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KEGEL EXERCISES

JUMPSTARTGUIDE

™

Table of Content

Product Usage Pages 3-4

Kegel Exercises & Benefits Explained Pages 5-6

Locating Your Pelvic Floor Muscles Page 7

Beginner Exercises Routine Page 8

Intermediate Exercises Routine Page 9

Advanced Exercises Routine Pages 10-11

Disclaimer & Tips Page 12


Product Usage

STEP 1 CLEAN BEFORE & AFTER EACH USE Hygiene is mandatory: Since the vagina is technically external to your body cavities

with its own brisk and potent immunology. Always clean before and after each use with

antibacterial soap and rinse with warm water (we recommend using either a

hypoallergenic soap, or a sex-toy cleaner; to prevent irritating your bits) then dry with a

clean dry cloth (Inserting wet foreign bodies into the vagina my increase the risk of a

yeast or other infection).

STEP 2 LUBRICATE

We recommend using water-based lubricant, that is, not an oil-based one such as

petroleum jelly. Lubricating is important as it will help prevent tearing of the tissue,

similar to when using toys or having sexual intercourse.


STEP 3 INSERT

Select a handle of your choice and securely place the desired weight into the handle.

Get in a comfortable position and relax, then insert in your vaginal opening - stop as

the balls are completely in, do not press them to the back of the vagina or near the

cervix. The handle should always be visible at your vaginal opening for removal.

Leave inserted for 15-30 minutes while doing your normal daily routine (work,

yoga, walking, shopping, etc) - increase weight over time as you gain strength.

We have also included kegel exercises below designed by a gynecologist to help you get the most out of your Erotial™ set.

STEP 4 REMOVE, CLEAN, STORE

To remove, get in a comfortable and relaxed position, grab the handle that is sticking

out of your vaginal opening and gently pull it out until the balls are out. Clean, and

store in the discreet bag we provided, make sure you keep it in a cool dark place away

from the sun and heat.


Kegel Exercise Basics Your pelvis is a ring of bone. There is an assortment of muscles attached to anchoring

points on this ring which function automatically to do things you take for granted:

What are "Kegel" Exercises?Kegel exercises, commonly known as pelvic floor exercises, are a simple and effective

way to strengthen your pelvic floor muscles. The simplest way to engage the muscles

that make up these exercises is to stop your urination in mid-stream. This will give you

an awareness of what muscles are involved.

A common problem that can hinder the effectiveness of Kegel exercises, however, is

the presence of problems with pelvic muscles other than those used for sphincter

control. The muscles used for sphincter control are actually a very small volume of the

total pelvic muscle picture. So while Kegel exercises help with any sphincter concerns

such as incontinence when you laugh, cough, or sneeze, they may aggravate spasms or

weakness in other pelvic muscles which can do more harm than good.

Sphincter ControlOne of these muscles makes a figure-of-eight

around your rectum and your vagina, and it has a

constant tone that ensures sphincters are kept tightly

closed until eliminating waste (urine or feces).

Sexual FunctionThe vagina is surrounded

by the pelvic muscles along its floor, sides, and roof. This adds tone while the actions of contractions

participate in the sensations that are

important in intercourse.

Center of GravityThe pelvis is your center of gravity, that balanced point

which determines everything from your

perception of self in space, walking, running, to even

your posture.


Pelvic floor strengthening must be balanced because of the importance of balance

along the entire pelvic ring. Using a device that is concentric—such as Erotial™—allows

for the best of both worlds—recapturing the proper function of all of the pelvic

muscles—including sphincter control—while offering a balanced regimen that

strengthens the entire pelvic musculature symmetrically.

Benefits of Kegel ExercisesHaving strong pelvic muscles not only can help you prevent urine or feces from leaking,

but can also keep abdominal organs above your pelvic floor in their rightful places

(prevent prolapse—often seen after childbirth).

A symmetrically strong pelvic

musculature helps with posture, walking,

running, exercising, and other physical

actions. In combination with the benefits

to sphincter control, incontinence can be

prevented during when these exertions

produce sudden increased pressures on

the sphincters.

Also, stimulation and muscle toning by

doing these exercises will increase blood

flow in your pelvic area, which will

improve your sex life: excitation,

moisture, and the perfusion of tissue by

blood are all helpful in this very important regard. Not only muscles need good blood

flow, but so do the nerves that carry the sexual sensations.


Locating Your Pelvic Floor MusclesIn order to do the exercises properly, you must first be aware of your pelvic floor

muscles and how to locate them.

Method 1

(1) Imagine you are sitting on a toilet.(2) Imagine that you are passing your

urine. (3) Imagine stopping the flow midstream. The muscles that you used to stop the

flow are your pelvic muscles that make up the top part of the “eight". These are the muscles that you want to contract when

doing your exercises.

Method 2

(1) Use a mirror to look at the area between your anus and vagina. The medical term for this part of your

anatomy is the “perineum.”(2) Tighten the muscles around your anus,

this should feel like you are preventing the release of gas.

(3) The entire muscular ring around the anus contracts, these are the muscles that you want to contract during your

exercises.


REMEMBER

Strengthening your pelvic floor muscles requires time, effort, and dedication - the same

you would need if you were losing weight, gaining muscle, or working on any type of

physical regimen. Don’t get discouraged if you don’t see immediate results - it may take

several weeks before noticing improvements with urinary incontinence.

Pain in your abdomen or back after an exercise session is a sign that you are not doing

them correctly. It is important to remember that even while contracting your pelvic

floor muscles, your abdomen, back, buttocks, and sides should remain relaxed. Don’t

overdo your Kegel exercises. If you work the muscles too hard, they’ll become strained

and unable to perform their normal function. Again, you should consult with your

physician before starting any exercise regimen.

Let’s start exercising..


Beginner ExercisesNo idea where to start? No worries, we've put together some exercises that will get you

started on your journey. These beginner exercises are meant to condition you to more

advanced levels, these exercises are done without weights.

Beginner Routine #1: Sitting “Quick Squeezes” (Done any time during the day)

Sitting comfortably:

• Squeeze and relax your pelvic muscles in rapid succession 5-8 times; then

• Do a longer, prolonged squeeze for 2-3 seconds

• Relax for 10 seconds

• Repeat for a total of 2 sets

Beginner Routine #2: Lying Down “Prolonged Squeezes” (Best done at the beginning or end of the day)

Lying down on your back, relaxed:

• 5-8 short squeezes • Relax for 3 seconds • Do a longer, prolonged squeeze for 3 seconds • Relax for 3 seconds • Repeat for a total of 3 sets


PERFORM EXERCISES DAILY FOR 30-45 DAYS

Intermediate Exercises

Intermediate Routine #1: Lying Down “Slow and Hold Squeezes” - (Can be done any time of the day, but is best at the beginning or end of the day)

• Insert the single ball Erotial™ with a 15g (blue) ball into your vagina, ball first, leaving the single handle protruding out for easy removal. You may want to use a lubricant

• Lie down on your back and draw up both your knees • Do a slow squeeze for 5 seconds, increasing the clenching, and after maximum

clenching is reached, hold it for another full 5 seconds. • Relax for 5 seconds • Repeat this sequence three times. Perform routine every other day • You can slowly introduce a different weight each week until you reached the

heaviest single ball (55 g)

Intermediate Routine #2: Standing “Slow and Hold Squeezes” (Best done during at the beginning or end of your day)

• Using the same weight level that you were at previously, insert in your vagina • Stand • Spread your feet apart approximately the distance of your shoulder span • Do a slow squeeze for 5 seconds, increasing the clenching, and after maximum

clenching is reached, hold it for another full 5 seconds • Relax for 5 seconds • Repeat this sequence three times. Perform routine every other day • You can slowly introduce a different weight each week until you reached the

heaviest single ball (55 g)


PERFORM EXERCISES EVERY OTHER DAY FOR DAYS 46 - 105

Advanced Exercises

Advanced Routine #1: Lying Down “Slow and Hold Squeezes

Off-Center” (Can be done any time of the day, but is best at the beginning

or end of the day)

• Insert the double ball Erotial™ into your vagina, balls first. You may want to use a lubricant. Remember that the bulkiness of the muscular challenge has been doubled in size (not just weight), so you may have to go down a size or two or use an inventive combination of weighted balls

• Lie down on your back and draw up ONE of your knees • Do a slow squeeze for 5 seconds, increasing the clenching, and after maximum

clenching is reached, hold it for another full 5 seconds. • Relax for 5 seconds • Now put your knee down and draw up the other knee, repeating the sequence • Repeat this routine three times with each knee drawn up

Advanced Routine #2: Standing “Prolonged Squeezes” (Best done during at the beginning or end of your day).

• Insert the double ball Erotial™ into your vagina, balls first. You may want to use a lubricant

• Stand with your feet together and then move one leg out laterally about a foot • Do a slow squeeze for 5 seconds, increasing the clenching, and after maximum

clenching is reached, hold it for another full 5 seconds • Relax for 5 seconds • Repeat this sequence three times • Now bring your feet back together and then move the other leg out laterally

about a foot, repeating the sequence • Repeat this routine three times for each foot out


PERFORM EXERCISES EVERY OTHER DAY AFTER DAY 105

DISCLAIMER

Consult your physician before attempting any exercise regimen - especially if you are

pregnant, have recently given birth, or recently had surgery. If you feel any discomfort,

discontinue use and consult a physician. In no event shall our company be liable for

any direct, indirect, punitive, incidental, special consequential damages, to property or

life, whatsoever arising out of or connected with the use or misuse of our products.

These statements have not been evaluated by the Food and Drug Administration and

are not intended to diagnose, treat, cure, or prevent any disease or health condition.


Premium QualityAll Erotial ™ products are made in accordance with the highest international quality -

safety standards.

This product is made of Medical Grade Silicone.

WE YOU As a small business, your support means a lot to us. We hope you are completely

satisfied and hope to see you again. If you have any questions or concerns, feel free to

get in touch with us.

Proudly Based in the United States of America

www.erotial.com


kegel exercises jumpstart · kegel exercise basics your pelvis is a ring of bone. there is an...

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