Super Kegel Exerciser Instructions

Woman starting exercise

Kegel exercises can help strengthen your pelvic floor muscles. According to "The Everything Pregnancy Fitness Book: Safe, Specially Tailored Exercises for Before and After Delivery," kegels can help prepare your body for birth, and can help prevent bladder and vaginal prolapse. Kegels can also increase your sexual satisfaction. The Super Kegel Exerciser is a device placed between your upper thighs that you squeeze to help you contract your inner pelvic floor muscles. It can be used to make the exercise easier for you, and may offer the added bonus of strengthening your thigh and buttock muscles as well.

Place the Super Kegel Exerciser between your upper thighs. Adjust the exerciser until it is resting snugly up against your buttocks. Make sure the wide open end of the exerciser is placed under your buttocks and the narrow end is facing towards the front of your body.

Squeeze the Super Kegel Exerciser using your upper thigh and buttock muscles. Pay close attention to the feel of your muscles to make sure your inner kegel muscles are being clenched as well. This will feel as if you are trying to prevent urination.

Tighten your muscles and slowly count to 10. Clench your muscles as tightly as you can to get the most benefit. Relax your muscles for a few seconds, then repeat the exercise several times. Work your way up to doing 10 repetitions per day.


Work your way up to doing a Super Kegel. You may experience numbness if you try to hold the exercise for 10 seconds when it is uncomfortable. Try starting with 3 seconds and then 5 seconds until you reach 10 seconds comfortably. If your Super Kegel Exerciser is not handy, you can still do your exercises. Pretend that you are trying to prevent yourself from urinating, and hold for several seconds. Relax for a few seconds and repeat.


Many exercisers on the market claim to help strengthen your pelvic floor, increase sexual stimulation and increase bladder control, notes "Pelvic Floor Re-Education: Principles and Practices." Research different options to ensure that you choose one that is specifically designed to help you do kegel exercises. Many brands and models are only designed to work out your thigh and buttock muscles, and not your inner pelvic floor muscles. Contact your doctor if it is painful to do a Super Kegel exercise.