Reverse Kegels: The Counterpart Exercise for Ejaculation Control
Reverse kegels teach your pelvic floor to relax on demand — the missing half of Kegel training. Learn how to do them and why relaxation raises the ejaculatory threshold.
Written by the Hold The Beat education team · Last reviewed August 18, 2026
A reverse kegel is the deliberate relaxation and downward release of the pelvic floor, the opposite movement of a kegel. While kegels build the ability to squeeze, reverse kegels build the ability to let go — and for premature ejaculation, relaxation is often the more important skill, because a tense pelvic floor lowers the threshold at which ejaculation triggers.
Why relaxation matters
Many men with premature ejaculation unconsciously keep their pelvic floor chronically contracted. This background tension means less room for arousal to build before the ejaculatory reflex fires. Reverse kegels train the muscle to release, which:
- Raises the point of no return threshold.
- Makes start-stop pauses work faster (arousal drops quicker when the pelvic floor relaxes).
- Prevents the tightness that Kegel-only programs can create.
How to do a reverse kegel
- Start from a kegel: squeeze the pelvic floor, then release fully.
- After releasing, push the pelvic floor gently downward and outward, as if starting to pass gas or urine (but without actually doing so).
- Hold the relaxed, slightly open feeling for 5 to 10 seconds while breathing slowly.
- Return to neutral and repeat.
You should feel a lengthening sensation in the perineum. Avoid straining your abdomen — the movement should stay small and controlled.
Kegel vs. reverse kegel
| Aspect | Kegel | Reverse kegel |
|---|---|---|
| Movement | Squeeze and lift upward | Relax and push outward |
| Purpose | Voluntary contraction to inhibit the reflex | Release tension to raise the threshold |
| Use at the PONR | Firm squeeze as a brake | Let go and breathe as arousal peaks |
| Risk | Overtension if overdone | Minimal; pairs with breathing |
When to practice reverse kegels
- After every kegel set: finish with 5 relaxed reverse kegels to balance the squeeze.
- During start-stop sessions: when you stop near the PONR, do a reverse kegel instead of clenching — this is the skill that makes pauses effective.
- In daily life: any time you notice pelvic tension, a few slow reverse kegels with breathing release it.
Common mistakes
- Confusing reverse kegels with bearing down: straining the abdomen creates pressure and tightens the pelvic floor reflexively. Keep the effort light.
- Skipping kegels entirely: reverse kegels alone do not build the strong voluntary contraction you also need. Balance both.
- Holding the release: a reverse kegel is a release, not a sustained hold; combine it with a slow exhale and return to neutral.
Building the full picture
Ejaculation control comes from pairing the squeeze with the release. A balanced protocol looks like: kegel training for strength, reverse kegels for relaxation, start-stop for the reflex, and arousal control for the mental side. Track progress with your IELT.
Sources
- Urology Care Foundation — Kegel Exercises
- International Society for Sexual Medicine — behavioral therapy for premature ejaculation
Last reviewed: 2026-08-14 · Written by the Hold The Beat education team. This article is educational and not a substitute for professional medical advice.