The Secret Exercise for Sensation: How to Do Reverse Kegels (Steps)

When most people hear about pelvic floor exercises, they think of Kegels — the tightening movement. But there's another side to pelvic health that often gets overlooked: reverse Kegels, also known as pelvic floor drops.

If you're interested in improving sensation, reducing tension, or enhancing sexual function, learning how to relax the pelvic floor may be just as important as strengthening it. In fact, many experts now recommend pelvic floor drops for arousal because they increase blood flow, reduce muscle tightness, and support better erections and orgasm control.

Let's break down what reverse Kegels are, why they matter, and exactly how to do them.

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What Are Reverse Kegels?

A reverse Kegel is a gentle, controlled relaxation of the pelvic floor muscles.

While a regular Kegel involves tightening the muscles you would use to stop urine flow, a reverse Kegel involves intentionally lengthening and releasing those muscles.

Think of it this way:

• Kegel = squeeze and lift
• Reverse Kegel = relax and drop

This movement allows the pelvic floor to expand instead of contract.

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Why Pelvic Floor Drops Matter for Arousal

Healthy sexual function depends on a balance between muscle strength and muscle relaxation.

Overly tight pelvic floor muscles can:

• Restrict blood flow to the penis
• Make erections less firm
• Contribute to performance anxiety
• Increase risk of premature ejaculation
• Cause pelvic discomfort

That's where pelvic floor drops for arousal become important. When the pelvic floor relaxes properly:

• Blood can flow more freely into erectile tissue
• Sensation may increase
• Erections may feel fuller
• Orgasm control can improve
• Sexual pleasure may become more intense

Research in urology and sexual medicine shows that pelvic floor relaxation is just as essential as strength. Many men with erectile issues or pelvic pain actually have overactive or tense pelvic floor muscles, not weak ones.

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Signs You Might Need Reverse Kegels

You may benefit from pelvic floor drops if you notice:

• Difficulty maintaining erections
• Pain during or after ejaculation
• A feeling of tightness in the perineum (area between the scrotum and anus)
• Premature ejaculation
• Trouble starting urination
• Pelvic pressure or discomfort

If you're experiencing any of these symptoms and want to better understand what might be causing them, you can check your symptoms with a free AI-powered tool that provides personalized insights in just minutes to help guide your next steps.

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How to Find Your Pelvic Floor Muscles

Before doing reverse Kegels, you need to identify the correct muscles.

The pelvic floor muscles are the ones you would use to:

• Stop passing gas
• Stop urine midstream (do not make a habit of this — just use it once to identify the muscle)

These muscles form a sling at the base of your pelvis.

Now, instead of tightening them, we're going to learn how to gently release them.

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How to Do Reverse Kegels (Step-by-Step)

Follow these steps carefully. The key is gentle control, not force.

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Step 1: Get into a Comfortable Position

Start in one of these positions:

• Lying on your back with knees bent
• Sitting upright with feet flat on the floor
• Standing in a relaxed posture

Beginners often find lying down easiest.

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Step 2: Focus on Breathing

Breathing is essential for pelvic floor drops.

• Place one hand on your belly.
• Take a slow breath in through your nose.
• Let your belly expand naturally.
• Avoid lifting your chest too much.

When you inhale deeply, your diaphragm moves downward. This naturally encourages the pelvic floor to relax.

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Step 3: Gently "Drop" the Pelvic Floor

As you inhale:

• Imagine gently pushing air down into your pelvis.
• Visualize the area between your anus and genitals softening.
• Think about "releasing" instead of pushing hard.

It may feel like:

• The sensation of starting to urinate
• Gently expanding the area between your sit bones
• A mild downward pressure

Important:
Do not strain. This is not a forceful push. Overdoing it can increase tension.

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Step 4: Hold the Relaxation Briefly

At the peak of your inhale:

• Maintain the relaxed state for 2–3 seconds.
• Keep breathing naturally.
• Avoid clenching your abdomen or glutes.

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Step 5: Return to Neutral

As you exhale:

• Let everything return to its resting position.
• Do not tighten or squeeze.

You are simply allowing the muscles to rebound naturally.

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Step 6: Repeat

Start with:

• 8–10 repetitions
• 1–2 times per day

Over time, you can increase to:

• 10–15 repetitions
• 2–3 sessions daily

Consistency matters more than intensity.

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Common Mistakes to Avoid

Reverse Kegels are subtle. Many people accidentally turn them into something else.

Avoid:

• ❌ Bearing down forcefully
• ❌ Holding your breath
• ❌ Tightening your abs or glutes
• ❌ Pushing as if straining during a bowel movement
• ❌ Doing them while urinating regularly

If you feel pressure, pain, or strain, you're pushing too hard.

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How Long Before You Notice Results?

Most people begin noticing subtle changes within:

• 2–4 weeks of consistent practice

Improvements may include:

• Better erection quality
• Increased awareness of pelvic tension
• Greater orgasm control
• Stronger sensations during arousal

For men with chronic pelvic tightness, it may take longer — sometimes 6–8 weeks.

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Combining Reverse Kegels with Regular Kegels

The pelvic floor works best when it can both contract and relax.

An ideal routine might include:

• 5–10 regular Kegels (strength)
• 5–10 reverse Kegels (relaxation)

This balanced approach supports healthy muscle tone.

However, if you suspect your pelvic floor is overly tight, focus more heavily on pelvic floor drops for arousal before adding strengthening work.

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When to Speak to a Doctor

Reverse Kegels are generally safe. However, you should speak to a doctor if you experience:

• Persistent erectile dysfunction
• Pelvic pain that doesn't improve
• Blood in urine or semen
• Severe pain during ejaculation
• Sudden changes in sexual function

Erectile issues can sometimes signal underlying conditions such as:

• Cardiovascular disease
• Diabetes
• Hormonal imbalance
• Nerve damage

Do not ignore ongoing symptoms. Early evaluation can prevent more serious complications.

If you are experiencing concerning symptoms, speak to a healthcare professional promptly.

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The Bigger Picture: Relaxation Improves Sensation

Sexual performance is not just about strength — it's about coordination and relaxation.

When the pelvic floor is too tight:

• Blood flow is restricted
• Nerves may be compressed
• Sensation can become dull
• Erections may feel incomplete

When the pelvic floor can drop and expand properly:

• Blood flows more freely
• Erections may feel fuller
• Orgasm intensity may increase
• Arousal becomes more natural

That's why many sexual health specialists now emphasize pelvic floor drops for arousal as part of a comprehensive sexual wellness routine.

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Final Thoughts

Reverse Kegels are simple but powerful. They teach your body something many people forget how to do: relax.

By practicing pelvic floor drops consistently, you may:

• Improve erection quality
• Increase sensation
• Reduce performance anxiety
• Support long-term pelvic health

The key is patience and proper technique.

If symptoms persist or worsen, do not self-diagnose. Speak to a qualified healthcare provider about any concerns that could be serious or life threatening.

Your pelvic floor is part of your overall health. Treat it with the same attention and care you would give your heart, your muscles, or your mental well-being.