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Reasons Why Pregnant Women SHOULD Do Kegel Exercises Throughout Their Pregnancy

Among the many benefits of kegel exercises is that it helps induce smooth and safe pregnancy. There are lots of exercises that could be done by pregnant women. And among those frequently prescribed by obstetricians and gynecologists are kegel exercises.

According to recent studies, pregnant women who did kegel exercises throughout their pregnancy had easier and smooth delivery compared to women who did other types of exercises. Aside from having a safer and easier deliver, doing kegel exercises during pregnancy also helps reduce the risk of having weak bladder control. Incontinence or having weak/poor bladder control is a common disorder among post partum women. After giving birth, women’s bladder and pelvic floor muscles become weak, gradually resulting to lose of proper control over their urine. Without proper exercise – such as kegel exercises – their bladder and pelvic floor muscles remain weak and grow weaker over time.

Doing kegel exercises while still pregnant is not different from doing regular kegel exercises. Below is a brief step by step to help you gain better understanding on kegel exercises during pregnancy.

1. Tighten the muscles around vagina and anus to stop your urine flow

This is the basic step in doing kegel exercises. Whether you are pregnant or not, this is what you have to initially do before committing yourself to daily kegel exercises. While the best way to locate the specific muscles to exercise is to stop your urine flow, it is not recommended to do kegel exercises while peeing.

2. Start from five seconds gradually increasing intensity and time

If you are doing kegel exercises for the first time, it is suggested that you begin with tightening your pelvic floor muscles for five seconds and then relaxing for another five seconds. Do this for several repetitions each day. If you find that you can tolerate more, gradually increase time until you reach ten seconds. You may also increase the number of repetitions.

3. Combine other exercises for pregnant women with your kegel exercises

To ensure utmost results, you may combine your kegel exercises with other forms of exercises suitable for pregnant women. This will not only make you stronger and fitter to go through delivery, but it will also help you throughout your pregnancy. Some of the specific exercises you can consider are yoga, walking, and swimming. Appropriate cardiovascular workouts coupled with proper kegel exercises will help you have a healthy pregnancy and safe delivery!



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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.