The Super Kegel is exercise equipment that assists in the performance of Kegel exercises by providing tension and resistance. Kegel exercises target the pelvic floor muscles. The muscles of the pelvic floor help support the uterus, bowel and bladder. Weakened pelvic floor muscles can result from obesity, aging, pregnancy and childbirth and lead to more serious conditions, such as pelvic organ prolapse. Strengthening the pelvic floor muscles by performing Kegel exercises can improve bladder and bowel control, enhance sexual pleasure and delay or prevent pelvic organ prolapse. Proper and safe use of the Super Kegel, which is made of steel covered in vinyl, can improve results.
Step 1
Adjust the tension of the Super Kegel to your desired resistance. Try a low tension setting to start, and increase the setting as you perfect the technique and become stronger.
Step 2
Identify your pelvic muscles so you will know if you are performing the exercises correctly. Find the muscles by tightening your vaginal muscles as if trying the stop the flow of urine. As you tighten the muscles, your pelvic floor should shift upward. Relax the muscles and feel your pelvic floor return to its normal position.
Step 3
Empty your bladder completely before beginning the exercises. This practice prevents additional weakening of the pelvic floor muscles.
Step 4
Place the Super Kegel between your thighs with the closed end of the exerciser at the front of your body and the flexed ends resting on the inside and back of your upper thighs. You should be standing to perform the exercise, and the Super Kegel should be at the top of your thighs.
Step 5
Squeeze the Super Kegel using the muscles of your upper thighs and buttocks while you contract the muscles of your pelvic floor. Proper Kegel exercises require not using the muscles in your thighs, buttocks or stomach. However, the Super Kegel is advertised as equipment that tightens and tones the muscles in those body parts as well as the pelvic floor.
Step 6
Hold the contraction for five seconds while breathing normally and relax for five seconds before repeating the squeeze and contraction.
Step 7
Increase the length of time you hold the contractions by gradually progressing to 10 seconds over time.
Step 8
Perform sets of 10 to 20 Super Kegel exercises daily. Strengthening your pelvic floor muscles will require several weeks before you start to notice improvement. Women often have improved bladder control after six to 12 weeks.A few weeks of consistent exercises (Ref 3).
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