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Straighten pelvic floor muscles with kegel exercises

If you do kegel exercises soon enough, it can help you to prevent urinary incontinence or prepare for childbirth. Find out how you can do people kegel exercises correctly.
Kegel exercises can straighten the pelvic floor muscles, that support the uterus, bladder and bowel. If you perform kegel exercises on daily basis and keep your pelvic floor muscles well toned, you may reduce risks of incontinence and similar problems as you get older. Kegel exercises can help you control urinary incontinence.
Conditions that put stress on your pelvic floor muscles:

  • Aging
  • A chronic cough
  • Pregnancy
  • Childbirth
  • Predisposition to week connective tissue
  • Being overweight

the effects of pelvic organ prolapse may cause uncomfortable pelvic pressure to leakage of urine or feces. Fortunately, kegel exercises can straighten pelvic muscles and delay or prevent pelvic organ prolapse.
Kegel exercises may be helpful to women who have persistent problems reaching orgasm.

How to do kegel exercises
This is what you can do to learn how to contract and relax your pelvic muscles.

1. Find the right muscles
Try to stop the flow of urine while you’re going to the bathroom. If you succeeded then you have got the basic move. Or try another method: insert a finger inside your vagina and try to squeeze the surrounding muscles. You should feel how your vagina tightens and your pelvic floor move upward. Relax your muscles and feel your pelvic floor move down to the starting position. As your muscles become stronger you will get experienced with the exercises.
However, don’t make a habit of starting and stopping your urine Stream. Doing kegel exercises with a full bladder or while emptying your bladder can actually weaken the muscles. It can lead to incomplete emptying of the bladder, which can increase your risk of urinary tract infection.
If you have trouble finding the right muscles don’t be embarrassed to ask for help. Your doctor or other health care providers can get important information that you can learn to isolate and exercise that right muscles.

2. Improve your technique
Once you found your pelvic floor muscles, empty your bladder and sit down.
Step 1. Contract to your pelvic floor muscles
Step 2. Hold that contraction for 3 seconds then relax for 3 seconds.
Step 3. Repeat 10 to 15 times.
Step 4. Once you have improved the 3-second muscle contractions try to increase the time to 4 seconds, alternating muscle contractions with a 4 second rest period. After a while, increase to 5 seconds, repeating the same task.
Step 5. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
Focus on tightening only your pelvic floor muscle or isolating your pelvic floor muscle. Be careful not to flex the muscles in your abdomen. Just relax, and try not to hold your breath. Breathe freely and focus on tightening the muscles around your vagina and rectum.

3. Repeat 3 times a day.
You can perform a set of 5 to 10 kegel exercises three times a day. Exercises will get easier the more you do them.

When to expect results.
If you do kegel exercises on daily basis, you can expect to see some results. You should get less frequent urine leakage within about 8 to 12 weeks. The improvement may be dramatic or, at least, you may keep your problems from worsening.
Do kegel exercises as much as possible to reap lifelong rewards.


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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.