Reverse kegel for newbie ( yes, that's me )

Originally Posted by Thandeptrai

I found this guide on the Internet and found it extremely useful dealing with the reverse kegel question and how to do it correctly.
PLZ, LEARN HOW TO DO NORMAL KEGEL FIRST BEFORE ATTEMPT ANY REVERSE KEGEL ( normal kegel helps you to identify the muscles easier )

Step-by step guide to doing reverse kegelsAssuming then that you’ve already done some kegeling before, here is my 8 step guide to the reverse kegel:

Step 1:
Remember the classic kegel instructions about stopping yourself in the middle of peeing? Well next time you go for a pee try to gently force the pee to go faster instead. This is basically a reverse kegel of the Bulbocavernosus muscle. You only need to do this once to get an idea what it feels like. After that don’t try forcing out your pee any more and continue on to the next steps.

Step 2:
Sit comfortably in a chair and relax for a few moments. Now gently try to simulate the muscle movement you would make if trying to do a number two or let out gas. Please, please don’t actually follow through. This movement will be doing a reverse kegel of the Pubococcygeus muscle. Though it will also probably engage the Bulbocavernosus muscle as well.

Note:
It’s unclear how important it is to be able to do a reverse kegel with both the front and back muscles. In my experience the front one is more effective in controlling ejaculation. But it’s good to try to learn both as you may find that you need to focus on relaxing the entire area to develop any kind of control. Isolating them takes a lot of practice, so for now don’t worry if the whole area moves when practicing. Better control should develop naturally in time.

Step 3:
Did you notice in both of these steps that you probably tensed and pushed out your stomach muscles? Especially your lower stomach muscles? If not, do them again and see how your tummy will push out.

Step 4:
Now it’s time to add some breathing. Do the same steps again, but this time breathe in while doing them and allow your belly to rise. This is called breathing from the diaphragm. Most people breathe by expanding their chest. But you can also breathe by expanding your stomach instead. You should find that doing this helps focus the movement on the front muscles between the testicles and anus.

Step 5:
Now you can put it all together. Do the peeing and number two motion but also breathing out slowly from them belly, whilst keeping some light tension in the belly.
With the breathing and tensing, you should feel much more able to isolate the muscles and do a good reverse kegel. It does take practice though, so keep at it. You can try this for a few minutes a day until you get it right.

Step 6:
Now for the really tricky part. Can you do the reverse kegel without the help of breathing and tensing? This can take a lot of practice, and even then you may never be able to do it without at least a little tension and stomach expansion. That’s fine, just try to reduce how much you rely on using the stomach to get the job done.
The key point here is that you need to be really relaxed. This is going to sound a bit alternative, but you need to mentally go inside your body and visualize the muscles relaxing and pushing out slightly. Breathe slowly, deeply and relaxed while doing so, and try to focus on the area where the muscles are. Allow them to relax just by keeping your mind on them and trying to gently encourage them with your muscle control.

Step 7:
Now is the time for some real practice. While masturbating you can try to do 3 different things. Do normal kegels and see what effect it has on your sense of control. Then try reverse kegels and see what happens to your physical arousal and control. Then try to just relax the whole area.
There is no set way to do this, and it involves some experimenting and creativity from you. In my experience it took a couple of weeks of playing around with the concept 3 or 4 times a week. Eventually I discovered that keeping relaxed was best. And when I felt tension creeping in, doing a reverse kegel could help restore the relaxation.

Step 8:
If you have a partner you can eventually try reverse kegels during sex. In my experience it’s best to do it when you are on your back and she is on top. You have the best chance at relaxing and isolating the correct muscles. Again, it’s down to you to experiment. Just don’t squeeze so hard you have an accident in bed. I’ll accept no responsibility for that!

Source : http://www.risingmaster.com/reverse-kegels/

THIS IS PURELY THE TECHNIQUE, YOU CAN GO TO MINUTEMAN'S POST FOR THE WORKOUT ROUTINE