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Amazing KegelMaster And Kegel Exercises » Blog Archive How to Prevent Overdoing Kegel Exercises - Amazing KegelMaster And Kegel Exercises

How to Prevent Overdoing Kegel Exercises

We all know how great kegel exercises are. If you do it right, women and men alike can benefit so much from this work out. However, just like with any other activity, you can’t overdo it. The same things goes with Kegels. You basically can’d overdo it. So when do you stop? How do we know if you’re overdoing kegels? What do you do about it?

Read further so you will know how to avoid overdoing Kegels.

1. Make sure you are doing your Kegel exercises correctly. The easiest way to find the correct muscles is to locate them while urinating. The muscles you use to stop your urine stream are the pelvic floor muscles, the same ones you contract in order to do Kegel exercises. Get used to contracting and releasing them while urinating by stopping and starting your urine stream.

2. Empty your bladder and lie down or sit comfortably to do your Kegel exercises. The first several times you do them, contract your pelvic floor muscles for only three seconds and then relax them for three seconds. Do this ten times in a row and stop. Do another set once or twice more in the day for a total of three sets a day of ten Kegels each. As you get used to them increase the time to five seconds contracted and five seconds relaxed. Work your way up to contracting your pelvic floor muscles for ten seconds and relaxing for ten seconds. Do this ten times in a row. Do one set of ten Kegel exercises three times a day. You may choose an alternate workout of two five-minute sets of Kegels a day–one in the morning before getting out of bed and one at night before falling asleep, as recommended by Do them until you have reached your goal and then cut back to three five-minute sets a week.

3. Stop if you experience any muscle soreness or discomfort while doing your Kegel exercises. Make sure that the muscle soreness is in your pelvic floor, not inside your vagina. Kegel exercises should not cause any vaginal pain. If your pelvic floor muscles are sore or uncomfortable, you are overdoing your Kegels and need to let these muscles rest. Dr. Ruth Westheimer says of muscle soreness while doing Kegels, “Like with any exercise, you have to start off slowly and build the muscle before adding more repetitions. It’s certainly possible to overdo Kegel exercises, and if that’s what you’ve done, then it’s not surprising that you would feel sore.”

The bottom line is you need to consult your doctor if you are worried that you might be using the wrong muscles or if you continue to experience muscle soreness. A doctor or physical therapist can do biofeedback training by using a monitoring probe and electrodes to isolate the correct muscles. This can also determine if you are completely relaxing those muscles in between Kegels.


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    Disclaimer: The results may vary based on how serious you are to improve your pelvic floor. You have to do kegel exercises regularly in order to see any improvement.

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    Kegelmaster Instructions

    Make sure you lubricate the vaginal area with a water soluble natural lubricant and lubricate the Kegelmaster at the tip. Place the Kegelmaster between your thighs, insert the unit into your vaginal opening until it is firmly in place. You will notice this when the Kegelmaster feels much smaller and locks into place.

    Grasp your Kegelmaster firmly, you are now ready for your initial adjustment!! This is done by turning the knob at the top of the Kegelmaster counterclockwise - until the knob is no longer touching the top of the Kegelmaster and until you feel a slight pressure. This should not be uncomfortable.

    NOTE: If the knob is at the top of the Kegelmaster and you don't feel any pressure from the Kegelmaster putting resistance against the vaginal muscles, then you will have to add another spring. If you have the right tension, squeeze down against the Kegelmaster. If you are easily able to clamp down with your vaginal muscles completely for thirty reps (closings), remove the unit from your vagina and change the position of the spring, moving forward one pin (see Power Spring Combinations). If you are still able to easily close down all the way, for thirty reps - after insertion, then you must move the single spring back to the rear pin (1) and add a spring to the next forward pin (2), then repeat the process.

    Power Spring Combinations:

    1,2,3,4, 1*2, 1*3, 1*4, 2*4, 3*4, 1*2*3, 1*2*4, 1*3*4, 2*3*4, 1*2*3*4

    The ideal spring tension is determined by one's ability to close the Kegelmaster at the beginning of the exercise and become unable to close it completely at the end of 30 reps. This is not hard to do and it is a lot of fun to see how many of the springs you can squeeze for 30 reps, having difficulty with the last five. The exercise sequence starts with 3 sets of 30 reps daily. With each rep you attempt complete closure of the Kegelmaster, pausing in between each set of 30 reps for 3-5 seconds. It is recommended to work up to 6 sets of 30 reps a minimum of 3 times a week. An individual may do more sets, but it is not advisable to exceed 30 reps. A final fatigue of the muscle until the last rep is performed with very little vaginal movement is your goal. When you are finished, close the device before removing! Gently close the device, tighten the knob and slowly remove the Kegelmaster.

    Ideally, use the kegel exerciser twice a day, morning and evening. For women with prolapse, it is recommended to use the Kegelmaster in the morning to start with.

    For prolapse or any other medical condition, please consult your doctor before purchasing the Kegelmaster.

    The Kegelmaster is cleared and deemed effective by the FDA as a medical device for incontinence.

    We in no way intend to diagnose, treat or make any medical claims about the Kegelmaster.

    Cleaning the Kegelmaster is simple. Use an anti-bacterial cleaner after each use. Open device, remove springs, and use a small brush to reach all areas of the Kegelmaster. Dry and store for the next use.