Pelvic Floor

Exercise Guide

Before You Begin: These exercises are provided for general educational purposes only and are not medical advice. Improper pelvic floor training may worsen symptoms for some individuals. If you are pregnant, postpartum, experiencing pelvic pain, pressure, or have a diagnosed pelvic condition, consult a qualified pelvic health professional before starting. Stop immediately if you experience discomfort or pain.

• Prep Your Equipment: Clean The Toner kegel weight with soap and warm water.

• Identify Your Muscles: Try stopping mid-stream while peeing to find your pelvic-floor muscles.

• Perfect the Squeeze: The best way to check if you are doing it correctly is to insert a clean finger into the vagina and squeeze to feel the contraction.

• Get Comfortable: Hold the squeeze for 3-10 seconds, then release for 3 seconds.

• Pace Yourself: Start light and gradually increase weights and reps.

• Stay Consistent: Begin with 10 reps for one set and work up to three sets daily.

• Enjoy the Journey: Remember, this is quality me-time. It is self-care at its most intimate.

• If needed, use a water-based lubricant.

• Relax your vaginal muscles for easier insertion.

• Insert The Toner kegel weight slowly, similar to a tampon.

• Squeeze and contract your pelvic floor muscles around The Toner kegel weight.

• Hold for 3-10 seconds, then release. Repeat 10 times daily.

If you feel pain, pressure, or discomfort during any exercise, stop immediately and consult a pelvic health professional.

• Use The Toner kegel weight while doing daily activities (e.g., walking, showering, watching TV).

• Increase activity with specific pelvic floor exercises as you get comfortable.

• Increase the weight once you can do multiple sets with a lighter weight.

• Use progressive weights to build strength faster.

• Aim for 3 sets of 10 reps, 3-4 times a week for optimal results.

• Remove The Toner kegel weight by relaxing your muscles and gently pulling the string.

• Wash, dry, and store it in its box or pouch.

• Embrace the benefits and enjoy your intimate self-care routine.

Plank

3 SETS OF 60 SECONDS

1. Choose The Appropriate Weight

Start with the lightest kegel weight from The Toner set. As your pelvic floor muscles grow stronger, you can progress to heavier weights.

2. Insert The Toner

Wash your hands and the kegel weight with soap and water. If needed, apply a water-based lubricant to the weight, and insert it into your vagina, leaving the removal cord outside.

3. Get Into Plank Position

Begin on your hands and knees. Lower your forearms to the ground, with your elbows aligned under your shoulders and your hands parallel to each other.

4. Extend Your Legs

Step your feet back one at a time, straightening your legs and forming a straight line from your head to your heels. Your feet should be hip-width apart.

5. Contract Your Pelvic Floor Muscles

Gently contract your pelvic floor muscles by squeezing them as if you're trying to stop the flow of urine. Hold the contraction throughout the plank.

6. Engage Your Core

Pull your belly button in toward your spine and tighten your core muscles. Keep your body in a straight line, without sagging or lifting your hips.

7. Hold Your Plank

Maintain the forearm plank position, with your pelvic floor and core engaged, for 15-60 seconds or as long as you can while keeping proper form.

8. Rest and Repeat

Rest for a few seconds, then perform 2-3 more planks, aiming to gradually increase your hold time as you get stronger.

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Glute Bridge

3 Sets of 10 Reps

1. Choose The Appropriate Weight

Start with the lightest kegel weight from The Toner set. As your pelvic floor muscles grow stronger, you can progress to heavier weights.

2. Insert The Toner

Wash your hands and the kegel weight with soap and water. If needed, apply a water-based lubricant to the weight, and insert it into your vagina, leaving the removal cord outside.

3. Lie Down In Position

Lie on your back with your knees bent, feet flat on the floor, and hip-width apart. Keep your arms at your sides, palms facing down.

4. Contract Your Pelvic Floor Muscles

Gently contract your pelvic floor muscles by squeezing them as if you're trying to stop the flow of urine. Hold the contraction throughout the glute bridge.

5. Lift Your Hips

Push through your heels and lift your hips off the ground, forming a straight line from your shoulders to your knees. Keep your core engaged and squeeze your glutes at the top of the bridge.

6. Lower Your Hips

Slowly lower your hips back down to the starting position, while maintaining the pelvic floor contraction.

7. Repeat The Exercise

Perform 10-15 glute bridges per set, aiming for 1-3 sets per day for optimal results. Consistency is key to strengthening your pelvic floor.

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Bird Dog

3 Sets of 10 Reps

1. Choose The Appropriate Weight

Start with the lightest kegel weight from The Toner set. As your pelvic floor muscles grow stronger, you can progress to heavier weights.

2. Insert The Toner

Wash your hands and the kegel weight with soap and water. If needed, apply a water-based lubricant to the weight, and insert it into your vagina, leaving the removal cord outside.

3. Start On All Fours

Position yourself on your hands and knees, with your hands directly under your shoulders and your knees under your hips. Keep your back flat and your gaze down.

4. Contract Your Pelvic Floor Muscles

Gently contract your pelvic floor muscles by squeezing them as if you're trying to stop the flow of urine. Hold the contraction throughout the bird dog exercise.

5. Extend Your Opposite Arm and Leg

Slowly lift and extend your right arm in front of you while simultaneously lifting and extending your left leg behind you. Keep your core engaged and maintain balance.

6. Hold The Position

Maintain the extended arm and leg position for a few seconds, focusing on stability and balance.

7. Return To All Fours

Slowly bring your right arm and left leg back to the starting position, keeping the pelvic floor contraction throughout the movement.

8. Switch Sides

Repeat the exercise by extending your left arm and right leg, following the same steps.

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9. Perform Multiple Repetitions

Complete 10-15 repetitions on each side, aiming for 1-3 sets per day for optimal results. Consistency is key to strengthening your pelvic floor.

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Glute Bridge March

3 Sets of 10 Reps

1. Choose The Appropriate Weight

Start with the lightest kegel weight from The Toner set. As your pelvic floor muscles grow stronger, you can progress to heavier weights.

2. Insert The Toner

Wash your hands and the kegel weight with soap and water. If needed, apply a water-based lubricant to the weight, and insert it into your vagina, leaving the removal cord outside.

3. Lie Down In Position

Lie on your back with your knees bent, feet flat on the floor, and hip-width apart. Keep your arms at your sides, palms facing down.

4. Contract Your Pelvic Floor Muscles

Gently contract your pelvic floor muscles by squeezing them as if you're trying to stop the flow of urine. Hold the contraction throughout the marching glute bridge.

5. Lift Your Hips

Push through your heels and lift your hips off the ground, forming a straight line from your shoulders to your knees. Keep your core engaged and squeeze your glutes at the top of the bridge.

6. Begin Marching

Slowly lift your right foot off the ground, bringing your knee toward your chest. Keep your hips level and your core engaged.

7. Lower Your Foot

Slowly lower your right foot back to the starting position while maintaining the pelvic floor contraction and glute bridge.

8. Switch Legs

Repeat the marching movement with your left foot, following the same steps.

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9. Perform Multiple Repetitions

Perform 10-15 repetitions on each side, aiming for 1-3 sets per day for optimal results. Consistency is key to strengthening your pelvic floor.

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Squat

3 Sets 10 Reps

1. Choose The Appropriate Weight

Start with the lightest kegel weight from The Toner set. As your pelvic floor muscles grow stronger, you can progress to heavier weights.

2. Insert The Toner

Wash your hands and the kegel weight with soap and water. If needed, apply a water-based lubricant to the weight, and insert it into your vagina, leaving the removal cord outside.

3. Stand With Proper Form

Stand with your feet shoulder-width apart, toes pointing forward, and your arms relaxed at your sides or resting on your hips.

4. Begin The Squat

Slowly bend your knees and lower your hips, as if you're about to sit on a chair. Keep your chest lifted and your back straight, engaging your core muscles.

5. Contract Your Pelvic Floor Muscles

As you lower into the squat, gently contract your pelvic floor muscles by squeezing them as if you're trying to stop the flow of urine. Hold the contraction throughout the squat.

6. Return To Standing

Push through your heels to stand back up, while maintaining the pelvic floor contraction. Once you've fully stood up, relax your pelvic floor muscles.

7. Repeat

Perform 10-15 squats per set, aiming for 1-3 sets per day for optimal results. Consistency is key to strengthening your pelvic floor.

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This content is intended for educational purposes only and does not replace professional medical advice.