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Kegel Exercises and You

Kegel exercises are unheard of by many women and yet they may benefit woman’s health in a variety of ways. What are they? Kegel-exercises are designed to strengthen all the muscles that support your urethra, bladder, uterus and rectum.

In the 1940′s, Dr. Arnold Kegel, a gynecologist, recommended these exercises for his patients to avoid stress incontinence after childbirth. Thus, the name, Kegel exercises persists today.

It is not just after childbirth, but lifelong, that women often have problems with stress incontinence.

There are other reasons for doing Kegel exercises as they increase circulation to your vaginal and rectal areas. For women who are pregnant, Kegel exercises can speed healing from an episiotomy done during childbirth. Also, Kegel exercises can reduce the chance of developing hemorrhoids from childbirth.

A Kegel exercise consists of a squeezing and lifting action of your vaginal wall muscles. While doing a Kegel exercise, do not tighten your tummy, buttocks or leg muscles. Hold the Kegel exercise for about 10 seconds then relax for a few seconds.

Kegel exercises should be done in sets of ten, three or four times during the day. When you first start, just do a few at a time, several times a day, then work your way up to sets of ten.

Kegel exercises will assist a pregnant woman to have an easier delivery as the pelvic floor muscles will be more toned. The likelihood of tearing during delivery will be reduced.

Another approach to determine if your pelvic floor muscles are in good shape is to try to stop your urine flow in midstream. If you can do this, these muscles are in good condition. If not, try doing Kegel exercises, and you will see a difference.

To do Kegel exercises correctly, think of them as “winking” your vagina. Positioning in various ways while doing Kegel exercises can further tone your pelvic floor. Try doing Kegel exercises while lying down, sitting up, squatting and on all fours.

Kegel exercises can help women at other times in life than just while they are pregnant. They can make sex with your partner more enjoyable at any time, not just during the postpartum phase.

Kegel exercises can help women of all ages reduce the risk of prolapsed uterus, stress incontinence, overactive bladder and unsatisfactory orgasm. Many women report having stronger more satisfying and multiple orgasms after an ongoing routine of Kegel exercises done correctly.

Later in life, after menopause, Kegel exercises done as a routine from midlife on, can increase vaginal wall thickness and lubrication. In addition to reducing the risk of urinary incontinence, Kegel exercises can prevent or reverse rectal incontinence.

It will usually take about 3 or 4 weeks to see an improvement in stress incontinence from a routine of Kegel exercises.

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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.