Ever wondered how to boost your pelvic floor health? Well, you're in luck because we're diving into the world of kegel trainers today. Whether you're looking to prevent leaks, recover after childbirth, or just strengthen those muscles down there, a pelvic floor trainer might be your new best friend. But how do you use one of these nifty devices? Don't worry, we've got you covered with a step-by-step guide on how to use a kegel trainer, including tips on frequency, cleaning, and what results to expect. Plus, we'll introduce you to Perifit's Kegel trainer and its companion app for kegels. Ready to get started? Let's jump in!
What is a Kegel trainer?
A Kegel trainer is a device designed to help strengthen your pelvic floor muscles through targeted exercises. These muscles play a crucial role in supporting pelvic organs and controlling bladder function.
A Kegel trainer uses one of two main technologies:
- Electrostimulation: This type uses electrical currents to induce pelvic floor muscle contractions. Electrodes are placed along the perineum or internally via a probe and low-level electrical pulses are applied. This can help teach your muscles how to contract strongly.
- Biofeedback: This technology uses sensors to detect pelvic floor muscle activity and provides visual or auditory feedback. This feedback helps you gauge the strength of your contractions and improve your form over time. Most biofeedback trainers pair with an app to provide the feedback.
Perifit Care+ Kegel trainer uses biofeedback technology to help you visualize and improve your pelvic floor muscle contractions. The device is inserted into the vagina and connects to a smartphone app, allowing you to track your progress and even control video game characters with your muscle movements. This gamified approach can make exercises more enjoyable and increase motivation.
What are the benefits of using a smart pelvic floor trainer?
Strengthening pelvic floor muscles through exercises using a smart trainer can provide various benefits:
- Improved bladder control and reduced leaks: Regular pelvic floor muscle training can increase muscular strength which helps maintain bladder function and support. This can reduce urinary incontinence issues like stress, urge or mixed incontinence and minimize leaks.
- Enhanced muscular endurance: Continued training develops muscular endurance allowing the pelvic floor muscles to maintain proper support for longer periods of time. This helps control bladder function throughout the day.
- Increased sensitivity and ability to contract during sex: Stronger pelvic floor muscles with better control can enhance sensitivity in the pelvic region and make it easier to contract the muscles during intercourse. This can improve sexual pleasure and function.
- Reduced prolapse symptoms: Exercising these muscles strengthens them to provide more support to pelvic organs. This can minimize symptoms of pelvic organ prolapse like a feeling of heaviness, pain or a bulge.
💡 Using a Kegel trainer like Perifit Care+ can lead to significant improvements in urinary incontinence symptoms. After just six weeks of training, 71% of users reported symptom improvement, with benefits increasing over time (1).
- Progress tracking: The ability to track your progress over time. Apps connected to devices like Perifit allow you to monitor improvements in muscle strength and endurance. This data can help motivate you to stick with your training routine and achieve your pelvic health goals.
Consistency in performing Kegel exercises for women is pivotal for reaping the benefits. With regular practice, one is able to strengthen the pelvic floor muscles and potentially improve bladder control and sexual function.
Can you use a pelvic floor trainer in your postpartum period?
Yes, you can use a smart pelvic floor trainer in the postpartum period. Using a Kegel trainer after giving birth can help rehabilitate your pelvic floor muscles, which often become weakened during pregnancy and childbirth. Here are some benefits:
- Strengthening weakened muscles: Kegel exercises can help tone and strengthen muscles that may have been overstretched or damaged during delivery.
- Improving pelvic organ prolapse: Weakened pelvic floor muscles can lead to organ prolapse after pregnancy. Using a smart trainer can help you do Kegel exercises more effectively to improve this condition.
- Faster recovery of bladder control: Regular pelvic floor contractions may speed up your recovery of bladder control after delivery. The biofeedback from a smart trainer can ensure you are doing the exercises properly.
- Increased sex drive and better sex: Strengthening pelvic floor muscles through postpartum Kegel training can boost your libido and improve sexual function and satisfaction over time.
Can you safely utilize a pelvic floor exerciser during your period?
Yes, using pelvic floor trainers during your period is safe. In fact, exercising while on your period can help relieve period cramps by improving blood flow. Exercising can also boost your mood, but listen to your body if you have too much discomfort. Pain that continues to escalate may be your body’s way of telling you you need to rest. So don’t shy away from using a smart exercise kegel training device during your period as it can provide many benefits and is considered safe.
The different steps to properly use a pelvic floor trainer
A step-by-step guide to correctly using the Perifit Care+ Kegel trainer:
1. Start by cleaning your hands and your Perifit Care+ with warm, soapy water
2. Turn Perifit Care+ ON by clicking on the ON/OFF button.
3. Lie down comfortably with your knees bent and legs slightly apart.
4. Insert the probe into your vagina, with its tail directed towards your belly. Make sure that both egg-shaped sensors are inserted. Don’t worry about its exact depth: your Perifit Care+ will naturally find its position after a couple of contractions. Use water-based lubricant if needed. You can wear panties during your session for more comfort.
5. Follow the app instructions
6. When you are done, turn your Perifit Care+ off by clicking on the ON/OFF button.
7. Clean your Perifit Care+ with warm soapy water, dry it completely and store it in a safe, clean and dry environment for future use.
How to clean your Kegel trainer after using it?
The device must be thoroughly cleaned after each use. Do not clean the probe in an autoclave or dishwasher. Do not use detergent or alcohol-containing cleaning agents on Perifit Care+.
1. Wash your hands thoroughly with soap and water before touching Perifit Care+.
2. Rinse the Perifit Care+ under a stream of warm water.
3. Use a mild unscented soap to thoroughly clean all surfaces. You may use your hands or a soft cloth but do not use abrasive material.
4. Scrub all surfaces of the device thoroughly, the probe surface and the curved antenna.
5. Rinse the Perifit Care+ under warm running water.
6. Dry with a soft clean cloth or let air dry on a clean surface.
7. Visually inspect the device, and if the device is not visually clean, repeat the cleaning process.
💡 Regular cleaning not only ensures hygiene but also prolongs the life of your Kegel trainer. Proper care of your pelvic floor trainer is essential for both your health and the longevity of the device.
By following these simple steps, you can ensure your Kegel exerciser remains in top condition, allowing you to continue reaping the benefits of Kegel exercises for women.
How often should you use a pelvic floor trainer?
Consistency is key when it comes to strengthening your pelvic floor muscles. For optimal results, incorporate the Kegel exerciser into your daily routine.
The amount and length of time one uses a pelvic floor trainer depends on the individual. To start with, we recommend performing 3 to 5 ten-minute sessions per week. Do not extend any one training session beyond 15 minutes. If you experience muscle soreness after using a pelvic floor trainer, reduce both the duration and frequency of your sessions.
To maintain the benefits of kegel exercises for women and continue strengthening pelvic floor muscles, make using your trainer a lifelong habit.
Common mistakes to avoid while using a pelvic floor trainer?
Incorrect muscle engagement
One of the most frequent errors when using a pelvic floor trainer is engaging the wrong muscles. Many people mistakenly contract their abdominal, buttock, or thigh muscles instead of isolating the pelvic floor. To properly use a kegel trainer, focus on tightening only the pelvic floor muscles, as if you're trying to stop urine flow. Avoid flexing other muscle groups or holding your breath during exercises.
Inconsistent practice
Another common pitfall is lack of consistency. The benefits of kegel exercises for women, such as improved bladder control and sexual function, require regular practice. Set reminders on your app for kegels to establish a routine. Remember, it takes time to strengthen pelvic floor muscles.
Overexertion
While consistency is key, overexertion can be counterproductive. Some users push themselves too hard, too fast, potentially leading to muscle fatigue or strain. Start with shorter sessions and gradually increase duration and intensity. Listen to your body and follow the guidance provided by your Perifit app to avoid overdoing it. Remember, how long to strengthen pelvic floor muscles varies for each individual, so patience is crucial for long-term success.
So there you have it - your complete guide on how to use a kegel trainer! Remember, consistency is key when it comes to strengthening your pelvic floor muscles. Whether you're using Perifit's high-tech device or a simple app for kegels, stick with it to reap the benefits. It might take a few weeks to see results, but don't get discouraged. Keep at it, and you'll be amazed at the improvements in bladder control and overall pelvic health. Clean your device regularly, follow the instructions, and most importantly, listen to your body. Ready to give it a try? Your stronger, healthier pelvic floor is just a squeeze away!
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