It is a fact of life that the vagina does expand due to childbirth, some medical conditions, increase in weight, and aging. The issue of excess relaxation of the lower pelvic muscles is a major point of concern for most women. When these lower pelvic muscles relax and are not as firm as they should be, there is a possibility of some problems arising. First, you might not enjoy orgasm as much; secondly, it would become more difficult for you to hold in your pee. In more critical conditions, it also becomes difficult to hold in your poop. The good news though is that it is not all gloom and doom.
Kegel exercises help the lower pelvic muscles to remain strong and “fit”. These exercises are not difficult but have a tremendous effect on restoring the tightness of the pelvic floor muscles. Therefore, if you have had a baby recently, or for one reason or the other, you want to have strong lower pelvic muscles, you have come to the right place.
In this detailed post you will get to learn all about:
- How Kegel exercise work
- Who should do Kegel exercises?
- Kegel exercises device options
- Best Kegel exercisers
- Step by step guide to do Kegel exercises
- We will also answer some Frequently Asked Questions
Therefore, strap in and enjoy the ride.
How Kegel Exercisers Work?
The rectum, vagina, and urethra have a sling of muscles that help- indirectly – in the control of the contraction of the bladder muscle. This sling extends from the pubic bone to the anus. When you want to pee, the pelvic floor muscles relax; when you are done, they contract again. Due to the contraction of these muscles, the stream of urine is stopped. Also, any urine which is not released is forced back into the bladder.
Kegel exercises work by tightening the pelvic muscles for a short period and then relaxing them. The process is repeated in intervals during the time of the exercise. As a result, the lower pelvic muscles become stronger. The advantage of strong lower pelvic muscles includes a better stool and urine control and also enhanced sex. Kegel exercises are also great in making sure that the muscle functions are restored.
Who Should Do Kegel Exercises?
They are perfect for people, especially women who want to regain the tightness of their vagina especially after child birth. They are also very appropriate for anybody who wants to have healthy pelvic floor muscles. Additionally, the exercises are very helpful when it comes to correcting conditions such as bladder leakage and bladder prolapse. Lastly, if you have weak pelvic floor muscles, these exercises are a great solution. Therefore, Kegel exercises are extremely helpful.
You should note though that not everyone should perform Kegel exercises. In fact, the exercises might be more harmful than beneficial to some people. There are some pelvic muscle disorders that are the result of the muscles being too tight.
Your pelvic floor muscles should not be overly tight as it becomes way much harder for them to contract. As earlier stated, the contraction of these muscles helps in the regulation of the release of urine and poop. Therefore, if they are in a constant state of contraction, then it becomes difficult for the muscles to contract further when you need to restrict the flow of urine. As a result, you might experience instances of urine leakage.
Therefore, if your pelvic floor muscles are already very tight, then you should not engage in Kegel exercise as doing so will make the situation worse.
So how do you know if your pelvic muscles are weak or they are overly contracted? Well, the only sure way of doing so is by having tests done by a qualified physician. That is why it is important to consult a qualified doctor before you embark on Kegel exercises.
The physicians usually use biofeedback equipment which shows how much your pelvic floor muscles are contracting.
Kegel Exercise Device Options
The popularity of Kegel exercise devices has increased in the recent past especially due to the continued awareness of conditions that cause bladder leaks. Many women and professionals have come out in the open to address the situation.
Kegel exercise device options are a great choice for women who want to improve the health and wellbeing of their pelvic floor muscles for one reason or the other.
However, there are some considerations you should put into place before deciding on the best pelvic floor muscle device. You should check the price, their effectiveness, and the type which fits your needs perfectly.
However, you should not worry as we will highlight these factors so that you can make an informed decision.
So, what are Kegel Exercise devices exactly?
As earlier stated, Kegel exercises, which are also referred to as Kegeling, play an important role in helping a person improve or recover from urinary or reproductive health conditions. The exercises help your pelvic floor muscles become stronger, helping you control your bladder and urinary tract movements better. When your pelvic muscles are strong, you will have no issues with leaks, and your vagina will also tighten faster after childbirth. You will also enjoy sex more, especially due to more intense orgasms.
These exercises might seem simple, but there are very many women out there who do them incorrectly. As such, Kegel exercise devices have risen in popularity since they are effective tools in helping women perform the exercises in the correct manner.
You should also note that not all devices are the same. Some have FDA approval while others do not have the approval. The positioning of these devices also differs and depends on the type of device.
Below is a breakdown of the Kegel exercise devices options.
These are very smooth weights that you place in the vagina. The exercise involves squeezing the pelvic floor muscles to hold the weight into place, thus preventing it from falling off. One of the most common weights which were used in ancient China and are still used today as Kegel weights are jade eggs. Nowadays, though, there has been the emergence of a number of variations for this original form. The variations include double bulbs, cones, and balls. Additionally, some of these weights are tethered to make it easier to remove them. You can wear these forms of Kegel weights for a few hours or all day long.
- They are no expensive and they are also easy to wear.
- They require thorough cleaning so as to avoid infections.
- You should always be alert lest they fall off.
These devices are called biofeedback devices because they function by giving feedback on how well and hard a woman is squeezing her pelvic muscles. They are also commonly referred to as trainers. These devices work by having a probe placed in the vagina. The probe then records the pressure of the pelvic muscles as the woman squeezes. The biofeedback devices might even be simple equipment, such as an air pressure gauge. However, there are more advanced biofeedback devices that show the intensity of the pelvic muscles pressure on a mobile app!
- They are not expensive
- They have a “coaching” feature which explains to the user on what to do.
- They also need through cleaning, otherwise they might cause infections.
- You need to dedicate time to use the device
- They also require privacy
- Some women might find it difficult to fit the device
Although the word “electrical stimulation” might sound scary, there is nothing to worry about these devices since they are harmless. As a matter of fact, they have been used to treat incontinence or loose pelvic muscles for over 40 years. Electrical stimulations use small electric currents to stimulate the virginal muscles. The devices use the electric currents to stimulate the virginal muscles, which produces the same effect as if you were doing the exercises yourself. Additionally, most of the current devices are FDA cleared, which means you can use them at home.
- It targets the right muscles
- It stimulates the muscles for longer and better than a person can
- The newer models are FDA certified
- They are safe to be used at home
- You need to clean them thoroughly to eliminate chances of infections
- They require time, dedication and privacy
12 Best Kegel Exercisers For Strengthening Pelvic Floor Muscles
1. Elvie Trainer Exerciser to Strengthen and Tone Pelvic Floor Muscles
The very first Kegel exerciser on our review is the Elvie Trainer Exerciser. This device is not only cool, but also very versatile. In addition to measuring the pressure of your squeezes, it also has multiple sensors which monitor your muscles. As a result, you get a full picture of the progress of your exercises.
The exerciser also comes with an app through which you can check the intensity of your squeezes. It also has a very unique looking case which sets it apart from other exercisers. The case also acts as a charger.
To make sure that the exerciser fits perfectly, it comes with an extra case. One of the downsides of this exerciser though is that it goes further into the vagina when it squeezes. Therefore, you will have to reposition it after several squeezes.
Although the exerciser is a bit on the higher side in terms of price, it is nonetheless worth the price tag. The trainer app on the exercise is another great feature. The app will guide you through the workout process to ensure that you do the exercises in the right manner.
- It is very effective in helping new mothers rebuild their pelvic muscles
- It has an app which guides you through the workouts
- It is easy to use and operate
- It is rechargeable
- It slips inside the vagina after several squeezes which means you have to reposition it time after time.
2. kGoal – The Original Smart Kegel Trainer with Biofeedback for Pelvic Floor Exercise – with kGoal App for iOS and Android
The second exerciser on our review is the kGoal. The exerciser has gained popularity mainly because of its comfort. To make sure that the device fits perfectly, its insert part is inflatable. When it inflates, it is possible to fit different vagina sizes. The kGoal exerciser also stays in place even after many squeezes thanks to its little arm which wraps itself over the labia.
The vibration of the kGoal is strong enough to help strengthen the pelvic floor muscles. Additionally, both the inflatable part- the one you insert inside your vagina- and the arm both vibrate. To help get real-time feedback on the progress of your exercises, kGoal comes with an app. You get to see the intensity of the squeeze on a line which appears on the screen. The kGoal is a fun exerciser which makes you feel good and also produces results.
- It is extremely comfortable
- It is inflatable which makes it fit vaginas of various sizes
- You can use it at home
- It gives you real-time feedback on the progress of your exercises
- It is easy and fun to use and also delivers results
- Some women find it too large even when not inflated
3. Yarlap Kegel Trainer with AutoKegel Technology | Effortless 20-Minute Workout Pelvic Muscle/Floor Toner
The third exerciser on our list is the Yarlap Kegel Trainer, which helps to correct bladder leaks, urinary incidence and also unexpected urges to urinate. The exerciser is very efficient in strengthening the lower pelvic muscles. Yarlap has been in the pelvic muscle industry for a while now and has made a name for itself as one of the top companies when it comes to quality.
As such, the exercisers are not only safe to use but also clean and extremely comfortable. To clean the exerciser, just use hand soap and let it air dry. To make sure that you do not lack anything, the kit comes complete with a pelvic muscle stimulator, an easy to read backlit display, and a 9-volt battery. The backlit display enables you to see the readings even in a dark room. The exercises also come with six programs to help you have well-coordinated exercises.
The exerciser is also FDA approved which means that it is extremely safe to use and will not cause any health-related complications.
- It is very safe, efficient and easy to use
- Comes with a backlit display which you can see even in a dark room
- It is FDA approved
- Comes with a 5-year warranty.
- Can cause an infection if not properly washed
The Intensity exerciser is rightly named because it offers just the right intensity needed for pelvic muscle stimulation. It uses electric stimulation to help strengthen your lower pelvic muscles. As a result, you experience more intense orgasms. The Intensity exerciser has two parts; the first is the internal part, which causes the stimulation inside the vagina. The second is the outer part, which vibrates on your clitoris, thus adding more stimulation.
Similar to kGoal, it is possible to inflate or deflate the exerciser so that it can fit perfectly. When an exerciser fits well, it becomes comfortable since you will not have adjusted it every now and then.
- It fits perfectly
- Has an external part which stimulates the clitoris
- It is very safe to souse
- It is extremely easy to clean
- The clitoral stimulator part stops to function after a while
5. Evi by Aneros – Kegel Exerciser
If you would prefer something different than electro stimulation, then the Aneros Vivi exerciser might be the answer. The device simply vibrates to help strengthen the lower pelvic muscles. As a result, the device combines both pleasure and work since it also stimulates the clitoris.
Once you insert the device, the lower pelvic muscles grip it into place, and as a result, they are strengthened. It is also possible to either use the device while connected or disconnected to the app thanks to its active and manual modes. Since it strengthens the muscles by vibrating, it is a great device for both pleasure and toning your lower pelvic muscles.
- It uses vibrations to strengthen your lower pelvic muscles
- It also stimulates the clitoris thus adding pleasure to the exercise
- It is made of Silicon which makes it easy to clean
- It is waterproof
- It might not fit some people
6. Intimina KegelSmart – Biofeedback Kegel Exerciser for Stronger Pelvic Floor Muscles
Another great option when it comes to lower pelvic muscle strengthening is the IntiminaKegelSmart. This exerciser also uses vibrations to help strengthen your muscles. In any exercise, seeing progress is often a source of encouragement. That is why the IntiminaKegelSmart has a flashing light to show you the progress of your exercises.
Another great feature of the product is that it is very intuitive and also extremely easy to use. It is very intuitive in that it measures the intensity of your contractions and applies the required pressure to improve on the muscles’ contraction intensity. As a result of the application of the right intensity of pressure, your muscles recover in no time.
The device also tracks your progress, and you go to the next level once your muscles are strong enough to bypass the previous level. To help you stay motivated, the device has five progressive levels, with each one having a new routine. It is FDA approved and is made from high-quality medical-grade silicone.
- It uses vibrations to strengthen your muscles
- It is very intuitive thus exerting just the right amount of pressure
- Has a flashing light which shows the progress of your exercises
- Made from medical grade silicon
- Has five progressive levels
- The batteries are not long lasting
7. Intimate Rose Kegel Exercise Weights – Doctor Recommended Pelvic Floor Exercises
The Intimate Rose Kegel Exercise Weights is one of the simplest to understand Kegel exercisers in the market. However, although it has a simple to understand design, it is very efficient in improving your lower pelvic muscles. The exerciser does not rely on a phone app, which makes it a stand-alone product.
The exerciser consists of six different weights. The weights offer different resistance, and each one usually offers more resistance than the previous weight. This weight levels help your lower pelvic muscles to develop strength gradually.
For better results, it is advisable to use the weights at intervals of one minute. It would help if you did these exercises at least three times a day. Please note that you should be careful with using Kegel exercises using weight as overdoing might lead to other health complications.
The Intimate Rose Kegel Exercise weights are made of soft silicone, which makes them very comfortable. The fact they come in different sizes and are of perfect proportions makes then quite easy to work with. They are neither too large neither are they too small.
- It is pretty simple to understand how the exerciser works
- It does not rely on a phone app
- It consists of six different weights
- Made of silicon which makes hem comfortable to use
- They do not have very clear instructions on how to use them
8. Je Joue Ami Progressive Pelvic Weights, Purple
The Je Jouneis a set of three different and progressive weights, which gives women the opportunity to strengthen their pelvic muscles in the right manner. You might be wondering how you should go about using the set. Well, using the Je Jouneset is quite easy. The three balls all have different sizes and weights.
For best results, start with the biggest, which is also the lightest weight. As your lower pelvic muscles gain strength, go to the next ball, which is smaller but slightly heavier. At long last, you will end up using the smallest yet the heaviest ball. When you get to this level, know that the exercises are working since your pelvic floor muscles are now strong enough to hold the heavyweight.
To help you understand all this, the set comes with an instruction manual that guides you through the process. The weights are made from silicon, which makes them very easy to clean thus you are not at risk of developing an infection.
- Made from high quality non-porous silicon which is easy to clean
- Comes with an instruction manual
- They are easy to use
- Comes as a set of three balls of different weights and sizes
- The string encasing is not sealed properly
9. INTIMINA Kegel Exerciser Laselle 28G, 1 EA
The INTIMINA Kegel Exerciser Laselle 28G, 1 EA is also another great option when it comes to strengthening your lower pelvic muscles. One of the very first things that you will notice with these weights is their unique appearance. They look like pendulums – the only difference being that you insert them in your vagina instead of hanging them on your neck.
Their design is quite simple but does not let the minimalist design deceive you. The weights are extremely effective. To make sure that they are as safe as possible, the manufacturers have coated the weights with medical-grade silicone which makes them very easy to use.
Inside the outer covering of the ball, is a weight that swirls around, which helps to exercise the lower pelvic muscles in the best way possible. The INTIMINA Kegel Exerciser Laselle 28G, 1 EA comes in 28g, 38g, 48g, or as a set of these weights. These different weights ensure that you can continuously strengthen your lower pelvic muscles.
- Helps you gain pelvic muscle strength fast
- It helps you perform Kegel exercises in the right manner
- You can get a combination of different weights
- They are extremely easy to insert and pull out s
- Made of medical grade silicon thus easy to clean
- If your muscles are a bit strong, you cannot fell the lighter weights
10. SVAKOM COCO G Spot Vibrator
Another great exerciser that will help you strengthen your pelvic muscles is the SVAKOM COCO vibrator. The exerciser measures 4.5 cm long and has a 30 degrees arch design. These dimensions help the exerciser to fit perfectly into your vagina. Normally, a vagina is 21 to 28 mm wide. The exerciser’s head is 25mm, which means that it will stick inside the vagina quite well.
To help you strengthen your pelvic muscle floor, the vibrator has 25 different vibration modes. These modes go from weak to strong. This means that you can as well gradually increase the intensity of the vibrations as your pelvic floor muscles become stronger.
The SVOKOM is a rechargeable exercise where it becomes fully charged after 4 hours. The charge will serve you for 4 hours of continuous use. The exerciser is made of medical grade silicon which makes it soft and safe for human use.
- It is made from body safe material
- It is 100% waterproof which means you can even use it in the bathroom
- Has a low whispering yet very powerful motor
- It is rechargeable and the charge lasts for four continuous hours of usage
- Has 25 different vibration modes
- You can easily hit the controls unintentionally
11. Intimate Rose Pelvic Wand Trigger Point & Tender Point Release for Pelvic Floor Muscles
All the other exercisers that we have reviewed so far help you to strengthen your lower pelvic muscles. In all fairness though, that is the purpose of the Kegel exercisers. But what happens if your pelvic floor muscles are extremely tight? Is there an exerciser which can help you relax these muscles? Fortunately, the answer is yes!
The Intimate Rose Pelvic Wand Trigger Point & Tender Point Release for Pelvic Floor Muscles is the ideal exercise to loosen up tight lower pelvic muscles. Its curved shape makes it very ideal to reach the muscles that other exercisers might not be able to reach.
To make sure that you use the exerciser well, it comes with a detailed description on how to go about the exercise. The instructions come in the form of a manual and also as video guides. For best results, perform the Kegel exercises when the wand is inserted. If you are doing the right thing, you should see the exerciser move.
- The wand helps your tight lower pelvic muscles to relax thus making them stronger
- Its shape helps it to reach the muscles that other exercisers cannot reach
- Comes with detailed instructions n the correct way o use the wand
- It is very smooth thus comfortable
- It is non vibrating which means you have to do the exercise unaided
12. Joy ON Kegel Exerciser with App
This review of the best exercises cannot be complete without including the Joy ON Kegel Exerciser with App. This exerciser is easy to use, and you also get to monitor your progress through an app on your smartphone. The app also guides you on the best way to perform the exercises so that you can realize the results in as little time as possible.
The Joy ON Kegel Exerciser with App comes with four massage modes, which you can also adjust their intensities. You can use your phone to control the intensity of the massages. However, the phone needs to be 15 feet from the exerciser. The device is made of high-quality, easily cleanable silicon, which is also safe for our body.
- Comes with an app to help track the progress of the exercises
- Made of body friendly silicon
- You can control it with the app
- It has four different vibration modes
- Your phone has to be 15 feet from the device in order for the controls to work.
Step by Step Guide to Do Kegel Exercises
Knowing if you are doing the right thing when it comes to Kegel exercises can be tricky at first. But as you continue with the exercises, you eventually get the hang of it. Below are a few tips which will help you with this exercise:
Identifying the Kegel muscles
The first step should be to identify your Kegel muscles. Doing so is easy as all you have to do is stop urine mid-flow. However, if you are having trouble identifying the lower pelvic muscles, you can consult your doctor.
How many Kegel exercises should you perform per day?
The frequency of the exercises depends on your experience. If you are just starting out, you should tighten the muscles for 5-8 seconds and then relax them for 5 -8 seconds, repeat 3 sets at a time. Repeat this cycle 3 to 5 times a day. As you gain more experience, you can extend the time to 10 seconds for tightening and releasing the pelvic floor muscles.
What should you avoid during Kegel exercises?
You should not flex your buttocks, thighs, or abdomen muscles during the exercises. Please also remember to breathe freely during the exercises.
The best frequency
The frequency of the exercises depends on the condition of your muscles and also your experience. However, you should aim to do the exercises at least three times per day.
Two types of Kegel exercises
There are two types of Kegel exercises that you should perform to get that full workout of your pelvic floor muscles.
- Fast-twitch muscle exercises
- Slow-twitch muscle exercises
Fast twitch muscle exercises
The fast-twitch muscles react very fast as they stop the urine flow. The fast-twitch muscles tighten quickly and are also released quite as fast.
Slow twitch muscle exercise
The second exercise is known as slow-twitch muscle exercise. These are the supporting muscles that react much slower than the fast-twitch muscles. For best results, you should train these muscles by tightening them for 10 seconds and then releasing them for ten seconds and repeating the cycle for at least five times.
FAQ – Frequently Asked Questions
Pelvic floor dysfunction is the condition where it becomes difficult to control the muscles of your pelvic floor. As a result, you experience urine leakage, bowel strains, or constipation. You might also experience lower back pain and discomfort or pain, especially for women during sex.
Kegel exercises are important since they help the pelvic floor muscles to tighten faster. Some conditions might cause these muscles to loosen, thus making urine control an issue. Additionally, these exercises make the lower pelvic muscles to relax if they are too tight.
As much as Kegel exercises are helpful, they can as well be harmful. They can be harmful, especially if they are not performed in the right manner. Additionally, they can be harmful as they can have the counterintuitive effect of making the muscles become extremely tight.
You should not use your leg, abdomen, or buttocks muscles when doing Kegel exercises. Doing the exercises correctly involves contracting and relaxing the pelvic floor muscles. You can easily identify these muscles by stopping urine mid-flow.
You can do these exercises, either sitting down or standing. However, if your muscles are very weak, you should do the exercises while lying down.
The frequency of doing the exercises depends on the state of your pelvic muscles and your experience. If you are just getting started, it is advisable to do easy Kegel exercises like for three seconds two times a day. You can increase the frequency and the duration of the exercise as you gain more experience and as your muscles strengthen.
The time it takes to strengthen the pelvic floor will depend from person to person. If your pelvic floor is very weak, it might take longer for the muscles to regain their strength. Also, the frequency at which you perform the exercises will determine the time it takes to strengthen the pelvic floor.
Yes, squats are really good for pelvic floor muscles. However, you should perform the squats correctly if you are to reap the benefits of the squats.
Some of the exercises that are bad for pelvic floor muscles include sit-ups as they exert a lot of pressure on your upper abs. Other exercises that might be bad for you, especially if you have a weak pelvis floor, are rectus or leg lifting exercises. The good news though is that you can go back to doing these exercises once your pelvic muscles strengthen.
Pelvic muscles play a very important role in the human body. These muscles help in the bowel movement as well as help in the prevention of urine leak in women. Additionally, they also help a person to enjoy sex more. You might be suffering from weak pelvis floor muscles as a result of childbirth, recent weight gain, disease, or as a result of aging. If that is the case, you should not worry as there is a solution. Kegel exercisers are very useful in helping to strengthen the pelvic muscles. However, to achieve the best results, you must do them correctly. When starting out, you should do them for short periods of time. As your muscles strengthen, you can increase the intensity and frequency of the exercises.
There are various Kegel exercisers in the market. The choice of an exerciser will depend on your personal preference. Some exercisers stimulate your muscles through vibration, others through electro current while others are weights which help you work out the pelvic muscles.
We are sure that you are now well informed about exercises and you can also make an informed decision on the purchase of Kegel exercisers.
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