Step 01
Answer the questions
About a minute of them, and they decide which of the four men’s programs you are handed. The eight that sort a tense floor from a weak one come later, once you’re inside it and before any pelvic floor work starts.
You know what a kegel feels like. You squeeze, something lifts, and you know you did it. Now do the opposite: breathe in, let go, let it lengthen — and there’s nothing to check against. No lift, no burn, no way to tell whether anything moved. That’s a reverse kegel, and the missing feedback is the hard part of it. Same muscles as a kegel, going the other way. Whether they belong at the front of your training or at the end of it isn’t a matter of taste. Eight questions decide it.
Get my daily planWhat are reverse kegels for men who already do the ordinary kind? The same muscles, released instead of squeezed. Where a kegel pulls the pelvic floor up and in, a reverse kegel lets it lengthen down and out, deliberately, the way you would a rep. One teaches the muscle to contract. The other teaches it to let go.
Most men here already do the other one. Our guide to kegel exercises for men covers that half; this is its opposite number, with the same muscle at the base of the pelvis, the same daily habit and the opposite instruction. The kegel vs reverse kegel question isn’t which one is better; it’s which one your floor is short of.
That muscle does real work during sex. When you get hard, blood fills two tubes of spongy tissue and the pelvic floor compresses the veins that would otherwise drain them. A floor too weak to do that is, in our own program’s words, the most popular reason for men having problems with their erections. That is why kegels get recommended for erections at all. A floor that is too tight has the opposite problem: it can press on the artery bringing blood in, and it can change what you feel down there. Reverse kegel exercises exist for the second man. A reverse kegel for men in the first group is a useful addition, not the main event.
Here is what the four-step versions leave out. A kegel gives you a receipt: you feel the lift, you can count it, you know the rep happened. A reverse kegel gives you almost nothing. A little more room, maybe a sense that your breath is reaching further down than it did. Men go looking for pictures of it and find nothing worth having, because there is nothing to see from the outside. Reverse kegel exercises male anatomy responds to are all like this: unloaded and invisible. None of which makes the movement optional. It does mean the movement needs a calendar more than it needs a diagram.
The Coach is an app for men, and Keep It Hard is the program this movement lives inside: the one built around erections rather than timing. It’s paid, and it runs on your phone. Its job is the order. The information is already everywhere.
Step 01
About a minute of them, and they decide which of the four men’s programs you are handed. The eight that sort a tense floor from a weak one come later, once you’re inside it and before any pelvic floor work starts.
Step 02
Ten to twenty minutes a day, most of it in short pieces of video, audio and text. Stretching before strengthening, every session, with the day already chosen for you.
Step 03
They join your daily Kegel Workouts as the last exercise once the first training week is behind you. The progression is gradual on purpose, and it isn’t yours to rush.
Which floor you’re training changes everything that comes after it. Answering is faster than guessing.
Before you learn how to relax pelvic floor muscles, it is worth knowing whether yours are the problem at all. Keep It Hard asks eight questions before it hands anyone a pelvic floor exercise, and the answers set the first three weeks. Read them as a checklist. You are looking for a pattern, not a diagnosis.
Tick any of them and the program starts you on a tensed pelvic floor for the first three weeks: relaxation and stretching before a single strengthening rep. Tick none of them and you go to a weak pelvic floor straight away, which is where ordinary kegels live. That still leaves the practical half — how to relax pelvic floor muscles male bodies have been holding tight for years without ever being asked to. It starts with breath and position, not effort. Learning how to relax your pelvic floor is a slower skill than learning to squeeze it, and it’s the one most men skip.
One caution, and the program gives it before we do. If you ticked pain, in the pelvis or when you ejaculate or when you sit, that’s a men’s health physiotherapist’s job before it’s an app’s, and worth a doctor’s appointment before that. Chronic pelvic pain syndrome and pudendal neuralgia sit on the same list of causes as the ordinary ones, and neither of them is trained away. Get it looked at, then come back to the exercises.
And if none of the eight describes you, tension isn’t your problem. Strengthening is, and our guide to pelvic floor exercises for men covers that side from the beginning.
Five causes, and you’ll recognize most of them. Three are things you’re doing rather than things that happened to you, which is the good news: hypertonic pelvic floor exercises for men deal with the tension, and you deal with what keeps putting it there.
You can train a muscle in two directions. Most men have only ever trained one.
Guess it wrong and you spend weeks strengthening a floor that needed the opposite.
Two of the pelvic floor relaxation exercises in this program come with numbers attached, and you can do both tonight with nothing but a floor. The reverse kegel exercise itself does not; it arrives later and on a schedule. The pelvic floor relaxation exercises men need first are these two, and neither of them is a kegel.
Pelvic floor stretches male bodies respond to are short, unloaded and done lying down, which is the opposite of how most men train everything else. Both practices above are exercises to relax pelvic floor muscles. Neither of them builds anything, and the pelvic floor relaxation exercises for men in this program stay that way until the tension starts to drop. The best exercises for tight pelvic floor muscles are the ones that ask nothing of them.
Position is the flexible part of the movement itself: sitting, lying on your back, or standing all work, and the one that lets your belly move is the one to use. There’s no single reverse kegel exercise for men that suits every floor and every hour of the day. What separates the exercises for tight pelvic floor that actually help is dull: you can repeat them without thinking about them. Reverse kegel exercises men do while braced at a desk are the ones that go nowhere.
Once you have tried them, both practices go into your daily plan at the frequency they are meant to run at, which is how the once-a-week one stays once a week instead of quietly becoming never.
Keep It Hard is the program this exercise belongs to, and it does not let you choose when the movement arrives.
Eight questions decide whether you spend three weeks on a tensed floor or go straight to strengthening. Until they are answered, no pelvic floor exercise in the plan is the right one.
The reverse kegel men usually add on their own is not yours to schedule here. It arrives attached to the kegel it reverses, not as a separate practice you bolt on.
Every session runs in the same order, so the loaded work never lands on a floor that hasn’t been opened first.
If even one of the eight signs is yours, strengthening waits. Three weeks of not squeezing feels like doing nothing. On a floor that’s already holding, doing nothing is the work.
From a survey of The Coach users who finished their first four weeks:
From the app stores and Trustpilot, in their own words:
“The coaching helped me become aware of things I was doing, that I didn’t realise I was doing. I’ve learnt to relax the tension in my body to help me with developing into a better partner.”
“The Kegel exercises, while evidently intended for sexual control, have also helped with my continence issues, a testament to Coach being directed at general men’s health.”
“The progressive escalation in the exercises and the clear explanations have allowed me to progress rapidly. I highly recommend this for general pelvic health as well.”
“The user friendly layout and structure helps you navigate each daily practice and makes it easy to switch between multiple programs. The information itself is very helpful and informative, and the way it’s shared makes you feel relaxed and comfortable.”
Not from knowing the movement. Everybody knows the movement by the time they get here.
Two of them do pelvic floors for a living: a specialist men’s health physiotherapist and a doctor of physical therapy who runs a men’s pelvic health clinic. The rest are urologists, physicians, therapists and coaches.
Gerard Greene
Specialist men's health physiotherapist and senior lecturer at Coventry University.
Dr. Susie Gronski
Licensed physical therapist, certified sexuality counselor, and founder of a men's pelvic health clinic.
Natalie Goldberg
Certified sex and family therapist dedicated to improving intimate relationships and personal well-being.
Dr. Amy Pearlman
Board-certified urologist specializing in male sexual wellness, performance, and hormonal health.
Dr. Justin Houman
MD, UCLA-trained urologist and male reproductive specialist focusing on sexual health.
Cameron Fraser
Australia's leading men's sex coach, specializing in male sexual wellness and performance.
Ben Greenfield
13-time Ironman triathlete, bestselling author, and recognized expert in health, fitness, and performance.
Dr. Gary Shlifer
DO, board-certified internal medicine physician specializing in preventative care, nutrition, and anti-aging.
Breathe in, let your belly move, and let the pelvic floor lengthen down and out instead of pulling up. Same muscles as a kegel, let go instead of pulled in. Sitting, lying on your back and standing all work; use whichever one lets your breath reach your belly. That’s the whole of it. Every version of how to do reverse kegels male anatomy allows comes down to that much, and how to do a reverse kegel correctly is mostly a question of not trying hard. The harder question is how to do reverse kegels men can actually feel — and the honest answer is that you mostly can’t. There is no lift and nothing to count, which is why ours live inside a schedule instead of a list of steps.
Not for everyone. If your floor is weak rather than tight, with no pain, no urgency and no straining, then strengthening is the work and reverse kegels are a useful addition to it. If even one of the eight signs above sounds like you, the order flips: release first, for about three weeks, and strengthening once the tension begins to subside. Those eight questions are the whole difference between the two.
Ours does them, if that’s what you’re asking. The Coach is a paid app for men, and inside Keep It Hard reverse kegels appear as the last exercise in your daily Kegel Workouts once you’ve completed the first training week. What no reverse kegel app can tell you is whether the rep was right — there is nothing to sense from the outside. What an app can do is put the rep on the right day, in the right order, and keep asking after the novelty wears off.
Yes, and our program says combining them can get you further in less time than either on its own. The sequence matters more than the pairing. Kegel and reverse kegel exercises for men with a tight floor start from the release side: three weeks of relaxation and stretching before any strengthening. Kegels and reverse kegels for men whose floor is weak run the other way round, with strengthening from the start. Reverse kegels men add on their own usually arrive too early and too often.
Sometimes, and not in a way we will overstate. A floor that can let go on command is doing half the work of control, and it is not the strength half, which is why reverse kegels for PE come up as often as they do. But Keep It Hard is built around erections, and results from one program don’t transfer to another. If timing is the thing you are actually here for, this is not the program built for it. We would rather say that out loud.
A program, not a library. Keep It Hard runs on your phone for ten to twenty minutes a day in small pieces of video, audio and text, with a daily plan that decides what today is. Practices you have tried are added to that plan at the frequency they are meant to run at. The Coach is paid, and nothing in it is quick: first noticeable results are a four-to-six-week story.
No equipment. Nothing to insert, nothing to wear, nothing to buy alongside it. The pelvic floor work is you and a floor; the frog leg stretch just needs somewhere to lie down. Later parts of Keep It Hard do involve a partner — the sensate focus work has a version you can do alone, and the communication and technique lessons are written for two.
Two ways. Email support@the.coach and a real person on our team gets back to you — usually within a day. Or open the app, go to the Today tab, tap your profile, and hit Support. Both land with the same people.
