Get More From Your Kegel8 Smart Balls Weighted Pelvic Floor Exerciser

 

You can make your Kegel8 Smart Balls Weighted Pelvic Floor Exerciser work for you in a number of ways. You can pop them in and go about your day, letting your natural muscle reflex do the work; you can enhance the results of your pelvic floor exercise routine by inserting your Smart Balls and squeezing against them for a more targetted pelvic floor workout; or you can follow this - your free advanced pelvic floor workout plan for a real challenge...

Exercise 1 - Endurance Kegels (Slow Kegels)

This exercise is designed to target the slow twitch muscle fibres in your pelvic floor. These are the muscle fibres responsible for pro-longed bladder control - enabling you to get to the loo in time or last longer through the night. If you suffer Urge Incontinence or Nocturia then this is the pelvic floor exercise for you!

1. Insert your Smart Balls Pelvic Exerciser and take a squat position.

How To Squat:

Place your feet just a little over hip width apart. Keeping your back straight, bend your knees to a 90 degree angle, pushing your bum back as if sitting down on a chair.

2. Hold this squat position and squeeze and lift your pelvic floor muscles against your Kegel8 Smart Balls and hold your squeeze for 5 seconds.

3. Keeping your back straight, stand upright again and relax your pelvic floor muscles for 5 seconds.

4. Repeat steps 2 and 3 five times.

 

Exercise 2 - Speed Kegels (Fast Kegels)

This exercise is designed to target the fast twitch muscle fibres in your pelvic floor. These are the muscle fibres that should respond quickly to support your bladder under sudden bursts of pressure like coughing, sneezing, laughing, jumping and running. If you suffer Stress Incontinence then this is the pelvic floor exercise for you!

1. Insert your Smart Balls Pelvic Exerciser and position yourself in front of a step - this can be an aerobics step or the bottom step of the stairs in your house.

2. Step up onto the step, one foot after the other, and squeeze and lift your pelvic floor muscles against your Kegel8 Smart Balls and hold for 2 seconds. Although this is a quick movement, ensure you squeeze and lift to your best ability.

3. Immediately step down the step, one foot after the other, and release your squeeze and lift relaxing your pelvic floor muscles for 2 seconds.

4. With such quick movements it may help you to chant as you exercise: (up) squeeze 1,2, (down) release 1,2.

5. Repeat steps 2 and 3 ten times.

 

Exercise 3 - Relaxation Kegels

The ability to relax your muscles is just as important as being able to squeeze your muscles when it comes to good pelvic health. This exercise is designed to put you in tune with your pelvic floor muscles so you becomes more aware of your pelvic floor movement and can be sure you are fully relaxing.

1. Insert your Smart Balls Pelvic Exerciser and take a lunge position.

How To Lunge:

Start with your feet together and stride your left foot forward as far as you can without jeopardising your balance. Bend your back knee down towards the ground without resting it down on the floor.

2. Hold this lunge position and squeeze and lift your pelvic floor muscles against your Kegel8 Smart Balls for 2 seconds.

3. Then slowly relax your pelvic floor muscles, almost pushing the Smart Balls down but whilst maintaining control of them.

4. Repeat steps 2 and 3 five times whilst holding the lunge position.

5. Now, keeping your pelvic floor muscles relaxed, stand up and bring your front foot back to your starting position. Now stride forward with the right foot and bend your back knee down towards the ground as you did before.

6. Hold this lunge position and squeeze and lift your pelvic floor muscles against your Kegel8 Smart Balls for 2 seconds.

7. Then slowly relax your pelvic floor muscles, almost pushing the Smart Balls down but whilst maintaining control of them.

8. Repeat steps 6 and 7  five times whilst holding the lunge position.

 

Do your advanced pelvic floor workout once a week with your Kegel8 Smart Balls Weighted Pelvic Exerciser as part of your usual pelvic floor workout and notice a real difference in your strength, control and confidence!

 

You can monitor your progress with our Kegel8 Trainer which uses our unique Kegel8 Squeeze Scale to measure your pelvic floor strength and give you the drive and determination to stay dedicated to your kegels. Keep Kegel8-ing!