Kegels vs. Reverse Kegels: Differences Explained


Men and women can feel the benefits of doing both Kegels and Reverse Kegels, but what’s the difference? Those who practice both know how the exercises can increase the strength and flexibility of the pelvic muscles that control the penis and vagina.

In a how-to guide for reverse kegels below, you can explore what Reverse Kegels are, how they can help you find personal benefits, and learn how to enhance your Kegel routine with pubic stretching.

What are Reverse Kegels?

Kegels are about tightening and contracting your pelvic floor. They help strengthen power and control over your sex organs and rectum. Reverse Kegels are a stretch that relaxes muscles, relieving pain and tension while increasing flexibility.

That means that Kegel contractions are the opposite of a (reverse Kegel) stretch. During the stretch, you release and relax the muscles of your pelvic floor which can help both men and women reduce pain and increase sexual enjoyment.

They are an exercise prescribed by physicians in moderate to severe cases of constipation, limited bladder control, relative hip instability, and even lower back pain. You may not know that pain during sex can be relieved by the Reverse Kegel as well.

What are the benefits of Reverse Kegels?

Kegels, the standard kind, are well-known for improving control and power over your sexual organs. The exercise of your penis and vagina through contraction of key muscles allows you to experience a stronger and tighter orgasm.

On the other hand, the ability to relax your pelvic muscles through a reverse kegel may make sex more comfortable for those who experience pain during intercourse and orgasm. The exercise teaches you to release your muscles and let go.

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For men, in particular, reverse Kegels could improve the stamina and control over the penis, reducing erectile dysfunction and premature ejaculation. Overall, reverse Kegels improve sexual experience through superior muscle control.

Perhaps the best benefit from Reverse Kegels is their ability to improve sex, add control, and increase flexibility without a major strain on your schedule. Learn below how this exercise works and how it can become part of your daily routine.

How to do Reverse Kegels

Reverse Kegels are a basic and essential exercise which varies slightly for men and women. While it may be easier to practice Kegels first, you can try this more advanced exercise anywhere by following the sex-specific instructions below.


Women can do this exercise in any position by taking a relaxing inhale and focusing on the muscles of their pelvic floor. To begin, use a mirror to see how the space between your pubic bone and tailbone expands with your breath and the release of your anus.

As you get more comfortable relaxing these muscle groups, try holding your Reverse Kegel for a count of 5, then 7, then 10. As you practice and master this stretch, you will find yourself elongating your pubic muscles on command with greater control.


Men can try this stretch discreetly at any time and in any position. Take a seat, lie down, or stand still, and remove pressure from your prostate by contracting the muscles you use to start urinating.

As you increase the space between your pubic bone and tailbone, you will see your penis and testicles move as you release the muscles of your anus in relaxation. Next, try holding this elongation for a count of 5 to increase mastery over your muscles.

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The difference between Kegels and Reverse Kegels is that the first is a contraction of muscles, and the second is a stretch. Practicing both is a good way to add strength as well as flexibility to your control over your anus and penis or vagina.

Simply take a seat, lie down, or rest on your back, and take long relaxing breaths while concentrating on releasing your anus, relieving tension, and reducing pressure. You can see your pelvic muscles increase in size and relax your anus.

With regular practice, men and women will find that Reverse Kegels helps them elongate their pubic muscles so that they can increase enjoyment and stamina. With deep breaths and strong focus, you too can find enjoyment through the Reverse Kegel.

Cara Lucas

InnoVision Health Media reports on health content that is supported by our editorial advisory board and content published in our group of peer reviewed medical journals.

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