pelvic floor exercises or "Kegels" are essential for maintaining and improving pelvic floor muscles' strength, which supports your bladder, bowel, and uterus. While doing Kegels on their own is beneficial, incorporating Kegel weight lifting can take your pelvic floor therapy to a whole new level. This article will explore the basics of Kegel weight lifting and teach you how to get started on a more robust and resilient pelvic floor.
What is Kegel Weight Lifting?
Kegel weight lifting is a more advanced form of pelvic floor exercises that involves using weighted devices to strengthen the muscles. These devices, also known as vaginal weights or cones, are inserted into the vagina, and your pelvic floor muscles are used to hold or lift them. Adding weight to your kegel exercises can enhance the performance and results of your pelvic floor workout.
Benefits of Kegel Weight Lifting
- Increased pelvic floor muscle strength: Adding resistance to your pelvic floor exercises through weights helps to tone and strengthen the muscles more effectively.
- Improved bladder and bowel control: Strengthening your pelvic floor muscles can decrease instances of stress incontinence and help support the bladder and bowel, leading to better control.
- Enhanced sexual function: A strong pelvic floor can lead to improved sexual sensation and performance as well as potentially assist in achieving more powerful orgasms.
- Support during pregnancy and postpartum recovery: Kegel weight lifting has been proven to be beneficial both during pregnancy and for postpartum recovery as it helps in reducing the risk of pelvic organ prolapse and improves muscle function.
Getting Started with Kegel Weight Lifting
Choose the Right Weights
There are various types of vaginal weights on the market, typically made from silicone or plastic. Many sets come with multiple weights that range from light to heavy, making it easier to customize your workout according to your level of experience. Look for weights that are easy to clean, have a comfortable shape, and provide a secure string for removal.
Learn to Properly Contract Your Pelvic Floor Muscles
Before adding weights to your routine, it's crucial to first learn how to perform a proper Kegel exercise. To do this, imagine that you're trying to stop the flow of urine or prevent passing gas. The muscles you contract in doing so are your pelvic floor muscles. Make sure not to tighten your abdominal, leg, or buttock muscles during the exercise.
Integrate Weights into Your Routine
- Start with the lightest weight and insert it into your vagina like you would a tampon. Make sure the retrieval string is easily accessible.
- Standing up, contract your pelvic floor muscles around the weight. Hold the contraction for 3-5 seconds, then relax for the same amount of time. Repeat this exercise for 10-15 repetitions.
- Work on this exercise daily, and as you improve, gradually increase the weight and/or duration of the contractions.
- As you progress, you can also try performing the exercise in different positions, such as sitting, squatting, or during specific activities.
Kegel Weight Lifting Example:
Sally, a 35-year-old mother of two, has noticed a decrease in her bladder control since giving birth to her second child. She decides to start Kegel weight lifting to strengthen her pelvic floor muscles. Sally begins by purchasing a set of silicone vaginal weights and practices her Kegel contractions.
Once she's comfortable with her technique, she starts incorporating the lightest weight in her daily routine. Over the next few weeks, Sally gradually increases the weight as her muscles strengthen, and her bladder control significantly improves. She finds herself more confident in her daily activities and even starts taking Pilates classes to further enhance her pelvic floor strength.
Kegel weight lifting is a powerful tool for improving the strength and function of your pelvic floor muscles. By incorporating this routine into your daily life, you can experience significant benefits in bladder control, sexual function, and overall quality of life. If you found this article helpful, please share it with friends and explore our other guides on Pelvic Floor Therapy. Together, let's build a foundation for a stronger, healthier pelvic floor.
