Pelvic Floor Exercise
Pelvic Floor Exercises, or Kegel Exercises as they are also known, strengthen your pelvic floor muscles which support your uterus, bladder and bowel. Kegel exercises can reduce urinary incontinence, help women with natural childbirth and prevent and help with genital prolapse. Although Kegel exercises are simple enough, this is the real-world and many of us often just can’t find the time to remember to do them and we quickly lose interest - and if your pelvic floor muscles are already weak, its all you can do to locate them let alone ‘lift and squeeze’ them!
Kegel8 Has The Solution
- Medically approved pelvic toner machines
- Electronically strengthens your pelvic floor
- Locates and exercises your pelvic floor muscles
- Timed programmes devised by physiotherapists
- Helps you regain bladder control and avoid prolapse
- A strong pelvic floor means flatter tummy muscles too!
The Kegel exercise or "Kegel squeeze" was named after Dr Arnold Kegel, a Californian Gynaecologist who developed these exercises as a non-surgical treatment for pelvic floor weakness. Today, pelvic floor exercises are held as first-line treatment for incontinence and prolapse, and should be carried out by us all as part of our daily routine to prevent pelvic floor weakness.
Your typical manual Kegel exercise routine should go as follows:
- Step 1. Slowly tighten your pelvic floor muscles and pull them up towards your belly-button (lift and squeeze). Hold for 5 seconds... then relax. Repeat this 5 times.
- Step 2. Do your "lift and squeeze" as before, but faster this time, holding for just 2 seconds. Repeat this 5 times.
- Step 3. Now alternate steps 1 and 2 (5 slow Kegels, followed by 5 fast Kegels) and do this for 5 minutes.
"If you're not exercising them (pelvic floor muscles) the problem is you could start to become incontinent and the problem could get steadily worse... The good news is that if you do exercise them regularly you can prevent it..."
- Dr. Dawn Harper
With a strict routine like this, carried out at least 3 times a day, you can expect to see improvements from 8 to 20 weeks. However, you must always ensure you are engaging the correct muscles. It is easy to sometime squeeze your buttocks or stomach muscles inadvertently - this is not a good Kegel.
There Must Be A Better Way!
Thanks to a new generation of electronic pelvic toners such as the Kegel8 Tight & Tone and the Kegel8 Ultra electronic pelvic toner, Kegel exercises are easy and super efficient. You can receive a thorough targeted Kegel work-out in minutes a day that is much more effective than manual exercises alone.
If you still prefer to exercise manually rather than using an electronic pelvic toner, Kegel8 has some simple solutions to make your Kegel exercises easier and more efficient. Our manual pelvic floor exercisers such as the Kegel8 Vaginal Cones help you to find the right muscles and make sure that you are 'lifting and squeezing' in the right way.
"The probe stimulates the muscles - the right muscles in the right way"
- Dr Chris Steele
How Does Kegel8 Help?
Working deep within your pelvic floor muscles, Kegel8 electronic pelvic toner devices use electronic pulses to make your muscles contract, exercising them and making them strong again. Many women report amazing results within weeks!
Kegel exercise is for life whichever way you choose to do it - use it or lose it! Invest in your pelvic health and benefit in so many ways - full bladder control, full bowel control and increased sexual sensation for you and your partner!
Did You Know?
A Kegel8 pelvic floor toner can get 90% of your pelvic floor muscles working - manual Kegel exercises only manage to work 40% of the muscles.