What is a reverse Kegel and when to do it

Short answer: a reverse Kegel is the opposite of a squeeze. Instead of lifting the pelvic floor up and in, you gently let it drop and widen, like the moment you start to pee — without straining or pushing hard.

What it feels like

Breathe in slowly into your belly and let the area between your sit bones soften and lower slightly. Then breathe out and let it return to neutral. It should feel like letting go, not like bearing down.

How to do it

1. Sit or lie comfortably and relax your belly.
2. Breathe in and gently let the pelvic floor drop for about 5 seconds.
3. Rest for about 5 seconds.
4. Repeat 3–5 times.

Where it fits in a routine

Squeezes build strength; releases teach the muscles to fully let go. Many routines add reverse Kegels after a few weeks of regular Kegels, once you can reliably find and relax the muscles.

How Kegelday handles it

Kegelday explains the reverse Kegel in its 1-minute guide first, then adds it to your plan in the "Letting go" stage with a longer, softer buzz so you can tell it apart from a squeeze. This is general fitness guidance, not medical advice.

Is a reverse Kegel the same as pushing?

No. It is a gentle release, like the start of peeing, not bearing down hard.

Why do some plans include reverse Kegels?

Being able to fully relax the pelvic floor matters as much as being able to squeeze it, so many routines pair squeezes with gentle releases.

When should I avoid it?

If you have pain, prolapse symptoms or are recovering from surgery, ask your doctor or a pelvic floor physio first.