Pelvic floor health is an essential aspect of overall well-being that is often overlooked. kegel exercises are a well-known method for strengthening pelvic floor muscles, contributing to better bladder control, increased sexual function, and improved posture. In this comprehensive guide, we'll take a deep dive into understanding kegel exercises tools, their advantages, and how to use them effectively to get the most out of your pelvic floor workouts.
Why Use Kegel Exercise Tools?
When it comes to kegel exercises, some may question the necessity of using tools. The truth is, using specialized devices can offer several benefits:
- Enhanced effectiveness: Kegel tools can make the exercises more targeted and efficient in strengthening pelvic floor muscles.
- Feedback and progress tracking: Some tools provide feedback on your performance, helping you gauge your progress and stay motivated.
- Customizable workouts: Kegel exercise tools come in different shapes, sizes, and materials, allowing you to tailor your workouts according to your needs and preferences.
Types of Kegel Exercise Tools
There are several different types of Kegel exercise tools available in the market. We've listed some of the most popular ones below:
- Vaginal Weights - These small, weighted cones are designed to be inserted into the vagina, with the pelvic floor muscles contracting to hold the weight in place. As your muscles strengthen, you can move up to heavier weights.
- Smart Kegel Trainers - These technologically advanced devices often come with a smartphone app, providing feedback on your progress and customized workouts. They are inserted into the vagina and help you target the correct muscles while performing exercises.
- Kegel Exercise Balls - Also known as Ben Wa balls, these small, weighted orbs are inserted into the vagina and create a subtle yet effective resistance for your pelvic floor muscles to work against.
- Resistance Trainers - These devices are meant to be inserted into the vagina and compressed using pelvic floor muscles, providing resistance similar to weight training for other muscle groups.
How to Use Kegel Exercise Tools
Using Kegel exercise tools is generally simple, but it's crucial to follow these guidelines to ensure you're performing exercises correctly and safely:
- Always clean your Kegel tools before and after each use, according to the manufacturer's instructions.
- Find a comfortable position, such as lying down or standing with feet shoulder-width apart, when using a tool for kegel exercises.
- Start with a beginner-friendly tool and gradually increase the intensity as your pelvic floor muscles become stronger.
- Focus on contracting and relaxing the correct muscles, avoiding straining other areas such as the buttocks or thighs.
- Pair your pelvic floor workouts with deep, consistent breathing, as proper breath control can enhance muscle engagement.
kegel exercises Tools Example:
Jane has recently given birth and is looking to regain her pelvic floor strength. She decides to try kegel exercises with the help of vaginal weights. She begins by choosing the lightest weight and lying down on her bed. After cleaning the weight as per the instructions, she gently inserts it into her vagina.
With the weight in place, Jane takes a deep breath and focuses on contracting her pelvic floor muscles, lifting the weight slightly. She holds the contraction for five seconds while maintaining a steady breath, then slowly relaxes her muscles. Jane repeats this exercise for ten reps and gradually increases the number of sets and weight as her pelvic floor strength improves.
Maintaining a strong pelvic floor is vital for various aspects of health & well-being, and kegel exercises tools can be a game changer in helping you reach your goals. By understanding how to select and utilize these devices effectively, you'll be well on your way towards improved bladder control, enhanced sexual function, and overall better posture. If you found this guide helpful, please share it and explore other pelvic floor therapy resources on our blog for more information on maintaining a strong and healthy pelvic floor.
