2024 How to do kegel exercises correctly?

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Keep doing Kegel exercises wrong? You may be missing a set of vaginal dumbbells!

Kegel exercises are an evergreen tree in pelvic floor home training, but many girls report that it is too difficult to train the pelvic floor muscles correctly and scientifically! So today Honeyloveyou will introduce to you an "artifact" to assist in pelvic floor training - vaginal dumbbells.

What do vaginal dumbbells look like?

Everyone has seen dumbbells, which are composed of two metal spheres of the same weight connected by a connecting rod. The vaginal dumbbells get their name because they are put into the vagina for training, so they are made of silicone. Vaginal dumbbells are also called Kegel balls.

Vaginal dumbbells are composed of a silicone sphere with a small tail. Generally, there are 5 in a set, ranging from No. 1 to No. 5. The volume is from large to small, and the weight is from light to heavy. The lightest sphere has the largest volume and a smaller slope angle. Larger balls can make it easier for a loose vagina to clamp the ball and stimulate proprioception; the heaviest ball has the smallest volume and a reduced slope angle, making training more difficult.

Our training process is step-by-step, that is, we train from light to heavy, from big to small.

What are the functions of vaginal dumbbells?

Vaginal dumbbells can help women find and correctly contract the pelvic floor muscles. Especially for women with postpartum vaginal relaxation, with the assistance of Kegel balls, they can better exercise the pelvic floor muscles and enhance vaginal tightness. Long-term persistence in training can also prevent and improve the occurrence of some pelvic floor diseases, such as urinary leakage, prolapse, and disharmony in marital life.

Are vaginal dumbbells really necessary?

After understanding the role of vaginal dumbbells, many girls may wonder: Kegel exercises are simple, convenient, and not limited by venue time. Can’t I also achieve these effects by doing Kegel exercises directly? Why add vaginal dumbbells?

This has to mention the problems that girls often encounter in daily training: being unable to contract correctly, or having no proprioception.

Generally, using vaginal dumbbells can help you learn to contract correctly. The design of vaginal dumbbells from large to small and from light to heavy weight allows girls to gradually increase the training intensity and slowly experience the feeling of pelvic floor muscle contraction. If you cannot or still cannot contract the pelvic floor muscles correctly, you can first conduct electrical stimulation, triggered electrical stimulation, and biofeedback training in the hospital, and then conduct home training after mastering the method.

After today’s study, I believe everyone has a preliminary understanding of vaginal dumbbells and the necessity of using vaginal dumbbells.

Let’s take a look at the guide to using vaginal dumbbells.

The pelvic floor is an invisible and intangible place, a place that dominates urination, defecation and sexual life. Once "injured", urine leakage, vaginal relaxation, pelvic organ prolapse, pelvic floor pain, constipation, etc. may occur. Sexual dysfunction, etc. To protect your pelvic floor, you need to start by using vaginal dumbbells.

Some people may ask, is Kegel exercise okay? Of course you can, provided you first identify the position of your pelvic floor muscles and insist on effective Kegel exercises. However, for many people, they cannot find the position of their pelvic floor muscles and do not want to persist. This is an important reason why many people cannot protect their pelvic floor muscles well even if they do Kegel exercises. The emergence of vaginal dumbbells solves these problems. Research shows that using vaginal dumbbells is more effective in treating stress urinary incontinence than Kegel exercises alone.

Vaginal dumbbells are also called pelvic floor muscle rehabilitation devices, vaginal shrinking balls, vaginal cones, etc. Due to the gravity of the vaginal dumbbell, if you do not clamp it hard, it will fall off naturally. After putting the vaginal dumbbell into the vagina, in order to ensure that the vaginal dumbbell can be stable in the vagina, use the power of the pelvic floor muscles to clamp it. Do not fall off, and hold it, then relax, then clamp hard, and then relax. By alternately clamping and relaxing, the pelvic floor muscles contract and relax, so as to exercise the pelvic floor muscles, enhance the strength of the pelvic floor muscles, and improve the function of the pelvic floor. Purpose.

Do a good job of vaginal cleaning to avoid infection

Before use, wash it with water, then wipe it with alcohol, then moisten it with warm water, and wipe it with a dry towel; after use, wash it with water, then wipe it with alcohol, moisten it with warm water, dry it with a dry towel, and put it away.

Scientific use of vaginal dumbbells

In a semi-supine position, slowly put the vaginal dumbbell into the vagina (if vaginal dryness or other reasons make it difficult to put the vaginal dumbbell in, you can slightly moisten the vaginal dumbbell with water), and rotate it while inserting to facilitate the insertion of the vaginal dumbbell. The tail of the dumbbell is about 2cm away from the vaginal opening. At this time, the pelvic floor muscles are contracted, and the position of the vaginal dumbbell rises, indicating that the position is correct. Get up and try walking, climbing stairs, running, etc.

Who should use vaginal dumbbells?

  • Unable to hold in urine when coughing, bearing weight, walking, or running;
  • Distension in the lower abdomen and friction in the lower body when walking;
  • fecal incontinence;
  • Vaginal leakage during sex, inability to reach orgasm, etc.;

Patients with the above pelvic floor laxity disorders should use vaginal dumbbells. Even if women 42 days postpartum and middle-aged and elderly women do not have any symptoms, it is recommended to use vaginal dumbbells to avoid possible pelvic floor dysfunction such as urine leakage, fecal incontinence, vaginal laxity, and pelvic floor organ prolapse.

How to do kegel exercises correctly?

How to choose vaginal dumbbells

There are many types of vaginal dumbbells on the market, and they are a mixed bag. When choosing vaginal dumbbells, you should meet the following four points:

  • 1. There should be at least 3 vaginal dumbbells of different weights
  • The number of vaginal dumbbells used in most clinics ranges from 3 to 5, with at least 3 and preferably 5, in order to gradually exercise the pelvic floor muscles;
  • 2. Quality must be guaranteed
  • Medical-grade silicone can be used with confidence;
  • 3. Waterproof
  • High durability and long-lasting use;
  • 4. Portable
  • Easy to clean, easy to carry, can be used at any time.

How to do kegel exercises correctly?

Remember the following when using vaginal dumbbells

  • 1. About the effects of use
  • How long does it take to use vaginal dumbbells to achieve results? It varies from person to person and should not be rushed. Some patients will have obvious effects after using it a few times, while others will need a longer time. Persistence will be effective.
  • 2. About usage time
  • Any time of day is fine. Generally, regular training for 3 months, 1-2 times a day, 10-20 minutes each time, can achieve satisfactory results. After the symptoms are significantly improved, you do not need to practice every day, but you should insist on 3-5 times a week.
  • 3. Concerns about use
  • Vaginal dumbbells cannot be used by people who are pregnant, menstruating, have unclean lochia, have tight or overactive pelvic floor muscles, or have vaginal inflammation. In addition, vaginal dumbbells are personal items and are strictly prohibited from being mixed with others.
  • 4. Others
  • During the use of vaginal dumbbells, if you encounter severe pain or other discomfort in the pelvic area, it is recommended to suspend use.

Do you know how to use vaginal dumbbells?

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