It might surprises you to know that 2 of every 3 women have weak pelvic floor muscles. Weak bladder control, vaginal atrophy, lower back pain, decreased sexual stimulation are just a few of the problems experienced by women everywhere. The good news is that this condition is not normal and maybe reversed through regular exercise with the Kegel weights. You can learn how to use Kegel weights to overcome these problems.
How do Kegel weights work
Before knowing any further let’s take a moment to look at the principle behind the Kegel weights and learn something about the female body. This will help you understand how do Kegel weights work.
The pelvic floor muscles are actually a group of muscles that support the organs in the pelvic region. These muscles are shaped like a hammock and stretched from the pubic bone to the tail bone. It is essential to know that child birth and natural aging weaken these muscles. When this happens the hammock begins to sag causing all of these problems.
For years physicians and health care professionals have prescribed Kegel Exercises to try and overcome these problems. Actually most women know of Kegel exercises, but few practice them correctly. Many have trouble locating the correct muscles to focus on, causing unsatisfactory results. This is where Kegel weight comes in.
The Kegel weight is designed to enhance and accelerate the traditional Kegel Exercise by adding weight resistance. As you know adding weight will greatly strengthen muscles. In the exercise you gently lift the Kegel weight by contracting the pelvic floor muscles which surround the vagina. As you resist the force of gravity pulling the Kegel weight downward, your pelvic floor muscles are strengthened at an accelerated rate. So Kegel weight combines weight resistance by lifting and isometric exercise by squeezing.
Different types of Kegel weights
There are several types of Kegel weights. But the most commonly used are two basic types. One type consists of a cone with a set of interchangeable weights. You have to open the cone to replace the weight when it is necessary to change the weight.
The other type consists of a set of different weighted cones. We find this type of Kegel weights more practical to use because you don’t have to disassemble the cone. Anyway, both types will do the job equally well. It’s up to you to choose what suits you best.
How to insert Kegel weights
Clean your Kegel weights in warm water with an antibacterial neutral soap before and after each use. Also wash your hands before use. You can apply a water based vaginal lubricant before use for easy insertion.
Gently push the cone into the vagina with the string lying outside the vagina. Inserting the cone should be as effortlessly as using a tampon, but it should be positioned lower than a tampon. You should be able to touch the bottom of the cone with your finger.
How to do the exercises using Kegel weights
Now keep your finger on the bottom of the cone and try the pelvic floor muscles contraction. To locate the muscle group, tighten the muscles around the vagina and urethra just if you are trying to stop urinating. If you are using the correct muscles the cone should move away from your finger. If the cone pushes onto your finger you are contracting the wrong muscles.
You should feel like you are pulling up and holding the cone back in. Not pushing down as you would in a bowel movement. It may take you a few days or week before locating the correct muscles, but don’t be discouraged. Practicing this will make the exercises more effective. This is an important part of your exercise program.
Kegel weights are used in a standing position by using gravity’s force to strengthen and tone the correct muscles. If you can retain the weight without difficulties use the heavier one. If you can’t retain even the lightest cone lay down with your knees up and pull on the string while doing your pelvic exercises. Try to hold the cone from being removed. Try tightening your muscles 10 to 20 times, then standing back up and seeing if you can now retain the cone in place. Do this for a week or until you can retain in place the lightest cone in standing position. Always refer to your manual provided with your weight set.
Kegel weights exercise program
Now you can start with exercises. Contract your muscles and hold for 5-10 seconds. As you squeeze the sloped sides of the cone you should feel like you are pulling the weight upward. As you contract the weight will slightly rise. When you relax the weight will begin to fall back down. Relax for 5-10 seconds after each contraction.
If the weight is pushed out during contractions you might not have placed it far enough into the vagina or you could be pushing with your abdominal muscles instead pulling with your pelvic floor muscles. You shouldn’t tighten your abdominal muscles or tighten your buttocks. If you need to support the Kegel weight during contractions simply rest your hand against the end of the cone or use the lighter one. A typical routine lasts 15-20 minutes twice a day. Usually, it is recommended that you work until you are tired but not more than 20 minutes, depending on the manufacturer’s recommendations.
Depending on your initial strength the Kegel weight may or may not move at all. In several weeks your strength should increase enough to begin lifting the Kegel weight. As you build up your pelvic floor muscles you can change from lighter to the heavier weight. Remember, you should not tighten your abdominal muscles or tighten your buttocks.
If things don’t work don’t be discouraged!
If you are unable to lift the Kegel weight don’t be discouraged it takes most women several weeks. The best results are seen by women who work out every day for the first two weeks. Then begin to cut back if they see their goals realized. If you are not see results after two weeks you may not be doing exercises correctly.
It is normal to feel some discomfort or soreness in the pelvic region when first beginning to exercise. Some women have said, the soreness is similar to ovulation. Any discomfort or pain may be attributed to muscle strain and should subside with continued use. If you have any discomfort from exercising you might be pushing yourself too hard. Slow down and do your exercises not as often. If discomfort persist or severe pain occurs discontinue use and consult your physician.
The Kegel weight system is flexible. When you feel that you have sufficient strength of your pelvic floor muscles and are satisfied with the results you can use the Kegel weights as much or as little as you want. With proper consistent and moderate use you should be able to reach your goals in a reasonable amount of time.
The Kegel weights are designed to be used in the privacy and comfort of your own home. Once you learn how to use Kegel weights you can do the exercises while working around the house or even while jogging. By strengthening your pelvic floor muscles you can improve your sex life and enjoy all the benefits from the Kegel weight exercises.
Trusted resource: www.nlm.nih.gov
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