This article was medically fact-checked by women’s health experts and gynecologists Dr. Alyssa Dweck.
The pelvic floor muscles have one of the toughest jobs in the whole body, supporting many of our internal organs and helping us continue to control many of our physical functions.
Good pelvic floor strength also increases sexual sensation and helps prepare and recover for childbirth. So exercise is really important! Still, the term “Kegel” is almost ubiquitous as an abbreviation for pelvic floor exercises, but almost 50% of women don’t know how to properly exercise Kegel. (Squeeze and lift the girl, squeeze and lift it up!) It is very important to consult a starting pelvic floor physiotherapist. Once you do everything you need, you’re ready to start working with the weight of your vagina.
Once you’ve completed this method of strengthening your pelvic floor, you can make up for your routine with weights, just like any exercise in the gym! Thinking about it, bend your arms without weight, Intention Adjust you – but Super (Duper) slowly.
Weight improves performance by giving the muscles contracting objects, so if done correctly you can feel the weight is squeezed and lifted. It also provides weight resistance training. This means you can strengthen and adjust the tone faster.
Using vaginal weight (Kegel ball) for the first time may seem a little scary, but it’s really easy! Check out the top dos and dots to get the most out of all squeezes.
do – Find the pelvic floor muscles
It is important to place the vaginal weight in the right place. Before inserting, it is recommended to pop your fingers inside the vagina to tighten the pelvic floor, as if you are trying to stop the flow of pee. You will feel the muscles contract around your fingers as you squeeze them. You need to insert your weight. This should be placed just above this muscle, about 2cm inside the vagina. Your pelvic floor is like a hammock inside your pelvis and you want to rest your kegel weight on it.
Do not overweight your vagina
There is no effective workout as too much weight in the vagina will cause nothing to contract the pelvic floor. Similarly, this occurs when the weight is too low. After all, this is a workout and you don’t want to put in effort without optimum results! The weight placed inside your vagina will not be lost within you. There’s only one side.
Do it – Find a good position
When training your pelvic floor, gravity becomes your best friend or worst enemy. If you are new to using weighted pelvic floor exercises, we recommend starting by inserting your weight while lying on your back or staying in a comfortable reclining position.
Once you’ve mastered this, you can tackle a little more challenging positions, such as sitting, standing, or roaming around. The most important thing is to find a comfortable position for you. That way you can really focus on what’s going on downstairs.
Don’t – Be overly ambitious
There is a video on the internet of women who can lift a surfboard with the muscles in the pelvic floor without sweating. This is a bit ambitious, even for those who have been exercising for a while!
It is recommended to start by contracting the pelvic floor, holding it for 2 seconds, then relaxing for 2 seconds. Once you’ve beaten this, try holding the contraction longer. That vagina can be stacked up quickly!
Do it – Raise your game!
Now that you have the basics, it’s time to take your exercise to the next level! Start setting up the assignment. Can I get up and sign up for the pelvic floor? Are you taking a shower? Do you want to dance to your favorite song? Please give it a try!
If you can do this with a light weight, try increasing the weight of the ball. High-quality exercises like Laselle provide a progressive set of weights that you can work with when building strength. They can also be linked for more weight combinations and more challenging training.
Don’t – struggle with yourself.
Like all training, there are no immediate results. Try exercising your pelvic floor every day, three times a week. After a few weeks, you start to feel the results.
Pelvic floor exercises are ideal for preparing and recovering from birth and increasing bladder control. If used is acceptable, please check in with your healthcare provider to see when it will be used. It can also help with tension in the pelvic floor, which can improve the sensation during sex. These small weights can really make a huge impact no matter what your ultimate goal is. Therefore, if you are unsure what your body can handle, don’t use weight. Please talk to us to find out more about it Pelvic floor therapist. Click here for why you need to do kegel.
Do it – Please clean it.
Regardless of the type of vaginal weight you are using, please clean before and after use. It is recommended to use antibacterial soap and water, or an intimate accessory cleaner with a pH balanced. This is really important to protect you from harmful bacteria and keep your exerciser in tip top condition. Make sure there is a simple scientific mechanism for weights. Lasalle weights have a simple attached string for easy removal.
Do it – Have fun
Not only will it contribute to many aspects of your intimate happiness, but pelvic floor exercise is fun, easy and the best time for me. Bringing weight to the equation makes movement more efficient and build strength and tone even faster.
So go, start challenging yourself, and quickly on the way to lift the surfboard with your vagina! (Well… maybe not…)
Confirmed facts:
Dr. Alyssa Dweck
Alyssa Dweck MS, MD, FACOG is a gynecologist in Westchester County, New York. She provides care to women of all ages. She has given birth to thousands of babies. She is skilled in minimally invasive surgery and has a special interest and expertise in women’s sexual health and medical sex therapy. She is the top doctor of New York and Westchester magazines. Ddr. Dweck co-authored three books, including his latest release, The Complete A to Z for Your V.
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