Kegel Exercises for Men: Reverse Kegels will let you Last Forever in Bed

Kegel Exercises for Men

kegel exercises for men

Kegel exercises for men are a total game changer when it comes to the bedroom.  If you’re not doing them right now and you don’t have complete erection control, then you need to seriously consider doing them.  Because using kegel exercises for men can put you on a path to being a beast in the bedroom.

Reading this article and then doing kegel exercises a few times a week for a few minutes a day can positively impact your sex life in a huge way.

What are Kegel Exercises?

Traditionally done by woman to tighten their vagina.  They help women to tighten up so they’re not as loose, especially after they have a kid.  And I’m sure they can be beneficial for females in that sense and other ways.  But kegel exercises for men are also incredible.  I’ll get into the benefits for kegel exercises for men in a moment.

But essentially, they’re training your muscles.  You have PC muscles.  Technically they’re your pubococcygeus muscles.  Calling them your PC muscles is just easier.  

pc muscles

Your PC muscles are used when you do kegel exercises.  It’s the muscle above labeled PC muscle, and it’s used to help you take a piss or take a dump.  You also use PC muscles to orgasm or last longer in bed.

Why men should do them?

Kegel exercises for men will help you have stronger erections, stay erect, and most importantly for many of you, last longer in bed.  With enough time and consistency, you’ll be able to hold yourself off from 95% of orgasms, so you can last as long as you want.

If putting in a few minutes of effort a day in order to be able to last as long as you want during sex doesn’t sound appealing, then stop reading now.

But if you realize that doing some simple exercises that will take 5 minutes and can help you be a beast in the bedroom, then read on.

Two types of Kegel Exercises for men

kegels for men

The two main types of kegel exercises for men are :

  1. Kegels
  2. Reverse Kegels

Both Kegels and reverse kegels use the PC muscles.  Regular kegels help you to get hard and have powerful erections.  They also help you to orgasm.  But reverse kegels for men are the ones that are going to help you to last long and prevent you from orgasming too soon.

So while reverse kegels are more important for lasting long, regular will help with erections.

The muscles are located between your dick and your anus, as you can see in the diagram above.  Don’t worry about the pevlic floor muscles vs superficial transverse perineal muscles.  Just focus on it as if it’s one muscle.

Kegels vs Reverse Kegels?

So should you focus on kegels or reverse kegels?  Well, it depends on what you’re having problems with or want to improve.  If you want to have stronger erections, then do regular kegel exercises for men.  But if you want to stop yourself from orgasming early during sex, then practice reverse kegels.

Or you can be balanced with your PC muscles and do both regular kegels and reverse kegels.

For most men, especially men under 40 who want to focus on beating premature ejaculation and just last long, reverse kegels are going to be your bread + butter.  That being said, regular kegels still have a ton of value.  You don’t need to actually do the regular kegels during sex, but they can help you to have hard erections when that time comes.  Even if you already have strong erections, this is only a benefit.  Harder and stronger erections is never a bad thing.  And when you have a few too many drinks, then that extra erection power will come in handy.

However, just keep in mind that if you’re using kegels exercises for men to last longer, to put emphasis on the reverse kegels.

How to do Kegels and Reverse Kegels

You’ll exercise your PC muscles for both, just in different ways.


  • a holding onto feeling
  • the same pulling energy you use to hold in a poop or to not pee
  • doing this when you don’t need to poop/pee is a kegel

Reverse Kegels

  • a pushing out feeling
  • the same force you use to push out poop or to pee
  • doing this when you don’t need to poop is a kegel

You can feel the area under your balls, between your balls and your ass.  When you push out (reverse kegel) or squeeze (kegel), you’re doing the kegel exercises for men.  The only difference is you’re actively doing it.

And while you naturally do both kegels and reverse kegels, most men don’t do it enough to be able to last long.  There are some men who are naturally able to control their orgasms better from day one.  They likely have strong PC muscles and don’t have any issues with premature ejaculation.  If that’s you, then that’s great.

But most of us aren’t blessed like that.  Fortunately, it’s not hard to see results with kegel exercises for men in a short amount of time.

Example Kegel Routines to Strengthen PC Muscles

Bascially, the more you squeeze/pull (kegels) and the more you push out (reverse kegels), the stronger your PC muscles will become.  But here are some example routines you can use.


  • Fast – squeeze for a second and let go for a second.  Do this 30 times for 1 set.
  • Slow – Squeeze and hold tightly for 30 seconds.  Do this one time for 1 set

Reverse Kegels

  • Fast – push for a second and let go for a second.  Do this 30 times for 1 set.
  • Slow – push and hold tightly for 30 seconds.  Do this one time for 1 set

And that’s that.  I’ve found that the slow routines are the best.  I like to do 2 or 3 sets of those on the days I’m doing the kegels.  I’ll combine that with 1 set of fast in order to switch things up.

Developing a routine

good sex

On days are days that you’re doing kegels.  Off days are rest days, with no kegel exercises.  Your PC muscles don’t need to same rest as your other muscles like your chest and legs.  But they also can’t be worked out as hard.  That’s why you can work them almost everyday if you want.  But you only need to do a few sets each day.

And while you can do them everyday, it’s good to incorporate some rest.  In a typical month of kegels exercises, my routine looks like

  • 5 days on, 2 days off, for 2 weeks
  • then every other day for two weeks

And this is doing 2-3 slow sets, and 1 fast set.  The reverse kegels have proven enough results on their own, and for a while I just did those.  But then I put regular kegels back into the routine.  Not because I needed to from an erection or sex performance perspective, but because I think that doing both will be better for my long term health + PC muscles balance.

When to do Kegels?

In the car, at work, wherever you can.

The great thing as a male is that you can do kegel exercises for men just about anywhere.  If you have a wage slave job and commute, then you can spend 5 minutes of your commute doing your kegels.  You can do them in bed as you get ready to go to sleep.  You can do them as you do work at a coffee shop.

It may be good to be focused the first or second time you do them.  That way you can be aware of the exercises themselves and that you’re doing them right.  But once you have them down, then you can do the kegel exercises on auto-pilot.

Using Kegels during sex to last long

sex positions, doggy style

So you know how to do the right kegel exercises for men.  But that’s just to strengthen your PC muscles.  You still need to actually use them during sex in order to get the real benefit and prevent premature ejaculation.  Because while premature ejaculation may only mean ejaculating before a few minutes, I consider it to be ejaculating before you want to.

The way to do it is to use the reverse kegel.  If you’re having trouble getting a strong erection, then you can use a regular kegel in the beginning.  But once your erection is solid, it’s time to stop squeezing/holding (kegeling).

Continue to have sexual intercourse.  When you start to feel like you’re going to orgasm, do a reverse kegel.  You’re going to do a consistent hold, aka a slow rep as stated above.  You should be familiar with this as it’s a main part of the kegel exercises for men routine I mentioned above.

When you hold the reverse kegel (a consistent “pushing” feeling, like you’re trying to poop), then you should be able too get past the feeling of needing to orgasm.  Eventually, the feeling of needing to orgasm will come up again, and you can reverse kegel yet another time.  Reverse kegel as many times as you want until you’re ready to finish.

It’s important that you don’t need to poop before sex, otherwise you can see the problem that can occur.  Just saying to use the bathroom before you have sexual intercourse.  Otherwise you could be in for a bad time.

How long does it take for kegel exercises for men to work?

If you’re having regular sex, you’ll notice some results within the first few weeks.  But you should really build up to solid control after to 6 to 8 weeks.

You can still practice with masturbating, but it’s important to be having real sex so you can do the reverse kegels and make sure you’re doing them properly.  This will give a huge boost to your confidence.  And it’s also essential in figuring out the progress you’ve made.

If you have no girl to have sex with, then still do the kegel exercises for men and in your free time, raise your sexual market value.  When the time comes for you to have sex, you’ll be able to see how long you can last and if you’re satisfied.

But ideally, you can get a girl to see regularly.  Whether it’s a girlfriend or just someone you see casually if you’re a player.  Because more than likely, you might be able to hold off once or twice, but eventually you’ll bust.  That’s why having a real girl to have sex with makes a big difference in your ability to advance with your sexual skills.  It makes sense logically, but it’s vital you don’t skip this step.

It’s much easier to stop yourself from an orgasm when it’s just you.  The real test to see if the kegel exercises worked is when you’re actually having sex.  After all, the whole point is to help you last longer and have the sexual control you want.  Which means you can apply the knowledge of how to fuck a girl properly in a matter of weeks.

When you do the kegel exercises for men for a few weeks, you should have much stronger PC muscles, and be able to use them to last as long as you’d like.

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