Everything You Need To Know About Kegel Weights
So you're interested in Kegel Weights/Kegel Balls but you don’t know where to start? Have some questions? Well you’ve come to the right place! Today’s blog is Kegel Weights for beginners and everything you need to know to get started with Kegel Weights and a stronger pelvic floor.
What are Kegel Weights and how do Kegel Weights work?
The Secret Whispers Kegel Weights are simply like a dumbbell for your pelvic floor. In the Secret Whispers Kegel Kit, you get 4 colourful, weighted balls and a white holder, all made of medically grade silicone and free from Latex, BPA & Phthalates, Hypoallergenic & 100% waterproof ensuring the highest levels of hygiene and it’s perfectly safe for your body.
Your pelvic floor is a muscle like any other and it needs to be exercised. When you insert the weights, gravity wants them to fall out, so then your correct pelvic floor muscles engage to hold them in. The weights also teach you how to do a correct Kegel exercise. 50% of women, even when told how to do a Kegel exercise will do them incorrectly because they can't see or feel the muscles. Our Kegel Weights take away the guesswork and teach you how to do an effective correct pelvic floor exercise.
The Secret Whispers Kegel Kit comes with a 6 step programme:
- You start at the lightest weight combination (40g) where you wear your weights every day for 15 minutes while incorporating the slow and fast Kegel exercises (the full programme comes with it).
- Every 2 weeks you then change the weight combination so you are gradually and safely challenging your pelvic floor muscles.
- Continue until you have completed the 12-week program.
How to insert and remove Kegel Weights
First use: Sterilise by putting in boiling water for 5 mins
- Clean your weights and hands before and after each use with warm soapy water.
- Empty your bowel and bladder before each session and find somewhere quiet, comfortable and private.
- Choose the lightest weight combination.
- Only use a water based lubricant if you feel lubricant is necessary.
- Position yourself in a way that is comfortable, same as inserting a tampon. It can’t go too far. Insert as high as is comfortable. They will move down to a natural resting place.
- Relax and don’t forget to breathe!
- Insert gently on an outward exhale, the cord should remain outside of the body.
- Follow the exercises on the Secret Whispers Exercise Programme
- After 15 minutes of exercise, remove during an outward exhale (don’t bear down) and wash thoroughly.
How to find and exercise your pelvic floor
- Insert your Secret Whispers Kegel Weights.
- Sit on a firm chair or lie down with your knees slightly apart.
- Tighten the ring of muscle around your back passage (anus) as though preventing a bowel movement or wind escape.
- Lift the muscles up inside Hold, then…relax slowly.
- Imagine you have to stop yourself passing urine.
- Tighten the muscles around your front passages.
- Lift the muscles up inside Hold, then….relax slowly.
- Now squeeze and pull up both areas (front and back passages) towards your belly button.
- Hold for 10 seconds
- Now rest for 10 seconds.
- Repeat this 'squeeze and lift' sequence 10 times.
And that's it! It can be difficult at first but once you get the hang of it you can incorporate it into your daily routine like when you have your morning shower or whilst you’re brushing your teeth.
The 3 types of Kegel Exercises
Slow Kegels: Tighten the ring of muscle around your back passage as though preventing a bowel motion or wind from escaping and now at the same time imagine you have to stop yourself from passing urine. Now SQUEEZE & LIFT up both the front and back passages. Hold for up to 10 seconds. Now rest for 5 seconds. Repeat this sequence 10 times.
Fast Kegels: Tighten the ring of muscle around your back passage as though preventing a bowel motion or wind from escaping and now at the same time imagine you have to stop yourself from passing urine. Now SQUEEZE & LIFT up both the front and back passages. Hold for up to 1 second. Now rest for 1 seconds. Repeat this sequence 10 times.
The ‘Knack:’ This method is known as ‘bracing’ yourself (by squeezing up and holding your pelvic floor muscles) before you cough, laugh, sneeze or lift anything else which causes you to leak urine. Incorporate this when you can. It can be 98% effective!
The goal is to spend 15-20 mins, 1 or 2 times per day using the weights while being active. Your pelvic floor muscles will then be actively contracting trying to keep the weights in place. Once you can hold the weights in for 20 mins whilst walking, exercising or coughing you are ready for the next step. Consistency is key! do this exercise daily. Remember – your pelvic floor muscles feel the same as the feeling you get when stopping a urine and bowel movement together. Focus on that feeling when you have your Kegel weights in. Do not squeeze your tummy or buttocks: it is important to isolate your pelvic floor muscles and not incorporate other muscles into the contraction like your buttocks or abdominals.
Do not raise your shoulders, toes or eyebrows. Do not hold your breath - You should be able to hold a conversation at the same time, or try counting aloud while you are doing the exercises.
DON’T GIVE UP!! – Results are only obtained through action.
Frequently asked questions about Kegel Weights
Do I need lubricant with my Kegel Kit?
Totally your decision. Many women find using lubricant or wetting the Weights with water before inserting works best for them. Make sure that you use a water based lubricant only as silicone based lubricants can damage the weights.
How long before I see an improvement?
Some women begin to feel results as quickly as 1-2 weeks, but generally most women will take 3-4 weeks of consistent use to see an improvement. Others can take many months. Depends on the strength of your pelvic floor and the effort you put in. Consistency is KEY. Your pelvic floor is a muscle like any other and the results will depend on the effort you put in.
What If the weights slip or fall out ?
Firstly ensure that you have inserted them far enough. You cannot insert them them too far. They can't get lost. Insert as you would a tampon. They will come down a little to their natural resting place. They need to sit on the pelvic floor.
These smooth super soft weights are held in place due to the automatic contraction of the pelvic floor muscles. Your pelvic floor muscles engage to stop them falling out. If they do slip down or fall out - firstly, don't panic (it has happened to women who thought they had a good pelvic floor..), just simply insert again and do the Kegel contractions(the slow and fast Kegels) while lying down until you have strengthened your pelvic floor to a stage that you can then walk around with them in.
Over time your pelvic floor muscles are strengthened simply by keeping the weight from falling out and doing the Kegel contractions - the slow and fast contractions.
Can I use if I have a prolapse?
Yes. If you have a pelvic organ prolapse or prolapses you should always try a non-invasive option before considering surgery. Always seek medical advice if needed.
Our Kegel Weights are ideal for all types of pelvic floor prolapse, including cystocele (bladder prolapse – when the bladder bulges into the front wall of the vagina), rectocele (rectum prolapse – when the rectum bulges into the back wall of the vagina), uterine prolapse (when the uterus hangs down in the vagina) and Vault prolapse (after a hysterectomy has been performed, the top (or vault) of the vagina may bulge down. The weights help push the organs back into place while you exercise your pelvic floor.
Can you use Kegel Weights during your period?
It's safe too. You can certainly continue to use them if you want to but from our standpoint, it's not necessary. We feel that there is enough going on during your monthlies! Enough items entering your body to worry about, so we say... Take a break!
You aren't going to undo all of your hard work during this time. Just continue to do your manual Kegels, practicing without your Weights. Then return back to your 6 step programme as soon as your period has ended. If you do decided to use your Kegel weights during your period, make sure to give them an extra deep clean.
Can you use Kegel Weights during pregnancy?
As long as you have no pelvic pain or medical issues then it's perfectly safe for you to use your Secret Whispers Kegel Weights when pregnant. Pregnancy can really weaken your pelvic floor so keeping up with your exercises during this time can be really beneficial to you, and even lead to an easier delivery! Always consult your midwife or doctor if you're unsure or need some more advice
We hope you enjoyed this blog, why not check out Want A Better Sex Life? Start Doing Kegel Exercises or 8 Amazing Facts About The Pelvic Floor
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