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.

Uncontrollable Gas/Wind & Bowel Control

This easy exercise plan has been specifically created to improve bowel control and reduce excess gas/wind by strengthening the muscles responsible for supporting the bowel. It not only ensures the efficacy of pelvic floor exercise when using your Kegel8 Ultra 20, it actively encourages the user to practise contracting their muscles alongside the machine, instructing them to focus on the back area (as if stopping wind) at the appropriate times, which prepares them for ‘real life’ scenarios when they don’t have access to the machine.

Week 1 & 2: 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. 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. Now focus your attention on the back area of the pelvic floor (as if stopping wind). 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 P17, which is a medium frequency programme with a duration of 40 minutes. It consists of 5 seconds stimulation/5 seconds rest cycles. Start by focusing on the back area of the pelvic floor (as if stopping wind) and then focus on using the whole muscle – the back area, the front around the bladder tube and even the side walls.

TIPS

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. Switch between focusing your attention on the back part of the pelvic floor and then using the entire pelvic floor (front, back and sides) and use 6 days out of 7 (or alternate days if your internal tissues are sensitive).

Week 9 – 12: Continue using P17 and try some more advanced skills such as aiming to hold your muscles with your mind as well as with the machine for the entire contraction part of the cycle. Also focus on regularly chaging your focus from the back part of the pelvic floor and anal sphincter to using the entire pelvic floor (front, back and sides) together.

View and download your 12-week exercise programme here.