If you want to improve the health of your pelvic floor muscles, check out this list of the best Kegel exercises.
As women grow, their bodies undergo a variety of changes, including weakening of the pelvic floor muscles. This is a group of muscles and tissues that help support the intestine, uterus and bladder. Different factors contribute to the weakening of the pelvic floor muscles in women, such as pregnancy, childbirth, weight gain and aging. In addition to supporting the pelvic organs, the pelvic floor muscles also contribute to sexual activities and pleasure. They support the vagina and contribute to arousal, orgasm and vaginal tightness during sex. If you want to strengthen your pelvic floor muscles, Kegel exercises are one of the most effective techniques. It helps improve bladder control, improves sexual functions, prevents pelvic organ prolapse, and aids in postpartum recovery. Here is a list of the best Kegel exercises that you can use to improve the health of your pelvic floor muscles.
What is a Kegel machine?
Kegel exerciser or pelvic floor trainer is an exercise device specially designed to help perform Kegel exercises effectively. This tool comes in different forms like weighted balls, vaginal cones, and electronic devices. They work by providing resistance to the pelvic floor muscles during contractions, which helps improve the effectiveness of Kegel exercises.
5 Best Kegel Exercises
Check out this list of best Kegel exercises in India:
1. AUTMAPLA Kegel Exercise Products
If you’re looking for the best Kegel exercises for women, try this one from AUTMAPLA. This pelvic floor exerciser is specially designed with a 360-degree adjustable touch screen that allows it to take the shape of your legs. The triangular shape of this trainer promises to stabilize your thigh and protect it from falling during exercise. It comes with a resistance band to help you improve your physical endurance. This device promises to help you work your inner thigh muscles, eliminate accumulated leg fat, and tighten your glutes. The brand claims that this product can show results within 30 days.
Read also: 5 Best Exercise Balls to Increase Spine and Core Strength
2. Koyet Ajustamet Thigh Master 360 High Strength Kegel Pelvic Floor Trainer
Koyet High Strength Kegel Pelvic Floor Trainers can help activate your pelvic floor muscles and correct pelvic posture. This Kegel exercise machine for new mothers can help you lose weight and work your thigh muscles. This is a lightweight, portable device that can improve the vaginal and pelvic floor muscles after childbirth. This tool is made from high quality polypropylene and TPE and has a triangular shape. The brand claims that its product can provide maximum satisfaction and improve the effectiveness of Kegel exercises.
3. Gopendra Hip and Pelvic Trainer
Gopendra Hip and Pelvis Trainer could be a good addition to your home gym as this device can help strengthen the muscles of your core, arms, back, calves, triceps, legs, of your buttocks and your pelvic floor. This can help tone and tighten the muscles of the thighs, buttocks and lower abdomen. Regular use of this Kegel machine can also help you burn fat, strengthen your body muscles and improve your endurance. Made from PP+ springs, non-slip and durable material, this exercise tool is lightweight, portable and easy to store.
4. B-Arm Digital Pelvic Floor Muscle Trainer
The B-Arm digital pelvic floor muscle trainer is made with high-quality materials like polypropylene and thermoplastic elastomer. This easy-to-use exercise tool can help you personalize your workout routine to suit your needs. By providing six innovative rotation angles, this pelvic floor trainer offers customizable positions for optimal comfort and efficiency during leg exercise. It is ideal for leg, hip, arm and calf exercises. This device comes with a digital count display that provides instant workout duration, calories burned and the exact count of your workout.
5. ZTOONE Thigh Master Kegel Exerciser
ZTOONE Thigh Master Kegel Exerciser is specially designed with adjustable angles to strengthen your pelvic muscles, lower abdominals, thighs and buttocks. This new and improved trainer can help restore your body’s original curves. It is a portable and lightweight tool with enhanced strength. The brand also claims that you will start to notice a visible change within 4 weeks of using this product.
What are the benefits of Kegel exercises?
- Strengthens the pelvic floor muscles: Kegel exercises provide resistance to the pelvic floor muscles during contractions, thus improving its tone, strength and endurance. According to StatPearlsKegel exercise helps manage pelvic floor weakness that can be caused by pregnancy, aging, vaginal birth, surgery and more.
- Improves bladder control: Weak pelvic floor muscles can lead to urinary incontinence. These tools can help strengthen the muscles that control the bladder, leading to better bladder control. Regular use of these tools can help reduce the risk of urinary leakage.
- Manages pelvic organ prolapse: Pelvic organ prolapse occurs when one or more pelvic organs descend into the vagina due to weakening of the pelvic floor muscles. These exercise tools can help prevent or alleviate symptoms of pelvic organ prolapse by providing support and strengthening the pelvic floor muscles that can help hold the pelvic organs in their position.
- Improves sexual functions: The pelvic floor muscles play an important role in sexual function and satisfaction. By strengthening and toning the pelvic floor muscles, these devices can lead to improved vaginal tone, intense orgasm and better lubrication.
- Helps with postpartum recovery: Pregnancy and childbirth can weaken the pelvic floor muscles, which can lead to urinary incontinence, pelvic organ prolapse, and sexual dysfunction. By using urinary incontinence products to perform Kegel exercises, you can restore pelvic floor function. According to Journal of Obstetrics and Gynecology Canadapelvic floor muscles can prevent postpartum urinary incontinence.
Health Shots recommends: 6 Best Perineal Cooling Pads for Postpartum Pain Relief
How to do Kegel exercises?
Follow these steps when performing pelvic floor exercises:
- Once you have selected the right Kegel machine for your needs, look for your pelvic floor muscles. According to Harvard Health Publicationsyou can do this either by pretending to try to avoid gas or by pretending to squeeze your vagina around a tampon.
- Then choose a comfortable position and place your device safely. Then contract your pelvic floor muscles for 3 to 5 seconds. Be sure to focus on tightening the muscles around the Kegel exerciser to create resistance and engage the entire pelvic floor.
- Avoid tensing other muscles in your body.
- Relax your pelvic floor muscles for 3 to 5 seconds.
- Then repeat the contraction and relaxation cycle at least 10 times, as suggested by the Harvard Health Publications.
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Frequently Asked Questions (FAQ)
- How to choose the right pelvic floor trainers?
When choosing the right pelvic floor trainers, consider their type and material. Make sure the product is made from medical-grade silicone or a hypoallergenic material to minimize the risk of irritation and infections. Consider the product’s size, weight, adjustable resistance, tracking features, and warranty.
- When should you start doing Kegel exercises after childbirth?
Exercises after childbirth should be started gradually, taking into account the health and condition of the mother. According to American College of Obstetricians and Gynecologistsyou can start performing pelvic floor exercises in the immediate postpartum period.
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