You’ve probably heard of Kegel exercises, you may have even had a go at them yourself, but are they a regular feature in your fitness regime?
If you’ve tried exercising your pelvic floor and STILL experience little leaks, or maybe you tried once and just forgot all about them, it’s time to enhance your exercises. Read on to learn more.
Beginning with the basics
Before you enhance your pelvic floor exercises, you’ve first got to nail the technique. 50% of women perform a pelvic floor contraction wrong, so make sure you know exactly how to exercise your pelvic floor before moving onto the more advanced stuff.
How to exercise your pelvic floor:
- Sit, stand, or lie with your knees slightly apart
- Slowly tighten your pelvic floor muscles, starting at your anus (as if you’re holding in wind) and then tighten around your vagina
- Squeeze these areas and lift as high as you can to perform a pelvic floor contraction
How to enhance your pelvic floor exercises
So, you’ve got that basics down, but your pelvic floor isn’t acting as strong as it should be? Don’t worry, it’s not the end of the road. You can enhance your pelvic floor exercises in a number of ways:
- Use the Kegel8 Pelvic Floor Wand – To ensure that you are using the right muscles and exercising correctly, use the Kegel8 Pelvic Floor Wand. All you need to do is wave the wand downwards and your pelvic floor will thank you.
- Test Yourself with the Kegel8 Vaginal Cones – If you’re starting to get the hang of waving your wand downwards, try stepping it up a notch with the Kegel8 Vaginal Cones. This set of 3 weighted cones helps to give your pelvic floor muscles a real challenge.
- Bring in Backup with the Biofeedback Trainer – Want to know exactly how strong your Kegels are? Measure your squeeze and lift against the Kegel8 Squeeze Scale when using the Biofeedback Trainer.
What Should You Do If You Cannot Contract Your Pelvic Floor Muscles?
If you can’t feel your pelvic floor muscles contracting, then there is a possibility that they are especially weak. 64% of GP’s, Consultants, and Healthcare Professionals recommend using an electronic pelvic toner as the first course of treatment for a weak pelvic floor.
The Kegel8 Ultra 20 Electronic Pelvic Toner uses neuromuscular electrical stimulation (NMES) to exercise your pelvic floor muscles for you! Simply choose a physiotherapist-devised program, sit back, and relax – let Kegel8 do the hard work.
You can learn more about strengthening your pelvic floor muscles here.
 Golmakani, N. et al. (2015) The effect of pelvic floor muscle exercises program on sexual self-efficacy in primiparous women after delivery. Iran J Nurs Midwifery Res. 20(3): 347-353. Available from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462060/