Confusion with Reverse Kegels

**bigmoe5067** · 04-25-2012

my reverse kegel training now is always in motion. everywhere i walk.

as for abs. they seem to initiate. i drive pressure downwards that starts my push, and then the bc takes over. its how i urinate too so its such a hard habit to break. but its only for like 5 seconds so its something i dont really mind

**manman** · 04-25-2012

So I think I'm doing reverse kegels wrong...

I've only been doing them for about a week. Right now, I don't kegel at all because my muscles down there are always pretty tense. I'm trying to loosen them up and have read a lot about them. I try to push out as though I'm trying to urinate more quickly—in doing so, I my abdominals become really tense as does my pelvis. Is this bad? It almost hurts to do them. I've read the above several times and just don't think I'm understanding the relaxing of the muscles, I'm not sure I can really feel which is which.

Maybe I'm not doing very much wrong, but I feel as though my PE has gotten a little worse. I'm skeptical about continuing these exercises as making my PE any worse than it is would be the last thing I want. Can somebody please explain to me, if I'm doing anything incorrectly or just how to really locate the specific muscles. Thanks!

**imac** · 04-25-2012

Originally Posted by manman

So I think I'm doing reverse kegels wrong...

I've only been doing them for about a week. Right now, I don't kegel at all because my muscles down there are always pretty tense. I'm trying to loosen them up and have read a lot about them. I try to push out as though I'm trying to urinate more quickly—in doing so, I my abdominals become really tense as does my pelvis. Is this bad? It almost hurts to do them. I've read the above several times and just don't think I'm understanding the relaxing of the muscles, I'm not sure I can really feel which is which.

Maybe I'm not doing very much wrong, but I feel as though my PE has gotten a little worse. I'm skeptical about continuing these exercises as making my PE any worse than it is would be the last thing I want. Can somebody please explain to me, if I'm doing anything incorrectly or just how to really locate the specific muscles. Thanks!

First of it shouldn't hurt to do them.

1. Lay down and relax.
2. Visualise in your mind the muscle at the base of your penis
3. Now imagine pushing that muscle out. It can help to visualise it expanding like a balloon.
4. hold that for as long as you can even if only 1 or 2 seconds but not longer than 10 till you've mastered it.
5. If you feel around the base of your penis and perineum it should be nice and loose.
6. repeat for about 10 min if you can.

**bigmoe5067** · 04-25-2012

7. push lightly.... this isnt a strengthening exercise.

i would say your #1 is most important. it took me over a week before i could do a reverse kegel in any other position other than lying down flat, and standing straight up.

**manman** · 04-25-2012

Gotcha, thanks a lot! I'll try this later.

**FireBoss** · 04-26-2012

I`m a bit curious.. When I`m doing rk`s, its always in front of the toilet, because I`m sure that I`m gonna press some pee out. Even several minutes in my workout. But you say that you are doing them when you are getting ready for work, and while performing your daily routines. That must mean that I`m not doing the right.. Right?
How are you Rk`ing without pissing your pants?!

**bigmoe5067** · 04-26-2012

Originally Posted by FireBoss

I`m a bit curious.. When I`m doing rk`s, its always in front of the toilet, because I`m sure that I`m gonna press some pee out. Even several minutes in my workout. But you say that you are doing them when you are getting ready for work, and while performing your daily routines. That must mean that I`m not doing the right.. Right?
How are you Rk`ing without pissing your pants?!

keep practicing. at first i had that urge to pee. you may be pushing too hard. also focus on the relaxing of the muscles more than the sensation of pushing. the push initiates your bladder emptying but it isnt the whole thing. rk's should not make you pee, but they might make you feel like you have to at first.

**Pegasus** · 04-26-2012

Originally Posted by bigmoe5067

pegasus would you then focus on not isolating your BC, and doing an entire RK to the entire pelvic floor? or would you rather people also exercise their pc muscles with the same diligence in which they train their BC muscles in isolation.

Few guys can isolate front reverse kegel without training for some time. The starting point is training reverse kegels as a group. Later depending on existing front /back balance both should be trained. If there is a weakness that should be trained out . So for instance if back reverse kegel is weak relative to front it should get more work. Doing isolated work without some understanding of balance can cause issues.
Mind you few guys are capable of doing it ,so perhaps I am worrying about not much.

**IfTheresAWillTheresAWay** · 04-27-2012

hold up when i successfully did a rk i held it for like 10min and then even further stretched it using my diaphram... i felt no pain only relaxing but in that post you said not more for 10 seconds? im not gettin this why is reverse kegels so damn hard

**IfTheresAWillTheresAWay** · 04-27-2012

is there any other way to help the letting go feeling... i can relax but i cant let go.... i have once so i know what it feels like.. i have come to the conclusion that when i try to let go my muscles twitch... this would be because they are not use to letting go so the twitching is it holding it and trying to let go at the same time.... i think the pushing out would be after this feeling so it terms i would be trying to jump ahead which wouldn't do anything? right?