Kegels and Premature Ejaculation: The Complete Picture, Including Reverse Kegels

• A clear, honest answer on whether Kegels help, and whether they can cause problems
• What a reverse Kegel is, and whether it has any role in premature ejaculation
• Online consultation with UK-registered prescribers, if you want to explore medicine too
• Ongoing clinical support if treatment continues

Yes, Kegel exercises may help build ejaculatory control, and there is no good evidence that properly performed Kegels cause or worsen premature ejaculation. Reverse Kegels, which focus on relaxing the pelvic floor rather than tightening it, are often mentioned alongside them, but their role in treating premature ejaculation is not well established.

For men trying to work out whether Kegel exercises and reverse Kegels are actually worth doing for premature ejaculation, this page answers the practical questions directly. It explains whether Kegels can help, whether they can cause problems, what a reverse Kegel is, how to do these exercises correctly, the signs you may be overdoing them, what the current evidence does and does not show, which medication options may also be considered, and when to seek clinical support in the UK.

“Kegel exercises” is simply the common name for pelvic floor exercises, named after the doctor who first described them. Premature ejaculation is common, so getting clear, evidence-based guidance on pelvic floor training matters if you want to improve control safely, avoid doing unhelpful exercises, and know when exercises alone may not be enough.

Do Kegels Help Premature Ejaculation?

Kegel exercises, contracting and releasing the pelvic floor muscles, have emerging, if still limited, evidence for building ejaculatory control over time. They are low-risk, free, and worth trying for many men, particularly alongside other approaches rather than in isolation. We cover a complete, step-by-step Kegel routine, including how to find the right muscles and build up gradually, in a dedicated guide, since it deserves the full detail rather than a summary here. The short answer to “do Kegels help” is a genuine, if modest, yes for many men; the more interesting questions, which most pages do not touch, are what happens if you get them wrong, and what the “reverse” version people ask about actually is.

Can Kegels Cause or Worsen Premature Ejaculation?

Why This Question Comes Up

There is no good evidence that properly performed Kegel exercises cause or worsen premature ejaculation. If anything, the limited evidence available points the other way, toward building more control rather than less. This question tends to come up because of a reasonable, if slightly mistaken, assumption: that more muscle tension in that area must automatically mean more control, and that if control gets worse after starting Kegels, the exercise itself must be to blame.

It is a fair question to ask, and worth answering directly rather than dismissing, since ruling something out with good reason is more useful than simply being told not to worry.

What Doing Them Incorrectly Can Actually Cause

The more accurate picture is that doing Kegels incorrectly, tensing the wrong muscles, holding contractions too long without properly releasing, or doing far more than a beginner routine calls for, can lead to muscle fatigue, discomfort, or a pelvic floor that is chronically over-tense rather than well-controlled.

An overly tense pelvic floor is not the same thing as a well-trained one, and constant tension without adequate release is a plausible reason some men do not see the benefit they expected, or notice new discomfort, rather than Kegel exercises themselves being harmful when done properly. This is exactly why the release matters as much as the contraction in any proper routine, and why moderation and correct technique, not intensity, are what the evidence actually supports.

Signs You May Be Overdoing It

A few signs suggest a routine has tipped into overdoing it rather than building genuine control: a constant, low-level tension in the pelvic area that does not ease between sessions, discomfort that lingers after exercising rather than fading within a short while, or a sense of tightness rather than control.

These symptoms are a reason to reduce or stop the exercises and consider getting advice from a healthcare professional, particularly if they persist.

What Is a Reverse Kegel for Pelvic Floor Muscles?

A reverse Kegel means deliberately relaxing and gently lengthening the pelvic floor muscles, rather than contracting them, and it is a genuinely different exercise from a standard Kegel, not simply the same movement done backwards. Where a standard Kegel trains the muscles to contract on command, a reverse Kegel trains them to release fully and let go of tension, which is a separate skill.

The name causes genuine confusion, since “reverse” suggests an opposite technique for the same goal, when it is really a different skill applied to the same muscle group for a different purpose.

How It Differs From a Standard Kegel

A standard Kegel is an active contraction, similar to stopping the flow of urine midstream. A reverse Kegel is closer to a gentle bearing-down or lengthening sensation, similar to the first part of trying to pass urine or gently bearing down without straining, then consciously releasing further rather than contracting at all.

The two are opposite movements of the same muscle group, not two versions of the same exercise. Learning to feel the difference between the two takes more attention than a standard Kegel alone, since relaxation is a less familiar sensation to focus on deliberately than contraction is.

How to Do a Reverse Kegel

If you want to understand what a reverse Kegel feels like, the following describes the general movement rather than a proven PE treatment.

1. Start in a seated position or somewhere comfortable and relaxed. Beginning lying down can make the movement easier to feel before progressing to sitting. If you sit, keep your feet flat on the floor.
2. Instead of contracting, focus on gently releasing and lengthening the pelvic floor, similar to the sensation of gently bearing down, without straining or pushing hard. As control improves, some men later practise this while standing.
3. Hold the release gently for a few seconds, then let the muscles return to a natural resting state.
4. Use slow breathing throughout, since holding your breath tends to work against the relaxation this exercise is aiming for.
5. Stop if you notice any discomfort; this should feel gentle, not effortful.

Does a Reverse Kegel Help Premature Ejaculation?

Honestly, there is no established evidence that reverse Kegels treat premature ejaculation specifically, and it would be misleading to suggest otherwise. European guidelines on premature ejaculation, which do describe some benefit for standard pelvic floor exercises, do not mention reverse Kegels as a recognised option at all.

Reverse Kegels are more commonly discussed in the context of a pelvic floor that has become chronically over-tense, for reasons that may or may not be related to premature ejaculation, as a way of restoring balance between contraction and release. If a standard Kegel routine has left you feeling tense rather than more in control, understanding reverse Kegels as a concept is genuinely useful context, but that is different from claiming they are a proven treatment for premature ejaculation, and this page won't pretend otherwise. It would have been easy to write this section as another confident-sounding technique with implied benefits; the honest version is shorter and less exciting, but it is the accurate one.

Kegels vs Reverse Kegels: Which Should You Do?

For men considering pelvic-floor training for PE, standard Kegels have more condition-specific evidence than reverse Kegels. Reverse Kegels may be relevant when pelvic-floor tension is a concern, but they have not been established as a treatment for PE.

Choosing between them is not really the right frame; it is closer to knowing which tool exists for which situation, and for most men reading this, that situation is building control, not relaxing existing tension.

A Balanced Approach: Combining Contraction and Release

The most complete picture is not “do Kegels” or “do reverse Kegels” as competing options, but understanding that a well-functioning pelvic floor can both contract effectively and release fully, and that release is already part of a properly done standard Kegel routine. That balance is what supports greater control, because it comes from being able to contract and fully release on command, not from staying tense all the time.

If you are following a Kegel routine correctly, with a deliberate, full release after each contraction to let the pelvic floor relax fully, you are already training both directions to some extent, rather than only ever tensing. Reverse Kegels as a dedicated practice are really only worth adding specifically if tension or discomfort becomes a genuine issue, not as a routine addition for every man doing Kegels for premature ejaculation.

This reframes the whole “Kegel versus reverse Kegel” question usefully: it is less a choice between two techniques and more a check on whether your existing routine already includes proper release, which is the part most guides gloss over in favour of repetition counts.

A Brief Kegel Exercises for Men Routine to Start With

Since the complete routine is covered elsewhere, here is the short version: identify the muscles by noticing what you use to stop the flow of urine midstream, once, purely to locate them; contract them firmly for a few seconds, then release fully and deliberately; repeat for a short number of repetitions, focusing on quality over quantity; and build up gradually over several weeks rather than starting intensely.

What the Evidence Actually Shows

It is worth being honest about where the evidence genuinely sits, rather than overselling either exercise. Some studies have reported improvement in ejaculatory control after 12 weeks of pelvic floor therapy, although the evidence base is still limited. Standard pelvic floor exercises have emerging, if still limited, evidence specifically for premature ejaculation.

Reverse Kegels don't currently have that same evidence base for this condition; they're a legitimate exercise concept borrowed from a different context, not a premature-ejaculation-specific technique with trials behind it.

Neither is a cure, and results vary between individuals, which is true of every approach covered across this topic, not just this page. Being clear about that gap does not make reverse Kegels a waste of time to understand; it just means they belong in the “useful context” category rather than the “proven technique” one, and it is worth knowing which category you are in before deciding how much time to invest in either.

When Exercises Alone Aren't Enough

If you have kept up a proper Kegel routine and it is not making enough difference, that's common, not a sign you have done anything wrong. The same applies whether you have focused on standard Kegels, added reverse Kegels for tension, or tried both. Medicine is a legitimate next step, either instead of or alongside exercises.

There is one medicine licensed in the UK specifically for premature ejaculation, dapoxetine, sold as Priligy, taken on demand rather than daily, plus other medicines sometimes used off-label. Every medicine option, and how to think about which might suit you, is covered in a dedicated guide, since it deserves more detail than fits here.

Getting Clear Answers in the UK

Why "Is This Normal?" Is a Fair Question

Many men seek advice not because they want medicine but because they want to know whether their timing is within the normal range, and that is a legitimate reason to speak to a prescriber. An online consultation with UK-registered prescribers can answer that question directly, alongside your symptoms, the exercises you have tried and any wider concerns about your health. Where the answer is that treatment would help, the options are explained. Where the answer is that nothing is wrong, that is the outcome, with no prescription attached.

How to Begin

Start whenever the question is on your mind, with or without a routine of exercises behind you. The prescriber can discuss exercises, medicine or a combination, and will only prescribe where a medicine is right for you.

When to Seek Further Help

Most premature ejaculation does not need urgent attention, but speak to a prescriber sooner rather than later if:

• It starts suddenly, especially alongside pain, blood, or urinary symptoms affecting the bladder.
• It develops alongside new difficulty with erections or possible erectile dysfunction.
• It is causing significant distress for you or your partner, or putting real strain on a relationship.
• You are experiencing new or persistent pelvic pain, pelvic-floor tension, urinary symptoms or bowel symptoms that do not settle with rest.

Medical Disclaimer

This article is for general information only and does not replace individual clinical advice. Premature ejaculation has several possible contributing factors, and what helps varies between individuals. Treatment suitability, including whether medicine is appropriate, depends on an individual clinical assessment; your prescriber will determine the right option for you.

Never start, stop, or change the dose of any prescription medicine without speaking to a qualified prescriber first. If you have thoughts of harming yourself, contact your prescriber promptly, call NHS 111, or call the Samaritans free, any time, on 116 123.