Are reverse kegels the same as pushing?

No. A reverse kegel is a gentle release, not a strain. If you feel pressure, bulging or you're holding your breath to push, ease off. The movement should feel like a soft drop, guided by your breath.

Can I do reverse kegels and regular kegels together?

Yes. Many routines pair them, because a muscle that can both squeeze and fully relax works best. A common pattern is a set of kegels followed by a few slow reverse kegels to finish.

Who should do reverse kegels?

People whose pelvic floor tends to stay tense often benefit most: for example if you have trouble starting to pee, feel tight or sore down there, or find that regular kegels make things worse. A pelvic floor physiotherapist can tell you if this applies to you.

How long should I hold a reverse kegel?

Start with 3 to 5 seconds, matched to a slow breath in, then let the muscles return to neutral as you breathe out. Do 5 to 10 reps.

Do reverse kegels help men too?

Yes. The pelvic floor works the same way in everyone, and men with a tight pelvic floor often use reverse kegels as part of their routine.

Reverse kegels: what they are and how to do them

Most advice about the pelvic floor is about making it stronger. But a muscle that can only tighten isn’t a healthy muscle. It also needs to relax fully and lengthen. Reverse kegels train that second half.

What a reverse kegel is

In a regular kegel, you squeeze and lift your pelvic floor upward and inward. In a reverse kegel, you do the opposite: you let the pelvic floor gently relax, lower and widen.

It’s the feeling at the very start of peeing, or the moment you allow yourself to pass gas. Not a push, just a release.

Why it matters

Your pelvic floor has to switch between two jobs all day. It tightens to keep you continent and to support your organs, and it relaxes so you can pee, empty your bowels and, for many people, enjoy sex without discomfort.

Some people’s muscles get stuck at the tight end. Stress, long hours sitting, habits like always holding in your stomach, or doing lots of kegels without resting can all add to it. Signs that your pelvic floor may be too tense include:

trouble starting to pee, or a weak or stop-start stream
feeling that you haven’t fully emptied
tightness, aching or pain in the pelvis
pain during sex

If that sounds familiar, more kegels may not be the answer. Learning to let go might be.

How to do a reverse kegel

1. Get comfortable. Lie on your back with knees bent, or sit in a relaxed position. Some people find a deep squat or child’s pose helps them feel the release.

2. Breathe into your belly. Put one hand on your lower belly. Take a slow breath in through your nose and let your belly rise and your ribs widen.

3. Let the pelvic floor drop. As you breathe in, imagine the area between your sit bones softening and moving down a little, like a flower opening. Keep it gentle. You should not be straining.

4. Return to neutral. As you breathe out, let the muscles come back to rest. Don’t squeeze up into a kegel, just return.

5. Repeat. Do 5 to 10 slow breaths. Each one is a rep.

How it should feel

A good reverse kegel feels soft and slow, timed to your breath. You might notice a slight bulge or widening at the perineum (the skin between the genitals and the back passage). You should not feel pressure, pain, or the urge to push hard.

If you feel yourself bearing down like you’re straining on the toilet, stop, breathe normally for a moment and try again with less effort.

Pairing them with regular kegels

A pelvic floor in good shape can do both. Many routines finish a set of kegels with a few reverse kegels, so the muscles end relaxed instead of tired and tight.

A simple pattern:

8 to 10 slow kegels (squeeze and hold, then relax)
5 slow reverse kegels with belly breathing to finish

If your muscles tend to be tight, a physiotherapist may suggest doing mostly reverse kegels for a while before adding strength work.

Clasp includes a guided reverse kegel session next to its daily plan, with a slow, gentle vibration for each breath and release, so you can follow it with your eyes closed. For the basics of finding the right muscles first, see how to find your pelvic floor muscles.

When to see a professional

If you have pelvic pain, pain during sex, ongoing trouble emptying your bladder or bowel, or symptoms that get worse, see your doctor or a pelvic floor physiotherapist. They can examine what your muscles are doing and set the right balance of strengthening and relaxing for you. This guide is general information, not medical advice.