Kegel exercises are designed to strengthen the pelvic floor, which provides support for the uterus, small intestine, bladder, and rectum. The pelvic floor is a layer of muscles and tissues that extend from the pubic bone to the coccyx (your tailbone). Kegels do tighten the vagina but not by tightening the vaginal muscles, as some people think.
So, how do Kegels work? They strengthen the pelvic floor muscles that surround the vagina. The best thing about these exercises is that they can be done just about anywhere, anytime, without anyone else knowing! Kegel balls come in many different sizes and weights—anywhere from 10 grams to 100 grams. Your best bet is use them daily and increase the weight gradually as you feel like your muscles are getting stronger. The heavier the ball, the more strength you need to hold it inside - so start small and work your way up.
If you are experiencing any of the following conditions, Kegel weights could be a helpful routine:
• Urinary or faecal incontinence
• Pelvic organ prolapse
• Postpartum challenges after a vaginal or c-section birth
• Weak pelvic floor muscles
How to Use Kegel Weights
First, wash your hands well with soap and water. Use the lightest weight if it is your first time trying vaginal weights.
Apply a generous amount of water-based lubricant to the weight, which will aid easy and comfortable insertion We recommend Kegel8 KE GEL Kegel Exercise Lubricant! If you are a beginner, start with lightweight plastic or silicone set and use Kegel balls with an arm, loop or string for easy removal, such as the Kegel & Vaginal Exercise Weight By Kegel8. While you are lying on your back, slowly and steadily insert the Kegel ball into your vagina. If there is a removal string/arm, make sure that this string remains outside of your vagina for removal. Now that the weight is inserted as far in your vagina as is comfortable, tighten your pelvic floor muscles - hold the contraction for 5 seconds, then relax for another 5 seconds. Repeat this step 5 times in a row to complete one set.
How Long Can You Leave Kegel Weights In?
Your pelvic floor muscles are just like any other muscle group. You need to exercise them consistently to see results. But also like your other muscles, they can get tired and sore with a new training routine.
We recommend you start Kegel training 2-3x per week for 10-15 minutes, then gradually work your way up to using them daily. You should only squeeze for about 5 seconds at a time, with breaks of at least 5 seconds between. Squeezing for too long or without a break could overexert your vaginal muscles and cause a temporary strain.
Discontinue use and see your doctor if you begin to experience:
- severe pain or discomfort
- unusual discharge
- unusual odour
Always wash/sanitise your Kegel cones/weights before and after use! We recommend using a specially formulated spray, such as the Kegel 8 Cleaning Spray.