IntimateRose.com’s Dr. Amanda Olson, certified pelvic floor rehabilitation therapist, demonstrates Kegel weight exercises you can do if the Intimate Rose’s lightest, white-colored Kegel weight is too heavy for you. The first exercise involves putting the weight into your body and then lying down on your back with your knees bent and feet shoulder-length apart. Performing this exercise laying down means you’re not working against gravity and risking the weight falling out of your body. From here, you can practice both feeling the weight inside your vagina and pulling it deeper into your body.
Dr. Olson recommends visualizing your urethra as a telescope and attempting to pull that telescope into your body. Inhale and relax; upon exhalation, contract and pull the weight inside you. Hold for five seconds, then inhale and relax again. Repeat this exercise ten times. Next, roll over on your hands and knees. Align your hands with your shoulders and your knees with your hips. This will shift the Kegel weight closer to the front of your pelvic bowl. From this position, repeat the exercise. Try not to rock your pelvis or move your body.
Aim for doing these exercises between two and three times a day. This will gradually strengthen your pelvic floor to the point where you can begin doing these exercises in the standing position.