Reverse kegel exercises for men: a 2-week relax-first plan
A reverse kegel is a gentle let-go, not a push. Breathe in, let the area behind the scrotum soften and drop, breathe out. 8–10 breaths, once or twice a day.
Updated ·Written by the Dr. Kegel editorial team · clinical review pending
This guide is for men. Read the version for women →
Short answer
A reverse kegel is the opposite of a kegel: instead of squeezing and lifting, you gently let the pelvic floor lengthen and drop as you breathe in — the feeling of starting to pee or pass gas, without pushing. Men whose pelvic floor is tight (pain, urgency, hard flaccid, or kegels that made things worse) usually start here.
Who should start with reverse kegels
Kegels strengthen. That helps when the pelvic floor is weak — leaking after surgery, dribbling after you pee. But some men have the opposite problem: the muscles are already switched on all day. Squeezing them harder can add to the problem.
Signs your pelvic floor may be tight rather than weak:
- aching in the perineum, testicles, tip of the penis or tailbone, worse after sitting
- a weak or slow stream, or needing to wait before you can start
- pain during or after ejaculation
- kegels made your symptoms worse
How to do a reverse kegel
- Lie on your back with knees bent, or sit on a soft chair leaning slightly forward.
- Put one hand on your belly. Let it be soft.
- Breathe in slowly through your nose for 4–5 seconds. Let the belly and the lower ribs widen.
- As you breathe in, let the area between your sit bones soften and drop — like the first second of starting to pee. Don’t push.
- Breathe out slowly for 5–6 seconds and let everything settle back on its own.
- Repeat 8–10 breaths, once or twice a day.
Reverse kegel vs kegel
| Kegel | Reverse kegel | |
|---|---|---|
| Movement | Squeeze and lift | Soften and drop |
| Breathing | Usually on the out-breath | On the in-breath |
| Helps with | Leaking, dribbling after peeing, control | Tightness, pain, trouble starting to pee |
| Common mistake | Squeezing glutes or belly | Pushing down hard |
A simple 2-week start
- Week 1: 10 reverse-kegel breaths lying down, twice a day.
- Week 2: add a seated set after long sitting, and one set before bed.
Use the reverse kegel timer to pace your breathing. If your symptoms settle, you can add gentle kegels later — always finishing each squeeze with a full release.
Frequently asked questions
Are reverse kegels the same as pushing?
No. Pushing (bearing down) uses your belly muscles and raises pressure. A reverse kegel is a gentle release: the belly softens, you breathe in slowly, and the pelvic floor drops a little on its own. If you feel strain, you’re pushing.
Can I do kegels and reverse kegels together?
Yes — a healthy pelvic floor needs to both contract and fully relax. Most programs pair every squeeze with a full release. If your symptoms point to a tight pelvic floor, relax first for a few weeks before adding strength work.
How long until reverse kegels help?
People often notice easier relaxation within a couple of weeks of daily practice, but results vary. If pain doesn’t improve after 4–6 weeks, see a pelvic floor physical therapist.
Sources
- Chronic prostatitis/chronic pelvic pain syndrome — NIDDK
- Pelvic floor dysfunction — Cleveland Clinic
This page is general education about exercise, not a diagnosis or treatment plan. Talk to a clinician about symptoms that are new, severe or getting worse.