Kegel Exercisers: The Ultimate Guide
Exercising your pelvic floor muscles should be a part of your daily fitness routine, no matter your age. But, did you know that you can make Kegels easier with a Kegel exerciser?
A Kegel exerciser is a device that helps you perform those all important pelvic floor exercises. Simple exercisers offer biofeedback to show when you are squeezing the muscles correctly. Advanced exercisers are an even better alternative, such as an electronic Kegel exerciser. An electronic pelvic floor toner can work those pelvic floor muscles for you - all with the push of a button. An electronic device is a must have for those who cannot correctly contract their pelvic floor muscles, or for those who already have a weak pelvic floor (often characterised by little leaks when they cough or sneeze and/or even a prolapse).
Table of Contents
- What are Kegel Exercises?
- How Do You Do Kegel Exercises?
- What are the Benefits of Kegel Exercisers?
- Do Kegel Exercises Make You Tighter?
- Things You Need to Know About Kegels
- Which Kegel Exerciser is Right for You?
What are Kegel Exercises?
Kegel exercises are the repetitive contraction and relaxation of the pelvic floor muscles, also known as the Kegel muscles. Regular pelvic floor exercises help to improve and maintain the strength of your pelvic floor, in the same way as you workout other parts of your body.
Kegel exercises may not be something you expect to include in your exercise routine, but they should be a focus for everyone. This act of squeezing and relaxing your pelvic floor is vital to keep your pelvic floor muscles strong and supportive. They are even more essential if you workout often, as high impact exercises such as running and lifting weights put an immense pressure on your pelvic floor - leading to the muscles weakening.
But, do Kegels actually work? How do you know if you’re performing them correctly? For how long should you hold your pelvic floor muscle squeeze?
To reap the benefits of Kegel exercises, you must first learn the correct technique.
How Do You Do Kegel Exercises?
You may not be aware of your pelvic floor muscles during your day-to-day activities. They automatically react to pressures such as sneezing and coughing to prevent leaks without you having to think about it. They also help you hold your bladder for longer so you can reach the toilet in time.
You need to practice isolating your pelvic floor muscles in order to exercise them. It’s common for people to squeeze their abdominal, buttock, or leg muscles at the same time - but this reduces the benefits of the exercises and limits the improvements you can make.
To perform a Kegel, you must:
- Squeeze the muscles around your anus (as if you're trying to hold in wind)
- Tighten your vaginal muscles at the same time
- Squeeze and lift both areas as high as you can - without tensing your bottom, legs or stomach muscles
- Relax and repeat
Some women have such weak pelvic floor muscles, they are unable to even gently contract them effectively in order to strengthen them. This is common for women who have been pregnant, post-menopausal women and runners. What are the options if this sounds like you?
The Inventor of Kegel Exercises – Dr. Arnold Kegel:
In other words, squeezing against an item as a form of resistance as you exercise your pelvic floor muscles helps to greatly improve the tone of your pelvic floor.
Kegeling in the 21st century means that you can use clinically-proven technology to enhance the effectiveness of your pelvic floor exercise – allowing you to quickly achieve all the benefits that come with having a strong and healthy pelvic floor, such as:
- Control over your bladder and bowel
- Strong support of your pelvic organs including your uterus
- Heightened intimacy, sensation and even orgasms
- A speedy recovery from pregnancy and childbirth
- Men see an improvement in erectile function
What are the Benefits of Kegel Exercisers?
Kegel exercisers help to take the confusion out of pelvic floor exercise. The Kegel8 electronic toners produce comfortable and safe muscle stimulation that effectively contract the correct muscles in your pelvic floor – strengthening and toning your pelvic floor with the push of a button.
Electronic stimulation of your pelvic floor muscles teaches you what an effective Kegel contraction should feel like – so that you can practice your Kegels anytime, anywhere!
The best-selling Kegel8 Ultra 20 Electronic Pelvic Toner has 20 clinically-proven programmes, developed with Specialist Physiotherapists, that target a variety of common pelvic floor related issues. It comes with the innovative Kegel8 Glide Gold Probe.
The Kegel8 Glide Gold Probe probe is guaranteed to enhance the effectiveness of your exercises through its gold electrodes. These are perfect for those who have a nickel intolerance; plus, they help to boost conductivity! The Kegel8 Glide Gold Probe’s innovation doesn’t stop there – its unique ‘scoop’ shape makes it the most comfortable probe to use; even if you have a prolapse or low cervix.
The Kegel8 Ultra Vitality Electronic Pelvic Toner is a clinically proven electronic Kegel exerciser that eases you into pelvic floor exercise with 12 comprehensive exercise and relaxation programmes. The Ultra Vitality tackles a huge number of pelvic floor problems, with clinically proven programmes for urine and bowel incontinence, weakness, pain relief, and an extra emphasis on improving intimate sensations and vitality. This Kegel exerciser also includes the best-selling Pelviline Vaginal Probe for comfortable, precise exercise.
The Kegel8 V For Men Pelvic Toner is a revolutionary digital pelvic floor toner designed especially for men. Is it the ONLY pelvic floor toner for men that can be used with an anal probe or external skin electrode pads.
The Kegel8 V For Men was developed in the UK with leading clinicians to ensure the best possible results. You can use the V For Men toner anytime, anywhere, to combat a multitude of pelvic floor issues, including incontinence, erectile dysfunction, pelvic floor strength. Plus, for those men who find it uncomfortable to use a probe to stimulate their pelvic floor muscles, you also have the option to use external electrode pads with a huge number of Kegel exerciser programmes.
The Kegel8 Pelvic Floor Wand is a vital tool in discovering your pelvic floor strength. As a resistance tool, with this Kegel exerciser, you will immediately see whether your Kegel contractions are effective or not; simply squeeze and lift your pelvic floor muscles, and the wand waves down. This biofeedback exerciser can help women everywhere learn how to strengthen, control and support their pelvic floor.
The Kegel8 Vaginal Cones are a set of 3 weighted Kegel exercisers, perfect for a pelvic floor challenge. These weighted vaginal cones serve as an effective pelvic floor strengthening system that you can use at home for just 12 weeks for fast and effective results. Designed with one of the UK’s top Physiotherapists, these vaginal cones have a unique indicator tail which allows you to find out if you are exercising your muscles correctly. If you squeeze your pelvic floor muscles and the tail moves down – you’ve got the hang of Kegels. Plus, the Kegel8 Vaginal Cones are made from medical-grade Santoprene so you can be assured they are body-safe and hygienic!
The Kegel8 Mother Nurture Electronic Pelvic Toner and Labour TENS Machine is a must for all mums. This device combines a Kegel8 pelvic floor exerciser with a labour TENS machine to prepare your pelvic floor for pregnancy, provide pain relief during labour, and retrain your muscles after childbirth. The Kegel8 Mother Nurture provides effective TENS pain relief during labour - meaning there's no need for drugs!
The Kegel8 Biofeedback Pelvic Trainer helps you to improve, measure and keep a track of your pelvic floor strength. The trainer guides you through timed fast and slow Kegel exercises, and displays your current progress on-screen. The unique 'Squeeze Scale' helps you to monitor your progress and measure your squeeze success.
Do Kegel Exercises Make You Tighter?
If you make Kegel exercises a part of your daily fitness regime, you will definitely notice benefits inside and out. Benefits of a strong pelvic floor include:
- Improved intimate sensations for both you and your partner
- Decreased likelihood of developing urinary incontinence
- Better control over your bladder and bowel
- Improved pelvic floor support of your pelvic organs
- Easier pregnancy and childbirth
Things You Need to Know About Kegels:
- 50% of women perform Kegels incorrectly – often as a result of incorrect muscle use and poor technique.
- Your pelvic floor muscles are just like any other muscle in the body – frequent exercise keeps them strong and healthy.
- Kegels target two types of muscle fibres in your pelvic floor; fast twitch and slow twitch fibres.
- A healthy pelvic floor is vital to maintain for all women, no matter your age!
Which Kegel Exerciser is right for you?
We have a wide range of Kegel exercisers, designed for the individual in mind. All of our pelvic floor exercisers are held to stringent standards to ensure that our customers are guaranteed a superior product. Our vaginal cones and electronic pelvic toners have each been proudly manufactured in Great Britain to the strictest quality and safety specifications.
Don't just take our word for it! Hear from real Kegel8 users
“It’s life changing for me
I am absolutely blown away with Kegel8. I thought that ‘oops moments’ and feeling unattractive were the future, but I’m so excited that my life will change with this. It is the best purchase I’ve ever made. It’s life changing for me – thank you” - Tracey
“Recommended by Physio
This was recommended to be my Physiotherapist after I had a bladder prolapse. After 3 months, there’s definite improvement. I feel so much better that I am taking control – it has empowered me, and I recommend it to everyone. I try to educate other women about this, we sisters must spread the word!” - Mrs KL
Kegel, AH. (1952) Stress incontinence and genital relaxation; a nonsurgical method of increasing tone of sphincters and their supporting structures. Ciba Clin Symp. 4:35-51.
Riazi H, Bashirian S, Ghelichkhani S. Kegel exercise application during pregnancy and postpartum in women visited at Hamadan health care centers. Iran J Obstet Gynecol Infertil. 2007;10:47–54.