Ladies and gentlemen, it's time to talk about something important: your pelvic floor muscles. If you're new to the concept of pelvic floor therapy, there's one exercise that rules them all – Kegels. But did you know that you could elevate your kegel exercises with weights? Yes, we're talking about Kegel weights. In this comprehensive guide, we will discuss everything there is to know about using Kegel weights – the how's, why's, and everything in between. So, let's weight right into it!
What are Kegel Weights?
Kegel weights, also known as vaginal weightlifting or pelvic floor weights, are small, heavy objects designed to be inserted into the vagina. They come in various shapes and sizes – from small balls to cone-shaped devices. These weights help strengthen the pelvic floor muscles, mainly by adding resistance to kegel exercises. kegel exercises involve contracting and relaxing the pelvic floor muscles and are commonly used to prevent pelvic floor problems such as incontinence and prolapse.
Why Use Kegel Weights?
Here are a few reasons why you should consider incorporating Kegel weights into your pelvic floor therapy:
- They're an excellent alternative to traditional kegel exercises for women who have difficulty isolating and contracting their pelvic floor muscles.
- They add resistance to kegel exercises, leading to faster and more noticeable improvements in muscle strength.
- Using weights can help ensure you're performing kegel exercises correctly, as the weight can only be held in place when the correct muscles are engaged.
How to Use Kegel Weights
Ready to give Kegel weights a try? Here's a step-by-step guide on how to use them:
- Choose the right weight: Start with the lightest weight in your set and gradually progress to heavier weights as your muscles get stronger. You should be able to comfortably hold the weight inside your vagina without it slipping out.
- Insert the weight: Clean the weight with warm water and mild soap before and after each use. Apply a water-based lubricant to the weight, then insert it into your vagina, just like you would a tampon. Find a comfortable position (lying down, sitting, or standing) and make sure the weight is comfortably in place.
- Perform kegel exercises with the weight: Contract your pelvic floor muscles and hold for a few seconds, then relax. This is one repetition. Aim to complete at least 10 repetitions, 3 times a day. Increase the number of repetitions as you build up your muscle strength.
- Gradually increase resistance: As your muscles become stronger, move on to heavier Kegel weights or increase the duration of your exercise sessions.
- Monitor your progress: Keep a Kegel exercise diary to track your progress – noting the number of repetitions, duration, and weight used. You can also use an app or a Kegel exerciser with a built-in tracker.
Kegel Weights How To Use Example:
Let's say you've decided to start using Kegel weights to strengthen your pelvic floor. You purchase a beginner's set with five different weight options. You begin with the lightest weight, which is 30 grams. After a week of regular usage and being able to do 30 contractions in a row without discomfort, you decide it's time to move up to the next weight, which is 45 grams. You continue this progress until you reach the heaviest weight, 100 grams, and you effortlessly hold it in place while performing kegel exercises. Congratulations, you have successfully built up your pelvic floor muscles!
Congrats on taking charge of your pelvic floor health and exploring the world of Kegel weights! With consistency, dedication, and the right approach, you're bound to see improvement in your pelvic floor muscle control. Be sure to share what you've learned with your friends, because something this good just can't be kept a secret! And if you're hungry for more pelvic floor therapy tips and tricks, be sure to explore our other guides on this invaluable topic.
