Kegel Exercises

Here are a few simple kegel ball exercises, which you can perform either at the gym or at home. You can also combine your kegel balls with any exercise you do by holding them inside. By using La Sucrée kegel balls regularly, you will significantly increase the effectiveness of pelvic exercises and improve your inner muscles quickly and easy.

Exercise 1 - Contraction

Lie on your back, get lubed up, and insert the balls. Tighten your pelvic floor muscles to lift and squeeze the balls. Hold the contraction for 5 seconds, then relax for another 5 seconds. Repeat this step 5 times in a row to complete one set. You can perform up to three sets a day.

     

    Exercise 2 - Crunch

    Lie on your back, get lubed up, and insert the balls. Tighten your pelvic floor muscles to lift and squeeze the balls. Perform classic core exercise by lifting and moving your upper body and legs towards each other and then away from each other. Repeat for about 10 -15 times or as long as you have strength for. It is recommended to perform 3-4 sets for good results.

       

      Exercise 3 - Yoga 

      If you're a yoga lover, try yoga poses with the balls inside for more mindful session. Combining breathing techniques with ben wa balls will guarantee great results to your body.

       

      How do kegel balls work?

      Kegel balls are designed to improve muscle strength, which support the uterus, bladder, small intestine and rectum. This can help with urinary incontinence and you don't have to worry about leakage when sneezing, coughing, or laughing.

      Kegel balls help improve blood circulation to your vagina and with that help reach more intense orgasms faster. It can refresh relationships and boost your sex life.

      Kegel exercises help with pregnancy recovery after babies weaken vaginal muscles 

       

      Pelvic floor muscles have to be trained just like other muscles in our body. Some of the signs you may need to strengthen your muscles:

      • Urinary incontinence or Bladder leakage (leaking urine when cough, sneeze, or laugh)
      • Bowel incontinence (hard to control the passage of gas or faeces)
      • Reduced sensation in vagina or orgasms (difficulties to reach orgasms during sex)
      • Bowel or bladder prolapse (pelvic floor dropped)

      Loose muscles can happen with age, vaginal childbirth, some forms of female surgeries, menopause, low body fitness, etc. By doing kegel exercises, you can rejuvenate your vaginal and bladder fitness without surgeries and ultimately increase your life's pleasure.

      Kegel balls also work on their own as long as you keep them inside. According to health practitioner and educator Janielle Bryan by walking with "them in' it surely helps strengthen your pelvic floor muscles. Try to keep them in and go about your day. Whether you are sitting in the office chair or running around, it stimulates muscle contraction and helps strengthen your inner muscles on its own. 

      Are there any risks?

      It's not recommended to keep kegels inserted for too long. Physical therapist Rachel Gelman of Pelvic Health and Rehabilitation Center in San Francisco explains that overexerting your pelvic muscles can also cause harm. Dr. Gelman says that it's important to also relax your pelvic floor afterward, just like any other workout.

       

      Pro tip:
      It's ok to feel that they are in, however, if you start feeling any discomfort, it's better pull them out and continue the next day or consult with your practitioner. 

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