Reverse Kegel Exercises: How to Relax Your Pelvic Floor

Reverse Kegel exercises are the opposite of traditional Kegel exercises — instead of contracting and strengthening the pelvic floor, they focus on releasing and lengthening these muscles. While regular Kegels are beneficial for people with a weak pelvic floor, urinary incontinence, or pelvic organ prolapse, they’re not the right exercise for everyone. For those with a tight or overactive pelvic floor, doing more Kegels can actually make symptoms worse. That’s where reverse Kegels come in.

How to Do Reverse Kegel Exercises: Step-by-Step

Reverse kegels are simple to learn but require body awareness and practice. Follow these steps:

1. Find a comfortable position. Start lying down on your back with knees bent, or sitting in a chair with feet flat on the floor.
2. Take a deep breath in. As you inhale, allow your belly to expand naturally — don’t force it.
3. Focus on your pelvic floor. Imagine the muscles between your sit bones and from your pubic bone to your tailbone.
4. Let go and release. As you exhale, consciously relax and gently bulge or “open” those muscles downward — like you’re making space. Do not bear down or strain.
5. Hold for 3-5 seconds. Then release completely and rest.
6. Repeat 10 times. Do 2-3 sets daily for best results.

It can be challenging to connect with a group of muscles that we can’t see from the outside of the body. However, if our brain has a picture or a feeling to connect with it can help to perform the correct movement more easily and more effectively. For example, imagine the feeling you have as you are releasing a bowel movement or starting the flow of urine. This is the feeling of the pelvic floor relaxing and “letting go.”

Tip: If you’re unsure whether you’re doing it correctly, place one hand on your lower belly. You should feel a subtle softening or expansion with each reverse kegel.

Who Benefits from Reverse Kegel Exercises?

Reverse kegels are especially helpful for people with a hypertonic (too tight) pelvic floor. You may benefit if you experience:

• Pelvic pain or pressure
• Pain during intercourse
• Difficulty with penetration (vaginismus)
• Chronic constipation or straining with bowel movements
• Urinary urgency or frequency
• Tailbone pain
• Hip or lower back tension

Note: If you have a weak or hypotonic pelvic floor, traditional kegels may be more appropriate. A pelvic floor physical therapist can assess which exercises are right for you.

Reverse Kegels vs. Regular Kegels: What’s the Difference?

Many people have heard of kegels — exercises that strengthen the pelvic floor by contracting the muscles. Reverse kegels do the opposite: they train the pelvic floor to relax and lengthen.

Both types of exercises are important for a healthy, functional pelvic floor. Think of it like any other muscle group — you need both strength and flexibility. Doing only one type can create an imbalance.

Common Mistakes to Avoid

• Holding your breath. Always breathe naturally throughout the exercise.
• Bearing down too forcefully. This is not a Valsalva maneuver — the movement should be subtle and controlled.
• Tensing your glutes or thighs. Try to isolate the pelvic floor as much as possible.
• Expecting instant results. Like any physical therapy exercise, consistency over several weeks is key.

How Often Should You Do Reverse Kegels?

Start with 10 repetitions, 2-3 times per day. As you become more comfortable with the movement, you can increase to 3 sets of 15. Many people notice improvement in pelvic tension and pain within 4-6 weeks of consistent practice.

When to See a Pelvic Floor Physical Therapist

While reverse kegels can be done at home, working with a trained pelvic floor physical therapist ensures you’re performing them correctly and addressing the root cause of your symptoms. At Pelvicore Rehab & Wellness in Boca Raton, our therapists use hands-on assessment to create a personalized treatment plan tailored to your pelvic floor needs.

If you’re experiencing pelvic pain, discomfort during intimacy, or bladder issues, book a free consultation with our Boca Raton pelvic floor specialists today.