How to use Kegel Weights
Kegel exercises are essential for ladies with pelvic issues when it comes to building up your pelvic floor. But unless you perform a Kegel exercise 80–100 times a day, it is challenging to see meaningful benefits without adding resistance to your activities. The issue with doing that many Kegels each day is that it takes a lot of time and energy, both of which are sometimes in short supply in our hectic lives.
How Do Kegel Weights Work?
Kegel exercises are used to strengthen the pelvic floor, which is made up of muscles—important ones, no less—that need to be strengthened. This muscle group supports several important female organs, including the bladder, uterus, vaginal canal, and rectum. The goal of devices like Kegel balls (also known as ben wa balls or eggs), vaginal weights, cones, and others is to supplement traditional Kegel exercises and provide you with an efficient workout in less time while hastening the development of your Kegel muscles.
With or without Kegel balls, pelvic floor exercises can help you tighten your pelvic floor and can help with common problems that affect women, like pelvic organ prolapse, incontinence, and bladder control. They can also help you feel more in control of your genital muscles.
You'll be utilising your Kegel weight in no time if you follow our step-by-step instructions on how to do so.
- To find the Kegel weight that is appropriate for your present strength level (usually the lightest weight). Seven weights are available from Femy in our progressive system.
- Use it everyday for around 15 minutes, particularly while engaging in physical activity like light housework, taking a shower, or getting ready in the morning.
- Make progress to the next heavier one as you gain strength.
Knowing Where to Start
Finding your starting point is the first thing to do when utilising a Kegel exercise trainer. Start by first washing them in warm water with a light soap. Start with the white color ball in your set.
With one leg raised on a step or chair, adopt a comfortable position. Take hold of the end with the cord attached and slide the kegel weight into your vagina gently, just like you would a tampon. The cord should stay outside of the vagina. As required, apply a water-based lubricant.
You might notice that the weight naturally pushes up and away from your fingers as it is drawn into your vagina when you contract your pelvic muscles to support it.
For a while, try to hold or squeeze. If you're successful, take a moment to unwind, take it off, and repeat the procedure the next day with the next darker shade.
Follow this procedure repeatedly until you find a resistance level that is difficult but manageable for a few minutes.
Then start the daily 15-minute use regimen, continuing until it no longer seems difficult for two to three days. Then, as described in our FEMY Beignner to Advanced user guides, you can start using the larger sizes while performing Kegel exercises along with functional motions. Continue on to the next shade after these become less difficult.
Common Questions When Using Our Pelvic Floor Exercise SystemWhat If The White Kegel Weight is Too Heavy?
Not to worry! In this situation, you should try to hold the object sitting down rather than standing up. If that's still too difficult, consider lying down.
Additionally, we urge you to read our article on Kegel exercises so you can complement performing conventional Kegels throughout the day without the use of a gadget.
You'll be prepared to start trying them again after a week or two of using the vaginal weights while seated or lying down and performing the conventional Kegel exercises in the aforementioned link.
Additionally, when starting out, women frequently flex their abdominal muscles rather than their pelvic floor muscles. Your pelvic floor will typically be compressed and the weight will be pushed out when your abdominal muscles are tight.
Although stopping and starting the flow of urine on the toilet repeatedly is not advised since it can harm the pelvic muscles, you can do it once or twice to get acclimated to the sensation by flexing your pelvic floor muscles.
Additionally, we advise you to utilise Kegel weights while completing the above-discussed classic Kegel exercises because it might be challenging for a beginner to "locate" their pelvic floor muscles.
Finding the pelvic muscles can be difficult, and since you can't see them move, it might be difficult to concentrate on the precise place.
This is a factor in the widespread recommendation of pelvic floor exercises by physical therapists for patients who have poor proprioception, another word for body awareness.
What if I Can Hold the Heaviest One Right Away?
This is really unusual. Firstly, congratulations! Fewer than 1% of our customers are immediately able to achieve this. However, you still have room for improvement!
You should do one or all of the following:
- To make sure that vaginal dryness isn't creating too much friction against your vagina, use additional water-based lubricant.
- After placing the weight, do a Kegel while slowly drawing the cable away from your vagina to make your muscles hold it in place.
- Include additional body movement by doing yoga, pilates, brisk walking, elliptical training, or anything else that gets your legs and deep core muscles moving. Even an experienced yoga master will find it difficult to complete these tasks with the device implanted!
Continue regularly using the vaginal weights for around 15 minutes, but pay attention to your body. Similar to other muscles, your pelvic muscles might become sore and fatigued when they aren't used to exercising.
If you require a break, give yourself one! Every woman has a distinct level of pelvic strength, which is a marathon rather than a sprint. You don't want to overwork yourself because it will take time.
Try moving up to the next darker color kegel weight if the present barrier feels a little too easy. Depending on how you're feeling on any given day, it's acceptable to move up and down utilising various ones. Similar to regular fitness programmes, some days you feel like taking on the world, while other days you need a break.
Congratulations! We're delighted for you! Simply reduce the number of times you use the Kegel balls to 2-3 times per week to retain your current strength. As with any muscular strength, your muscles will decrease if you don't follow a maintenance program—if you don't utilise it, you lose it! Maintain your excellent job so you can keep relishing your success. We're happy to hear that you succeeded! Send us an email if you'd want to share the happy news with us because we love to celebrate with our customers:-)
Best Practices Before and After Using
Make sure to wash the vaginal weights both before and after each use. They are quite simple to clean with warm water and mild soap because they are non-porous and won't allow anything to penetrate inside of them. Cleaning is crucial for both your personal hygiene and safety.
Your Questions Answered
Do They Actually Work?
Yes. According to research, when done frequently enough, Kegel exercises (voluntary contractions of the pelvic floor muscles) can help with problems like urine incontinence and pelvic organ prolapse. They are typically prescribed as a contraction of the pelvic floor muscles, held for 3-5 seconds, conducted in sets of 10, 3–8 times per day. The number of per day and for how long depends on the research.
Are Kegel Exercises Effective?
They have been proven to be successful in treating difficulties with the pelvic floor in both men and women that are linked to urinary incontinence, overactive bladder, sexual problems where women have trouble having orgasms, and improved arousal during sex.
Do Kegel Weights Help You Tone or Make You Tight?
Kegel balls function by enhancing the muscles of the pelvic floor. These muscles provide support for the uterus, rectum, vaginal canal, and bladder. Vaginal muscles can be strengthened by utilising Kegel balls or weights to help establish a tighter seal around the urethra, vagina, and rectum.
How Long Before Kegel Exercises Work?
Depending on how frequently and how many per day are done, it may take some time before pelvic floor strength improves. In 10 repetitions of kegels with a 3-5 second hold, six to eight times daily, there may be noticeable changes in strength after three to four weeks. The severity of the muscle damage and how long the injury has been present are other factors that affect when the pelvic floor changes are visible. Pregnancy, childbirth, surgery, chronic constipation, and prolonged coughing are a few scenarios in which the pelvic floor may sustain damage.
Anything else I should know?
- Keep them in a dry, cool environment. Zero temperature extremes.
- Sharing with friends is not advised for hygiene reasons.
- Avoid using more than one at once.
- Don't overdo it; be prepared for some soreness and fatigue in your pelvic muscles!
- Stop exercising until your symptoms are entirely gone if you have severe discomfort, irritation, inflammation, or infection. This includes yeast infections, herpes outbreaks, and urinary tract infections (UTI).
- Menopausal women can experience pain due to weakening vaginal walls. For comfort in this situation, we advise using additional water-based lubrication.
- Use of a silicone-based lubricant should be avoided since it may harm the medical-grade silicone on the IR device.