Kegel exercises can help strengthen your pelvic floor muscles. According to "The Everything Pregnancy Fitness Book: Safe, Specially Tailored Exercises for Before and After Delivery," kegels can help prepare your body for birth, and can help prevent bladder and vaginal prolapse. Kegels can also increase your sexual satisfaction. The Super Kegel Exerciser is a device placed between your upper thighs that you squeeze to help you contract your inner pelvic floor muscles. It can be used to make the exercise easier for you, and may offer the added bonus of strengthening your thigh and buttock muscles as well.
Place the Super Kegel Exerciser between your upper thighs. Adjust the exerciser until it is resting snugly up against your buttocks. Make sure the wide open end of the exerciser is placed under your buttocks and the narrow end is facing towards the front of your body.
Squeeze the Super Kegel Exerciser using your upper thigh and buttock muscles. Pay close attention to the feel of your muscles to make sure your inner kegel muscles are being clenched as well. This will feel as if you are trying to prevent urination.
Tighten your muscles and slowly count to 10. Clench your muscles as tightly as you can to get the most benefit. Relax your muscles for a few seconds, then repeat the exercise several times. Work your way up to doing 10 repetitions per day.
- The Everything Pregnancy Fitness Book: Safe, Specially Tailored Exercises for Before and After Delivery; Robin Elise Weiss
- Pelvic Floor Re-Education: Principles and Practices; Bernhard Schussler, Jo Laycock, Peggy A. Norton and Stuart L. Stanton