How To Use Intimate Rose Kegel Exercise System & Vaginal Weights
Do you need help getting started with your Intimate Rose Kegel Exercise System? You've come to the right place!
The keys to gaining pelvic floor strength are consistency and using progressive resistance. Without consistently training your pelvic floor muscles, you will lose the strength and control you've gained. Without using progressively heavier weights, it is difficult to make significant improvements without doing 80-100 kegels per day, which is often the prescribed regimen. The problem with that many kegels each day is that it takes a great deal of time and energy, and you have to be dedicated to do it!
The Intimate Rose Kegel Exercise System was designed to get you an effective pelvic floor workout with less time and better results.
The programs begins with these easy steps:
1. Find the weight appropriate for your current level of strength.
2. Use that weight for about 15 minutes per day, preferably during some body movement, such as light household chores, showering and getting ready in the morning.
3. As you get stronger, progress to the next heavier weight.
How to Find the Right Weight
The first step is to find your starting weight. Wash the weights with warm water and mild soap. Begin with the ivory colored weight.
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 of the weight that has the cord attached and sliding the weight in until the entire bulb is in your vagina, the the cord should remain outside of the body. Use a water-based lubricant as needed.
As you tighten your pelvic muscles to support the weight, 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 of weight.
What if I can't hold the ivory weight?
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 the Intimate Rose Guide To Traditional 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 vaginal weights for patients with poor proprioception, another term for body awareness.
What if I can hold the heaviest weight right away?
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 in this video around the 5:50 mark you should do one or all of the following:
1. Use extra water-based lubricant to ensure vaginal dryness isn't causing too much friction against your body.
2. Insert the weight, then perform a kegel while gently pulling the cord away from your body, forcing your muscles to hold the weight inside.
3. Add in extra body movement including exercises like yoga, pilates, a brisk walk, elliptical machine, or anything that encourages your legs and deep core muscles to activate. Performing these activities with the weights inserted are sure to give even a seasoned yoga master a challenge!
I've got the right weight, now what?
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.
Should I be engaging my pelvic floor muscles the entire 15 minutes?
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.
Cleanliness Is Next To Godliness
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.
What if I'm happy with my pelvic strength?
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 :-)
Anything else I should know?
- Check the weights before each session to make sure there is no damage or cracks. If you find a crack or discoloration on one of the weights, just let us know and we'll replace it for you.
- Store the weights in a cool, dry place. No extreme temperatures.
- For hygienic reasons, we do not recommend sharing the weights with friends.
- Don't use more than one weight at a time.
- Expect your pelvic muscles to be a little sore and tired, don't over do it!
- If you have serious pain, irritation, inflammation, or infection, discontinue your exercise routine until your symptoms are completely gone. This includes urinary tract infections (UTI), yeast infections, and herpes breakouts.
- Sometimes those approaching menopause can have pain from thinning vaginal walls. In this case, we recommend using extra water-based lubricant for comfort.
- Do not use a silicone based lubricant as it can damage the silicone on the weights.
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