Muscle_Relaxation_Practice_For_Men_And_Women.png","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">You\u2019re probably familiar with Kegels. They are often recommended to help strengthen your pelvic floor muscles. But have you heard about reverse Kegels?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">As the name suggests, they are the opposite of the standard Kegels. Reverse Kegels help relax your pelvic muscles. When done in the right way, reverse Kegels have many benefits.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;LINK TO QUIZ\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-7.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:807,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:16773836},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Let's take a look at how to do reverse Kegels and why they\u2019re good for you.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are Reverse Kegels?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Reverse Kegels are a simple exercise that works the muscles in the pelvic floor region. They relax, lengthen, and stretch the pelvic floor muscles. Reverse Kegels can be done by both women and men, but have different effects in either sex.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Levator ani is a broad muscle that supports the pelvic floor and provides its bulk strength. It is comprised of 3 major muscles: the pubococcygeus, puborectalis, and iliococcygeus (<\/span><a href=\"https:\/\/teachmeanatomy.info ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/reverse-kegels\/","url":"https:\/\/betterme.world\/articles\/reverse-kegels\/","name":"Reverse Kegels: The Muscle Relaxation Practice for Men and Women - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/reverse-kegels\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/reverse-kegels\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/Reverse_Kegels_The_Muscle_Relaxation_Practice_For_Men_And_Women.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Have you heard about \u2605 REVERSE KEGELS? \u27a4 They are the opposite of standard Kegels and come with many benefits. 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. 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