Key Takeaways
Reverse Kegels help you relax the pelvic floor, which improves ejaculatory control.
Pelvic floor dysfunction is linked to premature ejaculation, and targeted exercises can help.
Both Kegel and reverse Kegel exercises should be part of your sexual wellness routine.
Breathing, edging, and mindfulness work alongside pelvic floor muscle training for better results.
Popstar Delay Spray can boost confidence and enhance performance.
Let’s get real for a second: no one wants their bedroom performance compared to a microwave dinner—done in 90 seconds or less. Premature ejaculation (PE) affects a jaw-dropping number of men (we’re talking 1 in 2 here), and if you’re dealing with it, you’re not alone... and definitely not doomed. The good news? There are natural, drug-free ways to take back control—and it all starts in your pants. No, not with a magic pill—but with your pelvic floor.
Enter: reverse Kegel exercises. The lesser-known sibling of traditional Kegels, these moves are like yoga for your manhood. Think pelvic floor relaxation over pelvic floor powerlifting. Let’s break it all down and help you build the stamina you (and your partner) deserve.
Wait, What Even Is Premature Ejaculation?
Premature ejaculation isn’t just finishing fast once or twice—it’s a consistent issue that causes stress and frustration. Clinically, it’s defined as ejaculating within one minute for most of your sexual experiences (lifetime PE), or not being able to last longer than about three minutes after years of more “normal” timing (secondary PE).
According to The Journal of Sexual Medicine, the average guy lasts 5.5 minutes. Younger dudes (18–30) clock in around 6.5 minutes, and guys over 50 average closer to 4.5. Only 1 in 4 men last longer than 10 minutes. So if you’ve ever felt like you’re finishing “too fast,” you’re in solid company.
But here’s the kicker—lasting longer isn’t just about willpower or distraction techniques (because thinking about baseball isn’t exactly sexy). It often comes down to one muscular group: your pelvic floor.
Meet the Unsung Heroes: Your Pelvic Floor Muscles
Your pelvic floor muscles are the behind-the-scenes crew for your downstairs operation. These include the pubococcygeus, iliococcygeus, and puborectalis (try saying those three times fast). Together, they help you stay continent, get it up, and—drumroll—control when the party ends.
When these muscles are weak or overly tense, things can go sideways fast. That’s where pelvic floor physical therapy comes in. It targets muscle strength and flexibility, making it one of the most underrated and effective tools for managing sexual dysfunction, including—you guessed it—premature ejaculation.
Whether you're dealing with pelvic floor dysfunction or trying to unlock new levels of stamina, pelvic floor strengthening should be part of your wellness plan.
Tight = Trouble: How Pelvic Floor Dysfunction Affects Your Performance
Picture this: your pelvic floor is clenching like it’s holding on for dear life. That tightness isn’t helping—it’s hurting. Overactive pelvic muscles (also known as hypertonic muscles) can trigger involuntary contractions, hypersensitivity, and, yep, early ejaculation.
That’s pelvic floor dysfunction in a nutshell—your muscles aren’t coordinating well, and everything gets overexcited way too fast. Enter reverse Kegels and pelvic floor muscle relaxation techniques. They’re your golden ticket to smoother control and less tension.
Kegels for Men: The Classic Move
We’ve all heard of Kegels—but yes, guys can (and should) do them too. Kegel exercises for men involve squeezing your pelvic floor muscles like you’re trying to stop peeing midstream. Here’s how:
Find the right muscles: Next time you’re peeing, try to stop the flow. Those are the ones.
Squeeze and hold: Contract for 3–5 seconds, then release.
Reps: Do 10–15 reps, 2–3 times daily.
These male pelvic floor exercises help with bladder control and support stronger, longer erections. But—and this is a big but—if you’re dealing with premature ejaculation, too much squeezing without relaxation can actually make things worse. That’s where reverse Kegels come in.
Reverse Kegels: The Art of the (Very Useful) Let-Go
If regular Kegels are the squeeze, reverse Kegels are the release. Instead of tightening your pelvic floor, you’re learning to let it go. Not like Elsa, but close. This helps reduce tension and gives you control during high-arousal moments.
Benefits of Reverse Kegels for Premature Ejaculation
- Muscle awareness: You’ll learn how to feel the difference between clenching and relaxing.
- Improved ejaculatory control: Looser muscles = more time in the game.
- Less pelvic tension: Think fewer involuntary spasms.
- Balanced strength and flexibility: Like any good workout routine, it’s all about balance.
Reverse Kegels are one of the most effective premature ejaculation exercises because they help you calm your pelvic floor instead of clenching it into a frenzy.
How to Do a Reverse Kegel Without Looking Like You’re Trying Too Hard
- Get comfy: Lie on your back with your knees bent, sit in a chair, or find any chill position.
- Breathe deep: Inhale slowly into your belly. No chest breathing—aim for that dad-bod level belly expansion.
- Gentle push: As you exhale, gently push like you’re about to pass gas (hey, we said we’d keep it real).
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Hold the relaxation: Stay there for 3–5 seconds.
Return to normal: Inhale and go back to your resting state. - Repeat: 10–15 reps, 2–3 times daily.
This is pelvic floor muscle training for the modern man—simple, effective, and something you can do without ever leaving your house.
The Holistic Approach: Stack Your Tools for Real Results
Reverse Kegels are a game-changer—but they’re not a magic wand. You’ll get the best results by pairing them with other techniques like:
Mindfulness: Stress amps up arousal and shortens your fuse. Try meditation or breathwork.
Edging: Also called the start-stop technique. Learn how to ride the wave, not wipe out.
Communication: Tell your partner what’s up. You’ll feel less pressure and more support.
Supplements that support stamina: Like Popstar Delay Spray for instant confidence, or Popstar Volume + Taste Supplement for the long game.
Pelvic floor therapy for men: A certified pelvic floor physical therapist can help if DIY isn’t cutting it.
A well-rounded approach helps not just your performance but your overall confidence. And let’s be honest—confidence is sexy.
The Bottom Line: You’ve Got This
If you’re looking to upgrade from sprint to marathon in the bedroom, reverse Kegels might just be your secret weapon. They’re simple, effective, and totally doable at home. Combine them with traditional Kegels, breathing exercises, and maybe a little help from Popstar Delay Spray or Popstar Volume + Taste Supplement, and you’ve got a full toolkit for stamina, control, and satisfaction.
No shame, no stress—just science, strategy, and a little pelvic finesse.
Frequently Asked Questions
Q: How long does it take for reverse Kegels to work?
A: With daily practice, you might notice improvements in a few weeks—but for best results, stick with it for at least 2–3 months.
Q: Can I combine Kegels and reverse Kegels?
A: Absolutely. The best approach balances strength and relaxation. Think of it as a push-pull system for your pelvic floor.
Q: Are reverse Kegels a real premature ejaculation treatment?
A: Yes, they’re a proven part of natural premature ejaculation exercises, especially when combined with other methods.
Q: What if I have pelvic floor dysfunction?
A: Consult a pelvic floor physical therapist. They specialize in pelvic floor rehabilitation and can tailor a plan to your needs.
Q: Can reverse Kegels help me last longer in bed?
A: That’s the goal. These exercises reduce tension, boost awareness, and help delay ejaculation—all keys to better stamina.
Dr. Joshua Gonzalez
Dr. Joshua Gonzalez is a board-certified urologist who is fellowship-trained in Sexual Medicine and specializes in the management of male and female sexual dysfunctions. He completed his medical education at Columbia University and his urological residency at the Mount Sinai Medical Center. Throughout his career, Dr. Gonzalez has focused on advocating for sexual health and providing improved healthcare to the LGBTQ+ community.
Dr. Brian Steixner
Dr. Brian Steixner is a board-certified urologist and an expert in men’s sexual medicine. He completed his General Surgery and Urology training at The University of Pennsylvania and The Children’s Hospital of Philadelphia, one of the busiest and most comprehensive programs in the nation. During his career, Brian has treated thousands of men with sexual health issues including male factor infertility.
