Kegel exercises are a must when it comes to strengthening your pelvic floor and getting those muscles tight.
However, without adding resistance into your workouts via Kegel weights, balls or other devices, it is difficult to make significant improvements unless you do 80-100 Kegels per day; which not everyone has time for!
We're going to show you how to use Kegel weights (using our system as an example) and why they work on cutting down how long it takes to see results with Kegel exercises.
The pelvic floor is comprised of muscles, and important ones at that. Kegel weights, also referred to as Kegel eggs, vaginal weights, cones or other devices are designed to complement traditional Kegel exercises and get you an effective workout in less time and see results faster. It's these pelvic floor muscles that help give you a stronger vagina!
Using our step by step guide, you'll be using your weights in no time.
The first step when using a Kegel exercise trainer is to find your starting weight. Wash the them with warm water and mild soap. Begin with the ivory colored ball or the lightest weight in your set.
Position yourself in a way that is comfortable with one leg raised on a step or chair. Gently insert the ivory weight just as you would a tampon by grasping the end that has the cord attached and sliding it in until the entire bulb is in your vagina, the cord should remain outside of the body. Use a water based lubricant as needed.
As you tighten your pelvic muscles to support it you might notice the weight naturally pulls up and away from your fingers as it's drawn into your vagina.
Try to hold the weight for a few minutes. If you're successful, remove the weight and repeat the process moving on to the next darker shade on the following day.
Continue this process until you've found a challenging, yet comfortable weight that can be held for several minutes but is challenging.
Then begin the 15 minute use schedule, using the weight daily until it no longer feels challenging for 2-3 days. At that point, you can begin to use the weight while doing Kegel exercises combined with functional movements as outlined in our Intimate Rose Guide to Kegel Exercises. Once these have become less challenging, progress to the next shade.
Don't worry! In this case, you'll want to attempt to hold the weight while sitting down instead of standing. If that is still too challenging, try laying down instead.
Also, we encourage you to read our guide on how to do Kegel exercises so that you can supplement doing traditional Kegels during the day while not using the weights.
After a week or two of using the weights while sitting or lying down, and doing the traditional Kegel exercises in the above link, you'll be ready to try the weights again.
Also, a common mistake is to flex your abdominal muscles instead of your pelvic floor muscles. When you tighten your abdominals, those muscles tend to push down on the pelvic floor and push the weight out.
Flexing your pelvic floor muscles should feel like you're trying to hold back the flow of urine (we don't recommend you stop and start the flow of urine often on the toilet as this is harmful to the pelvic muscles, but you can do it once or twice to teach your body that feeling).
We also recommend inserting the weight while performing traditional Kegel exercises as we discussed above because sometimes it's hard for a beginner to "find" their pelvic floor muscles.
It can be challenging to find the pelvic muscles to contract them properly, and because you can’t see them move, thus it can be hard to focus on the right area.
This is one reason why many physical therapists recommend pelvic floor weights for patients with poor proprioception, another term for body awareness.
This is exceedingly rare. On one hand, congrats! Far less than 1% of our customers are able to do this right away. On the other hand, you can still improve!
As Amanda Olson, DPT, PRPC discusses, you should do one or all of the following:
Proceed to use the weights for around 15 minutes per day, but be sure to listen to your body. Your pelvic muscles are just like any others in your body - when they aren't accustomed to being exercised, they can get sore and tired.
Give yourself a break if you need it! Pelvic strength is a marathon, not a sprint. It will take time and you don't want to over do it.
If the weight is feeling a bit too easy, try to move up to the next darker shade. It's ok to move up and down using different weights depending on how you're feeling that day. Just like normal exercise routines - on some days you're ready to take on the world and on other days, you need a breather.
Having the weight inserted will force your pelvic floor muscles to activate simply through normal body movement. Also, gravity and your body's movement will occasionally make the weight begin to slip out. Once you feel this slip, perform a Kegel (engage your pelvic floor muscles) to keep the weight inside. This will also increase your strength. The more your pelvic muscles engage, the stronger you will get.
Congratulations! We're happy for you! To maintain the strength you have, simply cut back to using the weights 2-3 times per week. As with any muscular strength, if you do not perform a maintenance program your muscles will weaken- if you don’t use it you lose it! Keep up the great work so that you can continue to enjoy your success. We're glad you reached your goals! We love to celebrate with our customers, so send us an email if you'd like and share the good news :-)
Please be sure you're washing the weights before and after each use. They are non-porous, meaning nothing will seep into them, so they are super easy to clean with warm water and mild soap. For your safety and personal hygiene, cleaning the weights is important.
Yes. Research shows that Kegels (a voluntary contraction of the pelvic floor muscles) are effective at addressing issues such as urinary incontinence and pelvic organ prolapse when they are performed in sufficient amounts. The research varies as to how many Kegels per day are necessary and for how long, however they are commonly prescribed as a contraction of the pelvic floor muscles, held for 3-5 seconds, performed in sets of 10, 3-8 times per day.
Kegel weights have been shown to be effective to address pelvic floor issues associated with urinary incontinence, overactive bladder, and sexual issues wherein females have difficulty experiencing orgasm.
Kegel weights work by strengthening the pelvic floor muscles. These muscles support the bladder, vaginal canal, uterus, and rectum. Strengthening the pelvic floor muscles using kegel weights can help to provide a tighter closure around the urethra, vagina, and rectum.
The length of time it takes to notice an improvement in pelvic floor strength is dependent on how many kegels per day are performed, and at what frequency. Kegels performed for a 3-5 second hold for 10 repetitions, 6-8 times per day can result in noticeable changes in strength 3-4 weeks. Other factors associated with when noticeable change is present in the pelvic floor is the extent to which the muscles were injured or damaged, and how long the injury has been present. Examples of injury to the pelvic floor include pregnancy, childbirth, surgery, chronic constipation, and chronic cough leading to strain on the pelvic floor muscles.
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If you’re serious about strengthening your pelvic floor or even tightening your vagina, Kegels in conjunction with Kegel balls will give you the best results. Further, the IR weights are the only ones used in real American Physical Therapy Association courses. They are the easiest to use and come with a full exercise system, so you always know what to do next when using our Kegel weights and keep improving.