Quick Answer
To strengthen your pelvic floor with a kegel training set, start with the lightest weight, master the correct squeeze-and-relax technique, and gradually progress to heavier weights over several weeks.
Why Kegel Weights Work
Kegel weights add resistance to your pelvic floor exercises, making each contraction more effective than doing them without any equipment. The added weight forces your muscles to work harder, which can lead to faster strength gains.
Consistency matters more than intensity. Using your kegel set for just a few minutes daily is enough to see progress, but only if you perform the exercises correctly and regularly.
Choosing the Right Starting Weight
Most kegel training sets include multiple weights so you can progress gradually. If you're new to pelvic floor training, start with the lightest weight in the set. You should be able to hold the weight for a few minutes without discomfort or the weight slipping out.
If you can easily complete a full session with the lightest weight, it's time to move up to the next one. If you struggle to keep the weight in place, stick with the current weight for another week before trying again.
Step-by-Step Kegel Training with Weights
- Start with the lightest weight: Begin with the lightest weight in your kegel set. Insert it according to the manufacturer's instructions. If it feels too heavy or slips out, try a lighter weight or practice without one for a few days. Choose a weight you can hold comfortably for at least 5 minutes.
- Find your pelvic floor muscles: To locate the right muscles, imagine stopping the flow of urine or holding in gas. Squeeze those muscles and lift upward. Avoid holding your breath or tightening your stomach, butt, or thigh muscles. If you feel your abs or glutes working, relax and try again.
- Do the squeeze-and-relax routine: Squeeze your pelvic floor muscles and hold for 5 seconds, then relax for 5 seconds. Repeat this 10 times in a row. Do this once or twice daily. Consistency beats intensity: a short daily session is more effective than a long weekly one.
- Progress to heavier weights: Once you can complete the full routine with the lightest weight without it slipping, move up to the next weight in the set. Repeat the same routine with the heavier weight. Progress gradually, not quickly. Only move up when you can hold the current weight easily.
- Clean and store your kegel set: After each use, wash your kegel weights with mild soap and warm water, then dry them thoroughly. Store them in a clean, dry place away from direct sunlight. Proper hygiene prevents irritation and extends the life of your set.
Kegel Training Sets to Consider
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Kegel Training 3-Piece Set: The CalExotics Kegel Training 3-Piece Set includes three weighted exercisers (55g, 75g, and 95g) for gradual progress. The three weight options let you increase resistance step by step, so you can train at your own pace without overdoing it.
Kegel Training 3-Piece Set
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Loveline PelvFit Multiweight Stem Kegel 5pc Kit: The Loveline PelvFit Multiweight Stem Kegel 5pc Kit offers five progressive weights (40g, 50g, 60g, 80g, 119g) and a smooth stem for effortless removal. The wider range of weights and the stem design make it easy to customize your training and remove the device comfortably after each session.
Loveline PelvFit Multiweight Stem Kegel 5pc Kit