Discover how to use Kegel weights for better pelvic floor health and strength! kegel exercises are known for improving pelvic floor muscle tone and preventing issues like urinary incontinence and pelvic organ prolapse. In this comprehensive guide, we will explore how Kegel weights can supercharge your pelvic floor workout, and learn the step-by-step process to incorporating them into your routine.
Why Use Kegel Weights?
Kegel weights, also known as vaginal weights or pelvic floor exercisers, are small, weighted devices that are inserted into the vagina to help strengthen the pelvic floor muscles. They work by adding resistance to your traditional kegel exercises, making them more effective and increasing your muscle tone faster. Some benefits of using Kegel weights include:
- Improved bladder control and prevention of urinary incontinence
- Decreased risk of pelvic organ prolapse
- Enhanced sexual pleasure and orgasm intensity
- Better core strength and stability
Choosing the Right Kegel Weights
Before you begin, it's essential to choose the right Kegel weights for you. There are various products available on the market, so consider the following factors:
- Material: Look for Kegel weights made of body-safe, non-porous materials like silicone or medical-grade stainless steel. These materials are easy to clean and safe for long-term use.
- Size and shape: Choose a set of Kegel weights that come in different sizes, shapes, and weights so you can progress as your pelvic floor strength improves. Some Kegel weights are shaped like balls, while others resemble cones or eggs.
- Design: Some Kegel weights come with a string or loop for easy removal, while others are designed to be easily grasped with your pelvic floor muscles. Make sure the Kegel weights you choose are user-friendly and comfortable to use.
How To Use Kegel Weights: Step-by-Step
- Prepare: Before using your Kegel weights, ensure they are clean and sterilized. Wash them with warm water and mild soap, then dry them thoroughly. You may also want to use a small amount of water-based lubricant to make insertion more comfortable.
- Insert: Begin with the lightest weight in your set. Lie down in a comfortable position with your knees bent and feet flat on the floor. Gently insert the Kegel weight into your vagina, pushing it in until it sits comfortably in your vaginal canal. The string (if there is one) should remain outside of the body.
- Engage: Contract your pelvic floor muscles as if you are trying to stop the flow of urine. Hold the contraction for 5 to 10 seconds, then relax for an equal amount of time. Repeat this process 10 to 15 times or until you feel fatigued.
- Progress: As your pelvic floor muscles get stronger, increase the weight of the Kegel weights and the duration of the contractions. Try using the weights during your daily activities, such as while standing or walking, for added challenge and effectiveness.
- Remove and clean: When finished, gently remove the Kegel weight by pulling the string or using your pelvic floor muscles to push it out. Wash and sterilize the weights before storing them away.
How To Use Kegel Weights Example:
Transform Your Pelvic Floor in Just 4 Weeks: The Pelvic Floor Bible
Jane, a 35-year-old mother of two, has been experiencing mild urinary incontinence since her last pregnancy. She decides to try using Kegel weights to strengthen her pelvic floor muscles and regain bladder control. Jane purchases a set of silicone Kegel weights that come in different sizes and weights. She starts with the lightest weight, and after a few weeks, she notices a significant improvement in her bladder control and pelvic floor strength. Jane continues to progress with her Kegel weights, eventually incorporating them into her daily activities and workouts. Within a few months, her urinary incontinence issues are completely resolved.
Congratulations! You now know how to use Kegel weights to strengthen your pelvic floor muscles and enjoy the many benefits that come with a well-toned pelvic floor. Share this guide with your friends and loved ones who can benefit from incorporating Kegel weights into their routine. And be sure to explore our other guides on pelvic floor therapy for even more tips and techniques to keep your pelvic floor strong and healthy.