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TOP 9 Kegel Exercise Mistakes

Get to Know the Top 9 Kegel Exercise Mistakes You Need to Avoid

Kegel exercises are a phenomenal way to improve your pelvic floor muscles and sexual life.  You can prevent common health issues such as stress urinary incontinence, uterine prolapsed, painful intercourse and sexual dysfunction with the help of effective Kegel exercises.

Despite efforts, a large number of women are unable to achieve the benefits of these exercises. This is because they are victims of common mistakes that are never identified. You can find top ten mistakes women make below.  This will give you an idea about the mistakes you need to avoid so that you do see favorable results.

1.     Give up before you see positive results

Unfortunately, a lot of women get depressed and give up Kegel exercises because they don’t see any signs of marked improvement. Don’t you think it is unfair? You need to give some time to your pelvic floor muscles to repair and regain strength.

You will notice improvement in urinary incontinence and sexual pleasure even if you have a weak pelvic floor. All you need to do is stick to your exercise schedule and be patient.

2.     Kegel exercises are not a regular part of your daily schedule

This may sound ridiculous but not setting a schedule for Kegel exercises is the most common mistake women make. These exercises are not something you do occasionally. If you want to see fabulous results, you should do Kegel exercises daily.

Setting a particular time may help if you find doing Kegel exercises difficult or impossible. You can integrate these exercises in your schedule before or after a task you do every day. It is ideal if you make the initial sessions a little bit short so that you can manage your time effectively.

You can do the Kegel exercises in the morning immediately after you get up and at night, just before you go to sleep. This has the greatest possibility that you don’t skip your exercises.

3.     Continue other strenuous activities

You should avoid doing strenuous physical activities such as lifting heavy objects, putting pressure on your bowels, hence everything that makes your muscle weak. You should also reduce your body weight as it strains the pelvic floor.  This may sound ironic because Kegel exercises are meant to strengthen your pelvic floor muscles.

The fact is you need to protect your pelvic floor muscles more than ever when it is already damaged. Once your muscles regain strength and firmness, you reduce your chances of further damage by physical activities.

4.     Skip your exercises

This is the only thing that should not be on your mind. Kegel exercises are no good if you don’t consider them important. If a daily session of 20 minutes sounds tough, try doing 5 minutes of Kegel exercises three times in a day.

This not only makes your exercise regime lighter, but also easier to follow. Remember you should exercise your pelvic floor muscles on a daily basis so that you feel the improvement.

5.     Not using the right frequency

You should exercise your muscles for the right period of time if you want to see significant results. Most woman design the right number of sets they need to repeat every day so that there are less chances to forget. Taking out time for Kegel exercises ensures that you see good results.

6.     Expecting a lot too soon

Rushing through your exercise regime or doing too much of Kegel exercises are of no use, instead you should concentrate on your muscles. Patience is the key to achieve remarkable results therefore you should only do the amount of exercise that is necessary to strengthen your muscles. This is because slow but regular exercise creates stronger muscle fibers, which maximizes the range of benefits you receive.

7.     Not measuring your progress

Like any other form of exercise, you need to monitor your progress to see that whether or not Kegel exercises are working for you. This factor is often ignored by women therefore it is less likely they achieve desired results. Imagine how happy you will feel when you realize that your muscles are getting stronger.

8.     No resistance training

Have you ever seen a bodybuilder gain muscle mass without using weights? Same is the case with Kegel exercises. It is seen that Kegel exercises show much improved results when combined with progressive resistance.

You should combine Kegel exercises with progressive resistance to achieve firm and toned muscles. You can find Kegel exercisers that are especially useful to do Kegel exercises in the right way and with the right amount of resistance. Some devices allow you to increase the level of resistance as you become more familiar with the exercises.

9.     Not targeting the right set of muscles

Kegel exercises are not effective unless you target the right set of muscles. It is better if you learn to squeeze and release your muscles before you design your exercise regime. If you are unable to produce the right contractions or are not sure about your technique, you can always use Kegel exercisers to help you do the exercises the right way.

You should only contract the muscles of your pelvic floor. It is important that you remain relaxed throughout the exercise and exert no pressure on your thigh and abdomen muscles.

10.     Not changing your lifestyle

Just because Kegel exercises help you get rid of common health problems related to the pelvic floor, you cannot ignore the role of other lifestyle changes. Squeezing your muscles three times a day is no use unless other body organs and muscles provide support to your muscles. You should try to eat healthy and maintain an ideal body weight so that you maintain a firm and strong pelvic floor.

You will now be familiar with the common mistakes you need to avoid to perform the perfect Kegel exercises. You can now take control over the weakening pelvic floor that occurs after pregnancy and menopause. Remember it is never too late to repair and prevent further damage to your pelvic floor muscles – especially when you have Kegel exercises to help you.

 

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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.