Quick Tip: Empty your bladder and bowel BEFORE each session.

Find your starter weight: Insert the white colored weight and see if you can hold it in for 2 minutes while standing (no hands). If you can manage it, move up to the next darker shade. Repeat until you have found a challenging yet comfortable weight.

Every woman starts from a different level of kegel/pelvic floor strength. It is common for some women to struggle with the first weight. If you can't keep the weights in, you may need to gain some base level of strength by performing Kegel Exercises for beginners.

Yes, many of our customers use a lubricant to help with the insertion and to add additional challenge when using the weights. Just make sure to use a water based silicone as silicone-based ones can damage the weights.

Use a challenging weight for 1-15 mins every day.  Depending on the day, you might be able to hold a weight longer or shorter periods of time, and that’s ok.  Your muscles can be tired, or you might be a little dry which can make holding the weights easier. Do what works for you on each day, targeting around 15 minutes.

Many women find it convenient to do use the weights during their morning or evening routines and/or while showering. We recommend standing and moving with the weights to encourage your muscles to engage while doing daily activities.

As your pelvic floor muscles get stronger, you can move up to the next darker weight for an additional challenge. It could take a week or two to progress to each color weight. Every woman is different, so do what works for you. Challenge yourself without overdoing it.

Use a mild soap  and warm water to wash the weights before and after each use

When the weights are inserted your body, the body will naturally compensate to hold them, assuming you are properly lubricated. Your pelvic muscles will be activated just by having the weights inserted. However, the maximum benefit comes when the weights begin to slip and you will feel the need to tense your muscles to hold the weights in. So in a way, it is a combination of some unconscious and conscious (active) squeezing.

We also have some advanced Kegel exercise techniques that you can use with the weights, as you start working your way up and need an additional challenge.

Some women begin to feel results as quickly as 1-2 weeks, but most women will take 3-4 weeks of consistent use to see improvement. Just like any exercise program for other muscles in your body, you will not see results overnight. It takes consistent effort and following the instructions and I'm sure you'll feel much better!