Reverse Kegels Explained: Step by Step Guide

Let’s be honest…there aren’t many exercises that sound stranger than reverse kegels. Reverse kegels are considered more difficult than traditional kegels. For that reason, many women avoid learning about them completely! The truth is, despite the initial challenges, reverse kegels can improve your health and change your sex life for the better!

In this article, we are going to give you tips and tricks to help you master the reverse kegel! In fact, by the end of the article, you’ll be wondering why you haven’t tried reverse kegels before!

What is a Reverse Kegel?

A reverse kegel is an extending exercise that teaches you how to relax the PC and pelvic floor muscles. Both men and women can perform the exercise, although they will yield different benefits. 

Unsure of what your PC muscle is? Here at Gynie we prefer to call kegel exercises strengthening of the PC (pubococcygeus) muscle. The PC muscle is a hammock-like muscle that is found in both women and men. It stretches from the pubic bone to the tailbone. The PC muscle provides a support system for all of the pelvic organs. It also controls urine flow and impacts orgasm intensity.

Many people use the term ‘PC muscle’ interchangeably with ‘pelvic floor muscles’. In actuality, the PC muscle is a separate, unique muscle. When it has been trained correctly, it will leave you feeling strong and empowered. 

Once you have learned to isolate and strengthen your PC muscle, figuring out how to control that strength and relax that muscle can be difficult. Many of us carry tension in our bodies without even realizing it. For example, take stock of your facial muscles right now. Are they relaxed or tensed? How about your shoulders?

As you can see, relaxation sometimes takes work. Even so, traditional kegels can make it easier to perform reverse kegels. The stronger your muscles, the more control you’ll have when it comes time to relax. (Psstt…try performing some basic exercises with your Gynie Trainer, before you dive into reverse kegels!)

Reverse Kegels Vs. Kegels: Differences Explained

As you may have guessed, reverse kegels are the opposite of a standard kegel. In normal kegels, the pelvic floor muscles are contracted. In reverse kegels, the muscles are elongated and relaxed. When you’re building muscle strength, you’ll need to incorporate both of those movements in order to get the best results.

The Benefits of Reverse Kegels

As mentioned above, both men and women can do reverse kegels. Depending on your gender, you’ll soon see different benefits. Let’s talk about male benefits first!

In men, reverse kegels can help build strength and stamina in the muscles that support the penis.  This offers increased control when it’s erect and during ejaculation. Reverse kegels can help alleviate common problems like erectile dysfunction (ED) and premature ejaculation.

In women,  reverse kegels can teach you to relax the PC muscle. This muscle relaxation is critical when you’re preparing to give birth. (Of course, even if you’re not expecting a baby any time soon, reverse kegels can also increase your control over your pelvic floor!)

In addition to gender-specific benefits, some benefits impact both men and women. Reverse kegels build the strength that you need to ease muscular imbalance and eliminate problems with constipation. They also increase sexual desire and lead to more intense orgasms!

Lastly, reverse kegels can improve sexual experiences for people with dyspareunia. Dyspareunia is a medical term for painful intercourse. Studies have shown that as many as 1 in 10 people may suffer from dyspareunia. For those with the condition, reverse kegels can help train the pelvic muscles to relax on command. This may offer some relief from dyspareunia symptoms.


Although many people will experience painful sex during their lifetime, dyspareunia is unique because it is a persistent condition. Dyspareunia pain can range from a temporary burning sensation to hours of uncomfortable throbbing. The pain can happen before, during, or even after you have sex. If you’re unsure whether you may have dyspareunia, we always recommend talking to a doctor about your symptoms.

Given all of the benefits we’ve listed above, it’s easy to see why strengthing the PC muscle is so important. Of course, good things are rarely easy! You may find reverse kegels difficult when you begin the exercises, but it’s crucial to be patient and stay consistent with your training. Consistent training is where the muscles begin to grow and strengthen!

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How to Perform Reverse Kegels

The first and most difficult step in performing reverse kegels is to identify the right muscles. For some people, relaxing the pelvic floor feels similar to the sensation when you urinate or even poop. For this reason, you should consider emptying your bladder and bowels before you start training. This helps you to avoid any unwanted accidents! (If you’ve been using your Gynie Trainer for regular kegels, you’ll already have a leg up on this step.)

Remember, during training, it’s good to put in the effort, but don’t push try too hard and exhaust your muscles – especially when you first get started. Make sure to breathe properly. Holding your breath is never recommended for any kind of strength training. 


If you are feeling any discomfort or distress – stop! This is typically a sign that the exercise isn’t being done appropriately. Don’t hesitate to ask for help. You’re learning something new, so it’s nothing to be ashamed about! Talk with your doctor or a qualified health specialist about helping you perform the exercises properly.

When you begin a new exercise regimen, it can be useful to watch yourself in the mirror to correct your form. Women can try grabbing a mirror for this part of the process. (Sorry, fellas!)

Step One

Begin by performing a regular kegel. As your squeeze, focus on the feeling of release. This is the motion is similar to the one you’ll want to create with a reverse kegel. Try to relax your pelvic floor muscles while keeping your breathing stable.

Remember, the motion of releasing isn’t a reverse Kegel. A reverse kegel is the point that at which the muscle is completely stretched. It is the maximum that you can possibly release

Step Two

As you breathe in, slowly release your PC muscle. The muscle should feel elongated. Keep your spine still and your mind clear. Be patient during the process. Remember, your pelvic floor isn’t used to this movement, so it may take time to do a full reverse kegel. We recommend training laying down so you can focus on the mind-muscle connection.

At Gynie, we talk a lot about the mind-muscle connection. We believe it’s important to be mindful with your training. If you want to learn more ways on how to improve your mind-muscle connection during your kegel training – you can learn more here.

Step Three

Once you’ve performed a complete reverse kegel, it’s time to begin all over again! Kegel training, like all exercise, requires dedication and practice. For your first time, try doing 3 reps of 3 reverse kegels.

Getting Results from Reverse Kegels

We’ll be honest: it can take weeks or even months before you start noticing results from your reverse kegels. It’s important not to give up or grow discouraged. Many women find it helpful to master regular kegels before starting reverse kegel training.

Standard kegels help you build strength. Reverse kegels help control that strength once you have it. If you’re looking for fast results or if you find it difficult to continue training without noticeable improvement, consider trying Gynie.

Gynie is a kegel exercise device that incorporates resistance and range of motion. This helps you gain strength without requiring too much of your time. Women who use Gynie find that the fast results they see encourage them to continue training.

If you’ve tried normal kegel exercises before, you’ll find that Gynie is a completely different experience. The product is totally unique because it was designed from a strength training perspective. It targets your PC muscle like you would target other muscles using isolation machines. Using eccentric and concentric movement, you’ll be able to build core strength.

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Combining standard and reverse kegels can make you feel unstoppable! With continued practice, you’ll quickly build a stronger mind-muscle connection. In time, you can develop total control over PC muscle and begin your journey to achieving true total body fitness – starting from within.

DISCLAIMER: At Gynie, we’re passionate about pelvic health and fitness.  We do our best to provide accurate and factual information. Please remember that our advice should not take the place of a licensed medical professional.