Kegel8 IFU10169 Weights Exercise Set Instruction Manual

Welcome to Kegel8 Vaginal Weights, a clinically proven pelvic
floor toning system designed for women. These weights come in three
progressive sizes and weights to help strengthen your pelvic floor
muscles. Benefits include:

Preventing bladder weakness
Avoiding leaks

Improving sexual satisfaction
Enhancing muscle strength and blood flow

Getting Started:

Before starting, clean the weights using Kegel8 antibacterial
spray or hot soapy water. Rinse thoroughly and dry with a lint-free
cloth. For clinical settings, autoclaving is suitable. Follow these
steps to begin:

Choose the largest and lightest weight (pale lilac).

Attach the indicator clip for guidance.

Product Usage Instructions:

Kegel Exercises:

Squeeze your pelvic floor muscles as tight as possible.

Lift the muscles up towards your navel while maintaining the
squeeze.
Relax your muscles completely after holding the squeeze and
lift.

Clinical studies show kegel exercises are more effective with
resistance. Kegel8 Vaginal Weights enhance exercise effectiveness
by providing resistance and guidance for targeting the correct
muscles.

About Your Weights:

The varying weights and sizes of the cones allow you to progress
in your exercise regime. The lighter and larger the cone, the
easier it is to keep in place.

FAQ:

Q: Can I use Kegel8 Vaginal Weights as a preventative
measure?

A: Yes, using the weights can strengthen your pelvic floor as
part of a fitness regime, reducing the likelihood of incontinence
in the future.

Q: How do I know if I’m targeting the correct muscles?

A: The weights include an exercise program and an indicator clip
to ensure you are exercising correctly.

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Kegel Weights Exercise Set
Instructions, Warnings & Safety Information

Contents

Welcome to Kegel8

What are Kegels?

About your weights

Getting started

Kegel8 Beginner’s Exercise Plan

Kegel8 Advanced Exercise Plan

After you exercise

Q&A

Important Do’s and Don’ts

Warranty

Welcome
Thank you for choosing Kegel8 Vaginal Weights (Cones). You are now one step closer to having a stronger, healthier pelvic floor.
Created especially for women, Kegel8 Vaginal Weights are a clinically proven pelvic floor toning system consisting of three progressive sizes and weights.
Using Kegel8 Vaginal Weights to exercise your pelvic floor muscles can:
Help you stay dry and avoid bladder weakness
Prevent pelvic floor problems such as prolapse Increase sexual satisfaction for you and your partner
Improve muscle strength and blood flow If you’re not currently experiencing the effects of pelvic floor weakness such as leaks, you can use Kegel8 Vaginal Weights as a preventative measure to strengthen your pelvic floor as part of a fitness regime. This will reduce the likelihood of experiencing incontinence in the future, increase intimate sensation and can even prepare your muscles for pregnancy and natural childbirth.
If you’ve already noticed you leak urine – when you run, cough, sneeze, laugh or perhaps find yourself often caught off-guard and don’t make it to the toilet in time use the Kegel8 Exercise Plan with these vaginal weights and you should really notice a difference. Your muscle tone will be restored and you will enjoy greater bladder control not to mention increased self-confidence.
Let’s get started!
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What are Kegels?
Kegel exercises help to strengthen and tone the muscles and ligaments in your pelvic floor. These targeted exercises were first highlighted in a clinical paper published in 1948 by Dr Arnold Kegel – hence the name. Your pelvic floor supports the uterus, bladder and bowel and helps to keep these organs in place. They are also responsible for bladder and bowel control and intimate sensation. Kegel exercises are a medical recommendation to maintain a healthy pelvic floor and should be carried out like so: 1. Start at your anus and squeeze your muscles as
tight as you can, as if you are holding in wind. 2. Holding this squeeze and keeping your muscles
tight, squeeze your vaginal muscles and lift them up towards your navel. 3. Once you have held this squeeze and lift, relax you muscles completely.
These exercises can be tough. You may struggle to get motivated or unsure that you are doing them correctly. Clinical studies show kegel exercises are more effective when performed with resistance – something for your muscles to squeeze against. Kegel8 Vaginal Weights have been designed to improve the effectiveness of your Kegel exercises by letting you see you are targeting the correct muscles, providing resistance and includes an exercise programme to work through to keep you motivated.
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About your weights

Your pelvic floor toning system contains three Kegel8 Vaginal Weights (cones) of varying weights and sizes to allow you to progress your exercise regime.

Stage 1 Vaginal Cone (pale lilac)

Weight: 24g Diam: 32mm

Stage 2 Vaginal Cone (lilac)

Weight: 37g Diam: 29mm

Stage 3 Vaginal Cone (deep lilac)

Weight: 48g Diam: 25mm

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Indicator clip

Getting started
Give your Kegel8 Vaginal Weights a clean before you start. You can use our body-friendly Kegel8 antibacterial spray to give them a wipe down or give them a wash in hot soapy water. Be sure to rinse them thoroughly to avoid any irritation from the soap and dry with a lint-free cloth or tissue. If you are using these weights in a clinical setting, they can be autoclaved. OK, to begin let’s perfect your Kegels 1. Choose the largest lightest weight (pale lilac) and attach the
indicator clip just beneath the half-way bobble if it’s not in place already. 2. Get into a comfortable position. To start with this may be lying down until you become used to inserting the weight but many women sit on the edge of a seat or even stand. Inserting the weight is like inserting a tampon, so you may already have an idea of the position best for you. 3. Hold the weight with the tail pointing upwards and gently insert the head of the weight into your vagina. Continue to gently push the weight into place. Stop when the half-way bobble is at the entrance to your vagina.
Kegel8 Tip: To ease insertion, we recommend that you use a good quality water-based lubricant

If the first weight feels uncomfortable and you feel it may be too large, you can start with the smaller size.
1. Now, standing up or sitting on the edge of a seat contract and tighten your muscles around the weights. Remember, start at your anus and squeeze as if trying to control wind then include your vaginal muscles. You are aiming to squeeze the weight and lift it up towards your navel.
Kegel8 Tip: If your muscles are quite weak you may find that when standing the weight begins to fall out of place. If this happens you are best to exercise lying down to begin with as this will stop the weight from falling out of position.
Remember, you are looking for the tail of the vaginal weight moving downwards to indicate you are exercising correctly and lifting the head of the weight; lifting the weight.
This may take practice but be patient; bad Kegels are pointless and potentially damaging, so once you’ve mastered the squeeze and lift you’ve made the biggest step to strengthening your pelvic floor for a healthier you.
Now you’ve got the knack…
Now you have mastered the perfect Kegel, if you don’t want to watch the tail moving downwards and you feel confident in your Kegel technique you don’t have to apply the clip it is optional.
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The Kegel8 Exercise Plan The Kegel8 Exercise Plan has been devised with a Physiotherapist and is split into three types of training, to target the muscles in different ways, with two intensity levels so you can continually improve your pelvic floor strength. We recommend: · Completing the Beginner’s Exercise Plan for 6 weeks
then move onto the Advanced Exercise Plan for another 6 weeks. · Follow each plan 2-3 times initially then, when confident, perform daily for 6 weeks. · After 12 weeks, continue using the Advanced Exercise Plan 2-3 times a week to maintain your strong pelvic floor.
Beginner’s Exercise Plan
The 3 different types of exercises in this routine should be carried out consecutively. Wear loose, baggy clothing if you no longer need to watch the tail of the exercise weight moving.
Exercise 1 – Endurance Kegels
Endurance (or `slow’) Kegels are designed to target slow twitch muscle fibres. These are the muscle fibres responsible for prolonged bladder and bowel control enabling you to get to a toilet in time or last longer through the night. Use the Stage 1 Vaginal Weight (pale lilac) to perform slow Kegels.
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OK, to begin let’s perfect your Kegels 1. Insert the weight into your vagina 2. Squeeze and lift the weight using your vaginal muscles
and hold steady for 10 seconds. 3. Now release and relax your muscles for 5 seconds. 4. Repeat steps 2 and 3 ten times.

Hold for 10 seconds…

Relax for 5 seconds…

Can’t hold your squeeze and lift for 10 seconds? Then hold it for as long as you can count. This may be 8, 7 or just 6 seconds to begin with. Quality is more important than quantity so if you feel your muscles tiring, it is time to rest. Don’t worry – if you can’t manage ten repetitions, you can improve on your performance next time you exercise.
If you find ten repetitions easy you can: 1. Continue to do another 5 (or more) repetitions; 2. Move onto the Stage 2 Vaginal Weight (lilac), or 3. Progress onto our Advanced Kegel Exercise Routine
Now let’s move on to Exercise 2…

Exercise 2 – Speed Kegels

Speed (or `fast’) Kegels are designed to target fast twitch muscle fibres. These are the muscle fibres that should respond quickly to support your bladder under sudden bursts of pressure like coughing, sneezing, laughing, jumping and running.
Use the Stage 3 Vaginal Weight (deep lilac) to perform speed Kegels.

1. Insert the weight into your vagina
2. Squeeze and lift the weight as high as you can and hold for 2 seconds. Ensure you squeeze to your best ability.
3. Now release and relax your muscles for 2 seconds.
4. Repeat steps 2 and 3 ten times.

Make sure you relax! This is when blood delivers oxygen to your muscles to help strengthen them. Ensure that for these 2 seconds the weight drops down and your muscles feel relaxed.

Exercise 3 – Relaxation Kegels
Relaxation Kegels are designed to put you in tune with your pelvic floor muscles so you become more aware of your pelvic floor movement and that you are you are fully relaxing your pelvic floor muscles. Relaxation is as imperative as strength for your pelvic floor muscles to stay healthy. Use the Stage 1 Vaginal Weight (pale lilac) to perform relaxation Kegels.
1. Insert the weight into your vagina
2. Squeeze and lift the weight as high as you can and hold for 2 seconds. Ensure you squeeze to your best ability.
3. Now release and relax your muscles for 2 seconds.
4. Repeat steps 2 and 3 ten times.
You can use the indicator tail to check your muscles are relaxing. When your muscles are fully relaxed you will notice the indicator tail move upwards.

Hold for 2 seconds…

Relax for 2 seconds…

Don’t perform more than ten repetitions of fast Kegels at one time as muscle fatigue can be difficult to identify with such rapid muscle movement. Instead, you can build on this training by:
1. Doing additional fast Kegels each time you put your pelvic floor under pressure i.e. each time you laugh, sneeze etc.

2. Progressing onto our Advanced Exercise Routine.

Now let’s move on to Exercise 3…

Hold for 2 seconds…

Relax completely…

Advanced Exercise Plan
However strong your pelvic floor muscles are, always complete the Beginners Exercise Plan first before the Advanced plan, to ensure your technique is accurate in preparation for these more challenging exercises.
Exercise 1 – Advanced Endurance Kegels
Advanced Endurance (or `slow’) Kegels are designed to target the slow twitch muscle fibres in your pelvic floor. These are the muscle fibres responsible for pro-longed bladder control enabling you to get to a toilet in time or last longer through the night. This advanced approach is great for your gluteal muscles and firms your bum as well as challenging you for greater control of the vaginal weight. Use the Stage 1 Vaginal Weight (pale lilac) to perform advance slow Kegels.
1. Insert thIensweertigthet icnotoneyionutor vyaoguirnvaagina as described in 2. Whilst retaining the weight take a
squat poWshiitlisotnretapinlaincgetyhoeucrofneeettake a squat position just a littplelaocveeyrohuirpfeweitdjtuhstaapalitrtt.le over Keepinghyipouwridbtahcakpsatrrta. iKgehet,pbinegnydour your knees to a 90° angle, pushing your bum back as if sitting down on a chair. 3. Hold this squat position and squeeze and lift the weight and hold steady for 5 seconds.
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4. Keeping your back straight stand back upright then release and relax your pelvic floor muscles for 5 seconds.
5. Repeat steps 2 – 4 for another five times.
Remember the positioning of the tail of the weight as you squeeze and lift the weight the tail will move down.
You can develop this training further by increasing the number of repetitions or the length of time that you hold your squeeze. But remember, quality is more important than quantity so if you feel your muscles tiring and you begin to lose technique it is time to rest. Poor Kegel control can cause pressure to your pelvic floor. You could even try doing 3 sets of this exercise per day instead of one long set. Your pelvic floor gets tired quickly so little and often is best.
Now let’s move on to Exercise 2…

Advanced Exercise Plan continued
Exercise 2 – Advanced Speed Kegels
Advanced Speed (or `fast’) Kegels are designed to target the fast twitch muscle fibres. These are the muscle fibres that should respond quickly to support your bladder under sudden bursts of pressure like coughing, sneezing, laughing, jumping and running. This advance approach also engages your core muscles, buttocks and thighs as well as challenging you for greater control of the vaginal weight:
Use the Stage 3 Vaginal Weight (deep lilac) to perform advanced speed Kegels.
1. Insert the weight into your vagina
2. Whilst retaining the weight, position yourself in front of a step this can be an aerobics step or the bottom step of the sSttaeiprsuipnoynotuorthheosutsepe,.one foot after the
3. Step up ontootthheer, satnedps,qouneeezfeoaontdalfitfet rthtehevaginal other, and sctqhouinseeiesazaneqduahincodkldmliffootrvt2ehmeseevcnoatng, edinns.asAul lrtehyoouugh weight and hold for 2 seconds. Although this is a quick movement, ensure you squeeze andIfmoolmiftteatdfotieayrtoethluyersobtetehpsedtr,oaawbnnidlittrhye.elesatseepy, oounre
4. Immediately step down the step, one foot after the other, and release your squeeze and relax for 2 seconds.
5. With such qu(uipck) smquoeveezem1e,2n,t(sdoitwmna) ryelheeaslpe 1,2. you to chant as you exercise: (up) squeeze 1,2, (down) release 1,2.
6. Repeat steps 3 and 4 ten times.

Remember the positioning of the tail of the weight, as you squeeze and lift the weight the tail will move down.
As with all of your Kegel exercises, the 2 second relaxation in this routine, although short, is really important. Ensure that for these 2 seconds the weight drops down towards the entrance of your vagina and your muscles feel relaxed.
Don’t perform more than ten repetitions of fast Kegels at one time as muscle fatigue can be difficult to identify with such rapid muscle movement. Instead, you can build on this training by doing additional fast Kegels throughout the day each time you put your pelvic floor under pressure i.e. each time you cough, laugh, jump, sneeze etc.
Now let’s move on to Exercise 3…
Exercise 3 – Advanced Relaxation Kegels
Advanced Relaxation Kegels are designed to put you in tune with your pelvic floor muscles so you become more aware of your pelvic floor movement and can be sure you are fully relaxing. Relaxation is as important as strength for your pelvic floor muscles to stay healthy. This advanced approach uses your core muscles, buttocks and thighs and ensures greater control of the weight for better results. Use the Stage 1 Vaginal Weight (pale lilac) to perform advanced relaxation Kegels.
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Check your muscles are relaxing by exercising in front of a mirror and when your muscles are fully relaxed you will notice the indicator tail move upwards.
1. Insert the cone into your vagina. 2. Whilst retaining thWehiclsot nreetatinaikneg taheluconngeetapkoesailtuionnge position
starting with youssttrarirdfteeineygtowutoritglheefyttofhuoerofrtefseottrrwtiodagreedtyahsoefruarr left foot forward aass yfaour acasnywoituhocuatnjeowpiathrdoisuintg jeopardising yourybouarlabnalcanec.eB. Beennd yyoouur rbabcakckknee knee down towarddoswtnhetowgarordusnthdewgriothuondutwithout resting it down on the floor. 3. Hold this lunge position and squeeze and lift the cone slowly and hold as high as you can for 2 seconds.
4. Then slowly relaxThyeonusrlopwelylvrieclafxloyoourr pelvic floor muscles, lowering the cone all the way down until you feel the head of the cone at the opening of your vagina as though it could fall out of place.
5. Repeat steps 3 and 4 five times whilst holding your lunge position.
6. Keeping your pelvic floor muscles relaxed, stand up bringing your front foot back to your starting position. Now stride forward with the right foot and bend your back knee down towards the ground as you did before.
7. Hold this lunge position and again, squeeze and lift the weight slowly and hold as high as you can for 2 seconds.
8. Then slowly relax you muscles, lowering the weight all the way down until you feel the head of the vaginal weight at the opening of your vagina as though it could fall out of place.
9. Repeat steps 7 and 8 five times whilst holding your lunge position.
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After you exercise
When you have completed your pelvic floor exercises you can remove your Kegel8 Vaginal Weight as below;
1. Get comfortable. This may be in the same position you took to insert the weight before you started to exercise.
2. Relax your muscles and gently pull the tail of the vaginal weight downwards – much like you would pull the cord of a tampon to remove after use.
3. The vaginal weight is likely to be easy to remove as your muscles will be tired from the exercise.
Remember: It is important to relax when removing the vaginal weight. If you are not relaxed your muscles may clench the weight causing you to feel you are unable to remove it.
Note: In the unlikely event you are unable to remove the vaginal weight please do not panic and consult your GP.
Caring for your Kegel8 Vaginal Weights As before use, it is important to care for your Kegel8 Vaginal Weights after use too. Clean them with our body-friendly Kegel8 Antibacterial spray or give them a wash in hot soapy water. Be sure to rinse them thoroughly to avoid any soap residue and dry with a lint-free cloth or tissue.

Q&A
When will I start to feel the benefits? The main reason Kegel exercises fail is because we give up on them too soon. Most women feel the benefit within a couple of weeks, and their partners may notice before they do! However we urge you to continue and follow the Kegel8 Exercise Plan for 12 weeks. After 12 weeks you can maintain and improve your strength further by exercising with the weights 2-3 times per week.
Can I stop exercising after 12 weeks? Exercising your pelvic floor is the same as any other exercise – when you stop, the effects of what you have achieved will fade over time. If your lifestyle routine just does not permit you to exercise with your Kegel8 Weights daily then set yourself a target of 3 or 4 times per week. In between your exercise sessions we recommend you still perform your `squeeze and lift’ daily with no weight to keep the pelvic floor muscles active – try doing them every time you stop at traffic lights when driving or every time you brush your teeth.
What difference will Kegel8 Weights make to my independent pelvic floor exercises? Clinical evidence shows Kegel exercising with resistance (i.e. weights) is more effective than without. That’s because by using different weights and sizes you’ll get better results. A stronger pelvic floor means you are able to control bladder and bowel leaks and prevent prolapse (pelvic organs such as bladder, uterus and bowel falling out of place) not to mention improve your love life for you and your partner.
I don’t feel as strong if I exercise in the evening as I do if I exercise in the morning is this normal? This is perfectly normal. Like the rest of your body your pelvic floor muscles tire throughout the day from supporting your pelvic organs through daily activities. Don’t worry, if you need to exercise in the evening and your muscles feel tired just go for a lighter weight than you might use normally or use the Beginners Exercise Plan lighter exercise is better than none at all.

I have completed 12 weeks of exercising and can perform Kegels with even the heaviest weight but still experience leaks and lack of intimate sensation what should I do? Don’t give up, results can be slow for some women and bladder leaks can also be due to medication, excess weight or prolapse. Speak with your GP and give us a call to explore your options. Some users progress onto an NMES exerciser such as the Kegel8 Ultra 20 Pelvic Toner this exercises the pelvic floor muscles for you using electronic stimulation. Electronic stimulation uses electrical pulses to give intense rehabilitation of the pelvic floor, exercising 90% of muscles, fibres and ligaments compared to the 40% during manual exercising.
Can I use Kegel8 Weights while I’m pregnant? Sadly not, but it is vital you continue to perform the `squeeze and lift’ Kegel exercises without vaginal weights. You can start Kegel exercising again with Kegel8 as soon as you are fit, healthy and healed after the delivery of your baby on average 6 weeks after labour but everyone is different so speak with your health visitor and don’t push yourself if you are not ready.
I’m suffering a vaginal/urine infection can I still use my Kegel8 Vaginal Weights? If you are suffering from thrush, cystitis or any other form of intimate infection we recommend you stop using your Kegel8 Weights until the infection has cleared up. You may be more sensitive to bacteria and feeling sore, swollen and just generally uncomfortable down there. Give yourself a break and let your body recover. If you suffer repeated infections this can be a sign of a weak pelvic floor, so treat the infection then get back on the Kegel8 Exercise Plan as soon as possible.

Important Do’s and Don’ts
Do wash your hands before using your Kegel8 Weights and follow our recommendations for cleaning the weights.
Do use your Kegel8 Weights regularly, for 12 weeks following the Kegel8 Exercise Plan then onto a maintenance programme.
Do call us or seek advice if you have any difficulties or concerns with using your Kegel8 Vaginal Weights.
Don’t share your Kegel8 Vaginal Weights with anyone for hygiene reasons.
Don’t use your Kegel8 Vaginal Weights: During or just after intercourse Whilst using a vaginal diaphragm or cap During pregnancy If you have a vaginal prolapse unless advised and
under the guidance of a health care professional During menstruation If you have a vaginal/urine infection

Kegel8 is always by your side
At Kegel8 we have the UKs No.1 electronic pelvic floor toners. A clinical device with medically approved
programmes to target and exercise your pelvic floor muscles for you, using neuromuscular electrical stimulation (NMES). Kegel8 uses NMES to work 90% of the pelvic floor
muscles, unlike manual pelvic floor exercises which only reach 40% Our electronic pelvic floor toners are designed
to suit your needs with programmes to strengthen your muscles, stop pesky leaks, treat prolapse and assist in
recovery from hysterectomy. We want you to have the solution that suits you! We offer extensive information on pelvic floor health and how our products can help so you can make the right choice for you.
Visit www.kegel8.co.uk to find out more

Warranty
Your Kegel8 Pelvic Floor Strengthening System has a 1 year warranty. We provide a warranty to the original purchaser, that this product will be free from defects in the material, components and workmanship, for a period of 1 year from the date of purchase by the distributor.
If the distributor is satisfied that the product is defective, the user may return the unit directly to Savantini Limited. All returns must be authorised and the warranty does not extend to any misuse or abuse. Any evidence of tampering will nullify this warranty.

At Kegel8 we are passionate about pelvic floor education. Often, we don’t think about how parts of our body can fail us until they do and we suffer the
consequences.
Visit us at www.kegel8.co.uk for more information, free ebook downloads and a
tailored solution for you.
Contact Us
Call us: +44 (0) 1482 496 932 Email us: info@kegel8.co.uk Visit us: www.kegel8.co.uk
Our friendly advisors are available Monday to Friday, 8am – 4pm (Closed bank holidays)
You can feel comfortable in asking us anything. We are not just a sales team. We are here to help you.

IFU10169_0924

Documents / Resources

Kegel8 IFU10169 Weights Exercise Set [pdf] Instruction Manual
IFU10169, IFU-0924, IFU10169 Weights Exercise Set, IFU10169, Weights Exercise Set, Exercise Set

References

User Manual

IFU10169 Weights Exercise Set

Specifications:

Product Information: