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You Know You Need Kegel Exercises…Here’s Why

Kegel exercises, or “Kegels,” are exercises in which you contract and relax the pelvic floor muscles. Your pelvic floor muscles can weaken due to pregnancy, childbirth, aging, being overweight or obese and certain abdominal surgeries. Named after Dr. Arnold Kegel, the exercise was discovered in the 1950s as having many benefits for his gynecological patients. Kegels target the pubococcygeus muscle or, PC muscles for short.

Urinary Incontinence
In order to do Kegel exercises correctly, you’re instructed to squeeze your muscles as though you were to stop the flow of urine, so it should stand to reason that Kegels will help with urinary incontinence. Pregnancy and childbirth weakens the pelvic floor muscles so it’s a good idea to do Kegels to prevent leaks after your baby is born. Aging can also lead to urinary incontinence caused when you cough, sneeze or laugh. By strengthening the PC muscles you can gain better bladder control, be free from the embarrassment of leaks and save money on adult diapers.

Better Sex/Stronger Orgasms
The PC muscles are the one responsible for that OMG moment felt during the involuntary contractions of orgasm in both sexes. By doing Kegels every day, you strengthen the pelvic floor muscles—stronger contractions, stronger orgasm. There is also an increased blood flow to sexual organs during arousal. This in turn increases sensations. In women, stronger PC muscles provide a tighter vagina—you feel more when penetrated and your partner feels more of you. Doing Kegel exercises during intercourse is also recommended for a more enjoyable experience.

Uterine/Vaginal/Rectal Prolapse
The PC muscles are like a hammock or sling holding the pelvic organs in place. When the pelvic floor muscles are too weak, the vagina and uterus can shift or completely prolapse. A benefit of Kegel exercises is they strengthen your “hammock.” Lack of muscle tone and strength in your pelvic floor muscles can lead to complete muscle atrophy—use it or lose it. This is usually found in post-menopausal women and may be due to childbirth, lack of sexual activity or masturbation. Severe cases of uterine and vaginal prolapse cause the organs to fall out of the body. The bladder can also prolapse due to weak PC muscles. Obesity can cause rectal prolapse in both older men and women.


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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.