The 21st December marks Winter Solstice in the UK – meaning that we will be plunged into darkness for what feels like a lifetime… Ok, well not quite. But today of all days is when we will experience fewer hours in the sunlight and longer in the darkness.
But, one thing that we can’t leave in the dark is our pelvic floor! Read on to learn how you can shine a light on your pelvic floor this winter.
How To Do Pelvic Floor Exercises
Pelvic floor exercises have actually been around for a while now – over 6 decades! Yet, 50% of women still don’t know how to produce an effective pelvic floor contraction. That’s where Kegel8 come in – you can learn exactly how to produce an effective Kegel by following the directions below:
- Sit, or stand, with your knees slightly apart.
- Tighten the muscles around your anus – as if you’re trying to hold in wind. At the same time, tighten the muscles around your vagina – squeeze and lift!
- For a slow Kegel exercise, try and hold this position for up to 10 seconds and then relax.
- For a fast Kegel exercise, squeeze and lift quickly for 2 seconds and then relax. Repeat 10 times.
You should repeat slow 10-second Kegel, and 10 fast Kegels, 3 times per day to strengthen your pelvic floor! Learn more about doing your Kegel exercises here.
What are the Benefits of Pelvic Floor Exercises
There are a wide variety of advantages when you complete daily pelvic floor exercises. Performing your Kegel exercises with an electronic toner can help you to reach a particular goal in faster time. But as long as you’re Kegeling, you’re winning! A few of these benefits include:
- Reduces urinary incontinence – When you strengthen your pelvic floor, your pelvic organs will be more supported, and you will be in more control of them.
- Improves sexual intimacy – The vagina passes through the pelvic floor muscles, and as a result, both you and your partner will experience greater intimate sensations during penetrative sex. Plus, a stronger pelvic floor leads to stronger orgasms!
- Prevent a pelvic organ prolapse – By keeping your pelvic floor muscles strong and supportive, you can prevent your pelvic organs from drooping down from their naturally elevated position.
- Easier childbirth – Your pelvic floor muscles help to support your baby during pregnancy and help to move your baby’s head into the correct position during labour.
- Better bladder and bowel function – If you have a weak pelvic floor, you are more likely to experience incontinence when you sneeze, cough, laugh, or lift heavy objects.
What if Kegel Exercises Don’t Work for Me?
Struggling to see any improvement? You may be better off trying electrical stimulation of the pelvic floor muscles to increase strength.
The Kegel8 Ultra 20 Electronic Pelvic Toner has 20 clinically-developed programmes that help you tackle a multitude of pelvic floor disorders - from incontinence to pelvic pain, all with the push of a button.
Don’t leave your pelvic floor in the dark during this Winter Solstice, get Kegeling today with Kegel8!
Reviews for the Kegel8 Ultra 20 Electronic Pelvic Toner
Samantha - Excellent Product!
"Like many of you I gulped at the price a bit......six weeks on I wish I'd bought one sooner! Haven't used a pad for three weeks or more, just a teeny little panty liner in case. Have got so much confidence back and don't think I will need surgery. Can't recommend it enough."
Gill - Amazing Results in Four Weeks
"I had a hysterectomy at 45 then, five years later, had my ovaries removed. Both were major surgical procedures which took their toll on my pelvic floor contributing to my having an anterior prolapse which has caused a great deal of discomfort. Refusing to simply accept that the situation was irrevocable, I visited my GP who told me to self-refer for physiotherapy. I also tried an alternative device available on the market which didn't improve my condition. I did quite a bit of research online and read all the information on the Kegel8 website before finally deciding to give it a try four weeks ago. I am both amazed and delighted with the results so far. My pelvic floor already feels tighter when lifting and I even managed to push my elderly aunt in her wheelchair the other day something which would have left me in a great deal pain a few short weeks ago. I can honestly say that this is the best device available and has certainly given me a quality of life I never expected or even dared hope to have. I cannot recommend Kegel8 highly enough. Thank you!"
 Ackerman, A. L. Anger, J. Eilber, K. Histed, S. Kiyosaki, K. Maliski, S. Sevilla, C. (2013). Female Pelvic Medicine & Reconstructive Surgery. Patient Understanding of Pelvic Floor Disorders: What Women Want to Know. [online] 18(3), p 137-142. [viewed 06/04/2018]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3733672/
 Handa, V. L. (2018). Effect of pregnancy and childbirth on urinary incontinence and pelvic organ prolapse. [online] UpToDate.com, 2018 [viewed 06/04/2018]. Available from: https://www.uptodate.com/contents/effect-of-pregnancy-and-childbirth-on-urinary-incontinence-and-pelvic-organ-prolapse
 National Childbirth Trust, NCT. (2014) Pelvic floor exercises how-to guide: Pregnancy & beyond [online] National Childbirth Trust, 2014 [viewed 05/04/2018]. Available from: https://www.nct.org.uk/pregnancy/pelvic-floor-exercises-during-and-after-pregnancy