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Discover more effective pelvic floor exercises in just 12 weeks, with the help of the Kegel8 Ultra 20 & Amanda Savage!

Amanda Savage is one of the UK’s leading specialist pelvic floor and women’s health physiotherapists. With over 20 years’ experience offering supervised pelvic floor muscle training and support for the recovery of pelvic organ prolapses, incontinence and pelvic surgeries, she also has post-graduate qualifications, including a master’s degree from the University of Cambridge, and is a member of the Professional Network of Pelvic, Obstetric & Gynaecological Physiotherapy (POGP). Working alongside us for many years in the development of our best-selling device, the Kegel8 Ultra 20 V2 Electronic Pelvic Toner, to ensure its efficacy, she continues to be an ambassador of our brand. An integral part of ensuring all supporting information and instructions are medically accurate so that the device is used correctly/effectively, she has also created 9 exercise guides that utilise a unique combination of the pre-set programmes to ensure treatment is tailored to the specific condition of the user.

Find out more about Amanda Savage, her qualifications, experience, knowledge, and affiliations here.

Amanda Savage

This tried and tested 12-week exercise programme has been created by Amanda Savage. It designed to ensure optimum treatment for your specific condition using the Kegl8 Ultra 20 V2 Electronic Pelvic Toner.

Please Note: Before proceeding with any of these condition exercises, make certain to run built-in programmes P01 and P02. These are sensitivity tests to help you determine if it’s safe for you to move forward with the following exercise.

Menopause, Perimenopause & Post Menopause

This easy exercise plan has been created to alleviate the associated symptoms of the menopause. The unique combination of programmes has been shown to reduce bladder weakness by improving closure of the bladder tube to prevent leakage, calm the nerves responsible for a sensitive bladder, improve sexual sensation by increasing blood flow to the vaginal tissues and improve the support shelf for the organs for those that have suffered pelvic organ prolapse or are experiencing a ‘dragging’/heavy sensation in this region.

Week 1: Use P03 every other day as you get used to the probe. P03 features long recovery rests between muscle contractions, and it consists of 2 phases: Phase 1 - 15 minutes low frequency and Phase 2 - 30 minutes higher frequency.

Week 2: Continue using P03 but do so daily for 6 days (if stimulation was comfortable in week 1). Have a rest on day 7 and take an additional rest day if you are at all uncomfortable. If tender or irritated, continue in an alternate day pattern.

Week 3 & 4: Use P04, which features longer muscle contraction times (8 seconds) but still has a long rest period between each cycle. There are 4 phases, so frequency changes more often and you should try to ‘join in’ now as the muscle contracts. Do so by drawing up and in when you feel the stimulation. Don’t worry if you can only join in for the first few seconds - let the machine do the rest of the work.

Week 5 – Week 8: Use P10 in 2 phases as below. Use 6 days out of 7 (or alternate days if slightly sensitive).

  • Phase 1: 10 minutes of continuous low-frequency current to improve awareness of the muscle position, blood flow, nerve sensitivity. Relax in this phase - relaxing muscles completely is also a skill we need (to urinate, empty the bowels and for enjoyable sex).
  • Phase 2: 20 minutes medium frequency current to stimulate the fast and slow pelvic floor muscle fibres by contracting for 5 seconds then relaxing for 5 seconds in cycles. Help your brain to learn what to do by joining in with some of these contractions, trying to contract for the entire 5 seconds. Join in for 1 minute, then let the machine do the work for 1 minute or count joining in for 6 cycles, then letting the machine do 6 cycles.

If Urgency, frequency and urge incontinence persist, use P09 for alternating sessions. This is a neuromodulation low-frequency, long stimulation programme. Use a vaginal probe, ankle electrodes or one or two pairs of electrodes over the sacrum (using two channels).

Week 9 – Week 12: Use P11 in 2 phases as below, joining in with the contractions. These are short cycles, with a 5 second contraction followed by a 5 second rest.

  • Phase 1: 10 minutes – when joining in with the contractions, focus on the back area of the pelvic floor (as if stopping wind)
  • Phase 2: 20 minutes – when you join in, try to use all the muscle - the back area, the front around the bladder tube and even the side walls