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1. Kegel Vaginal Cones Kegel8 Vaginal Cones are clinically proven to strengthen pelvic floor muscles to help with maintaining a healthy pelvic floor avoid bladder weakness prevent pelvic floor problems such as prolapse and increase intimate sensation for you and your partner With Kegel8 Vaginal Cones you are one step closer to a stronger healthier pelvic floor CE Visit us www kegel8 com Call us 44 0 1482 496 932 Email us info kegel com Kegel Vaginal Cones Manual kegel exercises made easy Instructions For Use Contents Welcome to Kegel8 What are kegels About your cones Getting started Kegel8 Beginner s Exercise Plan Kegel8 Advanced Exercise Plan After you exercise Your questions More about us Page 10 16 17 20 Welcome to Kegel8 Thank you for choosing Kegel8 Vaginal Cones You are now one step closer to having a stronger healthier pelvic floor Created especially for women Kegel8 Vaginal Cones are a clinically proven pelvic floor toning system consisting of three vaginal cones of varying weights and sizes Using Kegel8 Vaginal Cones to exercise your pelvic floor muscles can e Help you stay dry and avoid bladder weakness e Prevent pelvic floor problems such as prolapse e Increase sexual satisfaction for you and your partner e Improve muscle strength and blood flow If you re not currently experiencing the effects of pelvic floor weakness such as leaks2. 3 Once you have held this squeeze and lift relax you muscles completely These exercises can be tough You may struggle to get motivated to do them daily and you may be unsure that you are doing them correctly Clinical studies now show how these exercises are more effective when performed with resistance that means something for your muscles to squeeze against The Kegel8 Vaginal Cones have been designed to improve the effectiveness of your kegel exercises by letting you see you are targeting the correct muscles resistance and an exercise programme to work through to keep you motivated About your cones Your pelvic floor toning system contains three Kegel8 Vaginal Cones of varying weights and sizes to allow you to progress your exercise regime Stage 1 Vaginal Cone pale lilac Weight 24g Circumference 10cm Stage 2 Vaginal Cone lilac Weight 37g Circumference 9cm Stage 3 Vaginal Cone deep lilac Weight 48g Circumference 8cm The larger and lighter the cone the easier it is to keep in your vagina so you can see how the three varying cones work as a progressive toning system over time Kegel8 Vaginal Cones have a unique indicator clip which when attached to the cone of your choice creates a curled up tail that can tell you if you are exercising correctly or incorrectly when you exercise and squeeze correctly you see the tail move downwards see page 5 clip Getting started Give your Kegel8 Va
3. Continue to do another 5 or more repetitions b Move onto the Stage 2 Vaginal Cone lilac or c Progress onto our Advanced Kegel Exercise Routine page 10 Now let s move on to Exercise 2 Beginner s Exercise Plan 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 Cone deep lilac to perform speed kegels 1 Insert the cone into your vagina as described in Getting Started page 4 2 Squeeze and lift the cone as high as you can and hold for 2 seconds Ensure you squeeze and lift to your best ability 3 Now release and relax your muscles for 2 seconds 4 Repeat steps 2 and 3 ten times SS Hold for 2 seconds NA Relax for 2 seconds SNA A E A E E E A A EA EA E EA x l Make sure you relax this is when blood delivers oxygen to your muscles to help strengthen them Ensure that for these 2 seconds the cone drops down 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 a Doing additional fast kegels each time you put your pelvic floor under pressure i e each time you laugh sneeze etc
4. Repeat steps 3 and 4 five times whilst holding your lunge position o gt 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 14 15 After you exercise When you have completed your pelvic floor exercises you can remove your Kegel8 Vaginal Cone 1 Get comfortable This may be in the same position you took to insert the cone before you started to exercise 2 Relax your muscles and gently pull the tail of the vaginal cone downwards much like you would pull the cord of a tampon to remove after use 3 The vaginal cone is likely to be easy to remove as your muscles will be tired from the exercise Kegel Tip It is important to relax when removing the vaginal cone If you are not relaxed your muscles may clench the cone causing you to feel you are unable to remove it In the unlikely event you are unable to remove the vaginal cone please do not panic and consult your GP Caring for your Kegel8 Vaginal Cones As before use it is important to care for your Kegel8 Vaginal Cones after use too Clean them with our body friendly Kegel8 Klean 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 16 Your questions When will start to feel the
5. 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 have a mirena coil IUD fitted can use vaginal cones Yes you can safely use Kegel8 Vaginal Cones 18 lm suffering a vaginal urine infection can still use my Kegel8 Vaginal Cones If you are suffering from thrush cystitis or any other form of intimate infection we recommend you stop using your Kegel8 Vaginal Cones 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 Vaginal Cones and follow our recommendations for cleaning the cones Do use your Kegel8 Vaginal Cones regularly daily for 12 weeks following the Kegel8 Exercise Plan then onto a maintenance programme of 2 or 3 times a week Do call us or seek medical advice if you have any difficulties or concerns with using your Kegel8 Vaginal Cones Don t share your Kegel8 Vaginal Cones with anyone for hygiene reasons Don t use your Kegel8 Vaginal Cones e During or just after intercourse e
6. muscles You are aiming to squeeze the cone and lift it up towards your navel Kegel Tip If your muscles are quite weak you may find that when standing the cone begins to fall out of place If this happens you are best to exercise lying down to begin with as this will stop the cone from falling es out of position aD Remember you are looking for the tail of the vaginal cone moving downwards to indicate you are exercising correctly and lifting the head of the cone lifting the weight This may take practice but be patient bad kegels are pointless and potentially damaging kegels so once you ve mastered the squeeze and lift you ve made the biggest step to strengthening your pelvic floor for a healthier you Urethra Vagina DA Beginner s Exercise Plan Now you ve got the knack Now you have mastered the perfect kegel a word about the indicator clip 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 Now let s progress your exercising into a routine you can follow for even better results from your Kegel8 Vaginal Cones 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 Beginners Exercise Plan The 3 different
7. you can use Kegel8 Vaginal Cones as a preventative measure to strengthen your pelvic floor as part of a fitness regime This will reduce the likelinood 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 cones 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 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 as well as being responsible for bladder and bowel control and intimate sensation Kegel exercises are a medical recommendation to all women 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
8. Whilst using a vaginal diaphragm or cap e During pregnancy If you have a vaginal prolapse e During menstruation If you have a vaginal urine infection 12 More about us 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 In both women and men pelvic floor muscles play a vital role Not only do they support the pelvic organs they are imperative to bladder and bowel control and have a great impact in intimacy and on our self esteem Whether you want to be pro active in keeping your pelvic floor healthy or you have been unfortunate enough to suffer incontinence prolapse lack of intimate sensation and that includes erectile dysfunction for men or any of the other many effects of pelvic floor weakness Kegel8 can help Visit us at www kegel8 com for the best in pelvic floor information from around the world the latest news and medical breakthroughs and of course the award winning range of electronic pelvic floor exercisers bio feedback devices and manual pelvic floor trainers We are here to help Kegel8 Call us 44 0 1482 496 932 Email us info kegel8 com Visit us www kegel8 com Our friendly advisors are available Monday Friday 9am 5pm Female fully trained and Kegel8 users you can feel comfortable in asking us anything We are not just a sales team we are here to help 20
9. b Progressing onto our Advanced Exercise Routine page 10 8 Now let s move on to Exercise 3 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 fully relaxing your pelvic floor muscles The ability to relax is as imperative as strength for your pelvic floor muscles to stay healthy Use the Stage 1 Vaginal Cone pale lilac to perform relaxation kegels 1 Insert the cone into your vagina as described in Getting Started page 4 2 Squeeze and lift the cone slowly and hold as high as you can for 2 seconds 3 Then slowly relax your muscles lowering the cone all the way down until you feel the head of the vaginal cone at the opening of your vagina as though it could fall out of place 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 a Sa Hold for 2 seconds Relax completely Advanced Exercise Plan However strong your pelvic floor muscles are if you have not yet completed the Beginners Exercise Plan we recommend you do so before progressing onto this Advanced Exercise Plan This will help familiarise you with the types of exercises this plan uses and enable you to ensure your technique is accurate in preparation for these more challenging ex
10. 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 daily for 12 weeks After 12 weeks you can maintain and improve your strength further by exercising with the cones 2 3 times per week Can 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 Vaginal Cones 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 cone 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 Vaginal Cones make to my manual pelvic floor exercises Clinical evidence shows kegel exercising with resistance i e cones 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
11. can be sure you are fully relaxing The ability to relax 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 cone for better results 9 Repeat steps 7 and 8 five times whilst holding your lunge position 8 Then slowly relax you muscles lowering the cone all the way down until you feel the head of the vaginal cone at the opening of your vagina as though it could fall out of place Use the Stage 1 Vaginal Cone pale lilac to perform advanced relaxation kegels a A E A A A 1 You can use the indicator tail to check your muscles are relaxing Perform the exercise in front of a mirror and when your muscles are fully relaxed you will notice the indicator tail move upwards Insert the cone into your vagina as described in Getting Started page 4 NO Whilst retaining the cone take a lunge position starting with your feet together stride your left foot forward as far as you can without jeopardising your balance Bend your back knee down towards the ground without resting it down on the floor Se Hold this lunge position and squeeze and lift the cone slowly and hold as high as you can for 2 seconds 4 Then slowly relax your 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 gi
12. ercises Advanced Exercise Plan This exercise routine is divided into 3 different types of exercises that should be carried out consecutively Wear loose baggy pants if you no longer need to watch the tail of the exercise cone moving Let s get started 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 cone Use the Stage 1 Vaginal Cone pale lilac to perform advanced slow kegels 1 Insert the cone into your vagina as described in Getting Started page 4 2 Whilst retaining the cone take a squat position place your feet just a little over hip width apart Keeping your back straight bend 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 cone and hold steady for 5 seconds 4 Keeping your back straight stand back upright then release and relax your pelvic floor muscles for 5 seconds 5 Repeat steps 2 to 4 five times I i Remember the positioning of the tail of the cone from page 5 Getting Started as you squeeze and lift the cone the tail will m
13. g additional fast kegels throughout the day each time you put your pelvic floor under pressure i e each time you cough laugh sneeze etc I Use the Stage 3 Vaginal Cone deep lilac to perform advanced speed kegels i i ee ee ee ee eee eee ee eee j 1 Insert the cone into your vagina as described in Getting Started page 4 Now let s move on to Exercise 3 2 Whilst retaining the cone position yourself in front of a step this can be an aerobics step or the bottom step of the stairs in your house 3 Step up onto the step one foot after the other and squeeze and lift the vaginal cone and hold for 2 seconds Although this is a quick movement ensure you squeeze and lift to your best ability 4 Immediately step down the step one foot after the other and release your squeeze and relax for 2 seconds 5 With such quick movements it may help you to chant as you exercise up squeeze 1 2 down release 1 2 6 Repeat steps 3 and 4 ten times l Remember the positioning of the tail of the cone for l page 5 Getting Started as you squeeze and lift the tail of the cone will move down apt 13 Advanced Exercise Plan Exercise 3 Advanced Relaxation Kegels 7 Hold this lunge position and again squeeze and lift the cone slowly and hold as high as you can for 2 seconds 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
14. ginal Cones a clean before you start You can use our body friendly Kegel8 Klean 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 OK to begin let s perfect your kegels 1 Choose the largest lightest cone 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 cone but many women sit on the edge of a seat or even stand Inserting the cone is like inserting a tampon so you may already have an idea of the position best for you Kegel Tip To ease insertion we recommend that you use a good quality water based lubricant l m as KE Gel 3 Hold the cone with the tail pointing upwards and gently insert the head of the cone into your vagina Continue to gently push the cone into place Stop when the half way bobble is at the entrance to your vagina Tait Head Half at ndieator chp S N Kegel8 Tip If the first cone feels uncomfortable and you feel it may be too large you can start with the next smaller cone Now standing up or sitting on the edge of a seat contract and tighten your muscles around the cone Remember start at your anus and squeeze as if trying to control wind then include your vaginal
15. ove down I You can develop this training further by increasing the number of repetitions or the length of time that you hold your squat and 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 T Advanced Exercise Plan Exercise 2 Advanced Speed Kegels 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 cone drops down towards the Advanced Speed or fast Kegels are designed to target the fast twitch muscle fibres entrance of your vagina and your muscles feel relaxed These are the muscle fibres that should respond quickly to support your bladder under p sudden bursts of pressure like coughing sneezing laughing jumping and running i Don t perform more than ten repetitions of fast kegels at one time as muscle fatigue This advance approach also engages your core muscles buttocks and thighs as well can be difficult to identify with such rapid muscle movement Instead you can build on as challenging you for greater control of the vaginal cone this training by doin
16. partner 17 Your questions don t feel as strong if exercise in the evening as do if 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 cone than you might use normally or use the Beginners Exercise Plan lighter exercise is better than none at all have completed 12 weeks of exercising and can perform kegels with even the heaviest cone but still experience leaks and lack of intimate sensation what should 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 EMS exerciser such as the Kegel8 Ultra these exercise 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 use Kegel8 Vaginal Cones while I m pregnant Sadly not but it is vital you continue to perform the squeeze and lift kegel exercises without vaginal cones You can start kegel exercising again with Kegel8 Vaginal Cones as soon
17. types of exercises in this routine should be carried out consecutively Wear loose baggy pants if you no longer need to watch the tail of the exercise cone moving Let s get started 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 Cone pale lilac to perform slow kegels 1 Insert the cone into your vagina as described in Getting Started page 4 2 Squeeze and lift the cone using your vaginal muscles as described in What are kegels page 2 and hold steady for 10 seconds 3 Now release and relax your muscles for 5 seconds 4 Repeat steps 2 and 3 ten times gt A ei Ne 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 or you can t hold your squeeze and lift steady for 10 seconds you can improve on your performance next time you exercise Listen to your body and I pele when your muscles begin to feel tired and you lose your kegel technique If you find ten repetitions easy you can a
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