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.

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.

More Effective Pelvic Floor Exercise

This condition guide enables the user to practise contracting their muscles along with the machine to prepare for ‘real life’ scenarios where they don’t have access to the machine. Indeed, the skills learned when using the device can improve independent pelvic floor exercises by helping the brain to correctly identify the location of the pelvic floor muscles, as well as improving the user’s ability to ‘hold’ a contraction.

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.

Week 5 – Week 8: Use P10 in 2 phases as below. Use 6 days out of 7 (or alternate days if slightly sensitive). Change the positions in which you practise – try one session lying, one sitting and, if you have no problem retaining the probe, one standing still.

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: 30 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.

Week 9 – 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.

Phase 2: 30 minutes (sitting and standing).

TIPS

When joining in with the contractions, focus your attention on the back area of the pelvic floor (as if stopping wind), then try to use the entire muscle, the back area, the front around the bladder tube and even the side walls! Aim to hold your muscles with your mind as well as with the machine for the entire contraction part of the cycle and make sure you are not fading before the contraction is over. Remember to exercise in different positions (lying, sitting, and standing). Especially standing now as this is where life takes place!

VIew and download your 12-week exercise programme here.