The Kegelmaster is a brand of Kegel exerciser, which is a device used to enhance Kegel exercises in women. Named after their inventor, Dr. Arnold Kegel, Kegel exercises are performed to strengthen the pubococcygeus muscle, or PC muscle, and the other muscles of the pelvic floor. This can help a woman prepare for childbirth, correct urinary incontinence and provide other medical benefits. The Kegelmaster makes these exercises more effective by providing additional resistance.
Basic PC Muscle Movement
Before you can perform more advanced Kegel exercises with the Kegelmaster, practice flexing your PC muscle without resistance. The PC muscle is the muscle you use when you want to stop urinating or hold back flatulence, but these are usually fairly instinctive reactions. You may find that when you're working to consciously flex and tone this muscle, it feels a little unusual at first. Try flexing the muscle by pretending that you're stopping the flow of urine. Experiment with flexing and holding the muscle, as well as with quick flexes and releases. If you're not sure you're doing it properly, wait until you need to urinate and stop the stream. If you can do this with muscle control, you're working the PC muscle properly.
Slow Kegelmaster Contractions
One type of Kegelmaster exercise involves slowly squeezing the device in a gradual and controlled manner. To perform this exercise, gently insert the Kegelmaster about three inches into the vagina per the manufacturer's instructions. As you slowly count to five, gradually increase the pressure on your PC muscle so that it is fully clenched at the end of your countdown. When you reach five, slowly count back down to one as you gradually decrease PC muscle pressure, returning to a relaxed position in one smooth, controlled motion. Repeat this cycle up to 10 times, but do not strain or overexert yourself.
Rapid Kegelmaster Contractions
To fine-tune your response and control of the PC muscle, it often helps to perform a series of rapid contractions. You may want to practice pulsing your PC muscle at a fast, even pace without using the Kegelmaster at first, because this muscle can become somewhat fatigued after just a few seconds. When you're ready, insert the Kegelmaster as usual and clench and release your PC muscle as fast as you can without straining. Aim for two contractions per second. Time yourself as you try to last as long as you can. Rest fully between each set. At first, strive for five sets of 10 seconds of pulsing. As you get stronger, you may work up to 10 sets of 30 seconds of pulsing, but this can take lots of practice.
Prolonged Kegelmaster Contractions
Another way to build your PC muscle is to squeeze the Kegelmaster and hold it for as long as you can before releasing. For this simple exercise, insert the device, flex your pelvic floor and count either to 10 or for as long as you can hold out without straining. Before beginning the next contraction, rest for at least as long as you clenched the time before. Try to gradually increase your clench time and number of clenches until you can perform 10 sets of 10-second contractions.
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