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Kegel Exercises for Any Woman’s Age

Performing Kegels as an older woman is no different as when you are younger. However, some older women choose to change how they do the exercises simply to vary the routine. They can do a variety of number of repetitions; they can do a stair step or elevator type of method. Here’s an example, squeeze the kegel muscle slightly, hold, a bit more, hold, until you get to your maximum tightness, hold again and then reverse the process until you get to the base level. As long as the muscles are being worked out, you are receiving the benefit of the exercise.

Now that you are aware of the all the amazing benefits of exercising the Kegel muscles, you might consider sharing this information with the older women in your life, like your mother and grandmother. Many older women were not given instruction on these exercises, partially because it was not known about and partially because childbirth and prenatal education was not developed as it is nowadays.

You can explain to them the benefit of the regular exercise of this muscle. You can simply instruct them how to locate the Kegel muscle. Then you can give them details on some of the exercises. You might be surprised at how much they share with you about the condition of the muscle already.

Your Kegel muscles, while not seen, are very important. What type of obstetrical history you have will play a role in what tone you currently have in these muscles. By exercising the muscles you can improve your sex life, decrease the chance of tearing or needing an episiotomy during labor, and prevent future complications from vaginal and bladder prolapse. Do your Kegels for always!

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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.