Reverse Kegels

About the movement

The relaxation half of pelvic floor training. Reverse kegels teach your pelvic floor to lengthen and release, which balances out tightness from too much contracting.

How to do it

1. 1

   Sit comfortably or lie on your back with knees bent.

2. 2

   Take a slow breath and imagine your pelvic floor dropping and opening like a lift going down.

3. 3

   Hold the relaxed, lengthened position for 3 to 5 seconds.

4. 4

   Release and breathe normally before the next rep.

Form tips

• •Do not push or strain; think gentle downward release, not a bearing-down effort.
• •Pair reverse kegels with regular kegels for a balanced pelvic floor.
• •If it does not feel relaxing, slow down and focus on your breathing first.