Are you looking to strengthen your pelvic floor muscles and improve your overall pelvic health? Weighted kegel exercises may be the answer you're looking for! In this comprehensive guide, we discuss the benefits of weighted kegel exercises, how to properly perform them, and why they are an essential addition to your pelvic floor therapy routine. Get ready to kick start your pelvic health journey with our complete guide to weighted kegel exercises.
What are weighted kegel exercises?
Weighted kegel exercises are a form of pelvic floor muscle training (PFMT) that involve the use of small weights, typically in the form of vaginal cones or balls, to add resistance to regular kegel exercises. The weights add an extra challenge to your muscles, helping to make them stronger and more resilient. They are an excellent way to enhance your regular PFMT routine and provide additional benefits for overall pelvic health.
Benefits of weighted kegel exercises
Weighted kegel exercises aren't just for those who have experienced pelvic floor issues; they're for everyone looking to improve their pelvic health. Some key benefits of weighted kegel exercises include:
- Improved pelvic floor strength and support: The added resistance from the weights helps to activate and strengthen the pelvic floor muscles, increasing overall support and stability.
- Better bladder and bowel control: Stronger pelvic floor muscles can help to prevent or reduce stress urinary incontinence and urgency.
- Enhanced sexual function: Strengthening the pelvic floor muscles can lead to increased sensation, stronger orgasms, and improved sexual health for both men and women.
- Reduced risk of pelvic organ prolapse: Maintaining strong pelvic floor muscles helps to support the internal organs and reduce the risk of pelvic organ prolapse.
- Improved postpartum recovery: Weighted kegel exercises can help to speed up recovery after childbirth and improve overall pelvic health during and after pregnancy.
How to perform weighted kegel exercises
To get started with weighted kegel exercises, you'll need a set of vaginal weights specifically designed for this purpose. These can be easily purchased online or from specialty stores. Follow these steps to perform weighted kegel exercises:
- Choose the right weight: Start with the lightest weight available in your set and progress to heavier weights as your strength increases.
- Insert the weight: Lie down in a comfortable position and gently insert the weighted cone or ball into your vagina, leaving the attached string (if applicable) outside for easy removal. Be sure to use a water-based lubricant if needed to make insertion easier and more comfortable.
- Contract and relax your pelvic floor muscles: Contract your pelvic floor muscles as if you're trying to stop the flow of urine, then relax and repeat the process. Remember, it's essential to relax fully in between contractions.
- Stay consistent: Practice your weighted kegel exercises for a few minutes each day, increasing the duration and intensity as you progress. Set a regular schedule to ensure consistency and success.
- Track your progress: Keep track of your progress, noting when you can increase the weight and how your pelvic health has improved. Celebrate your achievements!
Weighted kegel exercises Example:
Imagine a busy mom who just gave birth to her second child. She's keen to get back to her pre-pregnancy fitness level and maintain pelvic health. After consulting her physician, she starts using vaginal weights for her kegel exercises. She begins with the lightest weight and finds it challenging initially, but after a week of daily practice, she notices that the weight is easier to hold in place. She moves on to the next weight and continues her daily routine. After six weeks of consistent practice, she notices an improvement in her bladder control and a decrease in postpartum pelvic discomfort.
Incorporating weighted kegel exercises into your pelvic floor therapy routine can provide significant benefits for your overall pelvic health, including improved strength, support, and function. Don't wait another day to start improving your pelvic health - pick up a set of vaginal weights today and give weighted kegel exercises a try! If you've found this guide helpful, we encourage you to share it with friends and explore our other guides on Pelvic Floor Therapy. Remember, a strong pelvic floor is essential for living a healthy, active life!
