Step 1: Get Comfortable
Find a quiet, comfortable space where you can focus on your exercises. You can sit, stand, or lie down—choose whatever feels best.
Step 2: Adjust the Resistance
Turn the resistance knob to set your desired weight level (0-70 lbs). If you're new to Kegel exercises, start with a lower resistance and gradually increase as your strength improves.
Step 3: Position the Device
Place the trainer between your thighs, ensuring it’s securely positioned against your pelvic floor muscles. It should feel comfortable and stable.
Step 4: Perform the Exercise
Squeeze your pelvic floor muscles (as if stopping the flow of urine) while pressing inward on the trainer.
Hold for 5-10 seconds, then release.
Repeat for 3 sets of 10-15 reps, resting briefly between sets.
Step 5: Track Your Progress
Use the built-in digital tracker to monitor your resistance levels, repetitions, and exercise time. This keeps you consistent and helps track improvements.
Step 6: Cool Down
After your workout, relax your muscles and stretch to release any tension. You’re all done!