Kegel Exercises vs. Reverse Kegels: Differences Explained

Kegel Exercises vs. Reverse Kegels: Differences Explained

Kegel exercises are gaining attention in the health and wellness community for many reasons. Read on to learn the difference between traditional and reverse Kegels.

These simple exercises can mean a world of difference for unlocking core strength and even curing some women’s health ailments.

But are reverse Kegels equally effective as their traditional counterpart?

What Are Kegel Exercises?

All men and women have “kegel” or pelvic floor muscles.

When doing Kegel exercises, the pubococcygeus muscle (one of the pelvic floor muscles) is strengthened. This can be achieved easily by tensing and releasing the PC muscle repeatedly over time.

You can easily find how-to guides for normal and reverse Kegels online. Just try a quick search.

In order to easily locate the PC muscle, stop urine mid-flow. The muscle used for this action is the PC muscle. To do Kegel exercises, simply contract that muscle for a few seconds and then release it.

Repeat this several times, and you are exercising your pelvic floor or Kegels!

Once you have done basic Kegels for a period of time, it may be beneficial to include some weights to bring your strengthening routine to the next level.

Kegel balls and weights of various shapes and sizes can unlock core strength in a whole new way.

What Are Reverse Kegels?

Kegel exercises work by contracting and holding the kegel muscles. Reverse Kegels work in the exact opposite way – by relaxing the PC muscle.

Reverse Kegels are a bit advanced and are recommended for individuals who already have experience with traditional Kegel exercises, but are seeking different results.

It is easier to practice relaxing your muscles if you have already practiced contracting them.

To do a reverse kegel, locate the PC muscle as you would complete traditional Kegels. Begin by doing a traditional kegel. Now, with the muscle tensed, slowly release the tension. Continue to release as much as possible, continuing to breathe.

Achieving a full reverse Kegel means that the PC muscle is as relaxed (and therefore elongated) as it can possibly become. This requires time and practice.

And just to be clear, the releasing motion after a traditional kegel isn’t the same as a reverse kegel – it is simply a way to demonstrate the sensation of one.

The true reverse kegel is completed when the muscle is as relaxed and elongated as possible.

What Are The Benefits Of Kegels And Reverse Kegels?

The benefits of traditional Kegel exercises are equivalent for males and females.

Typically, doctors recommend Kegel exercises to men and women who experience urinary or fecal incontinence.

These exercises can help reduce the need for incontinence products such as pads or Men’s Liberty catheters for those with chronic symptoms.

They can also be completed by any man or woman simply seeking to improve overall strength and fitness.

Benefits For Men

Reverse Kegels are different in that they primarily benefit men and women differently, though there are some shared benefits as well.

Studies say that the benefits for men include increased control during ejaculation, as well as alleviation for some ailments such as erectile dysfunction, and could prevent premature ejaculation.

Benefits For Women

Reverse Kegels are especially useful for women who are pregnant, as relaxing the kegel muscles is a crucial step in preparation for giving birth.

They are also beneficial for any woman seeking increased control of the pelvic floor muscles.

Another benefit of reverse Kegels for women is relief from painful intercourse symptoms. For women who experience pain during intercourse, learning to release and relax the pelvic floor muscles may relieve these symptoms over time.

Reverse Kegels can be beneficial for both men and women who experience chronic constipation. Over time, traditional and reverse Kegels may also lead to increased libido and more pleasurable intercourse.


The major difference in the benefits of traditional vs. reverse Kegels is the intended outcome of the exercise.

If you are seeking increased pelvic floor strength, perhaps in response to incontinence, traditional Kegels are more beneficial.

If you are seeking increased control of the pelvic floor, perhaps in response to constipation or painful intercourse, reverse Kegels are recommended.

Traditional and reverse kegel exercises are a natural way to relieve pain and increase bodily function without the use of medication or traditional medical intervention.

Kegel exercises are also a simple and effective way to improve sexual function.

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