“I am several months post-partum and I’m still having troubling with leakage problems. I’ve heard about exercise weights that I can use to tone my vaginal muscles. Can you tell me more about these weights?”
What you’re referring to are vaginal weights, or vaginal cones. These weights are small plastic cones that are graduated in size with a string at the end. They’re inserted and removed from your vagina, like a tampon.
Vaginal weights are commonly used by women who have weak pelvic floor muscles and experience light bladder leakage, or stress incontinence. They can also be used to increase sexual pleasure, which is always a plus.
So how do you use them? The goal is to contract your pelvic floor muscles to keep the cones from slipping out of your vagina. In order to do that, you should first identify your pelvic floor muscles and squeeze them without contracting your other muscles (e.g. abdominal and buttocks). Find your pelvic floor muscles by squeezing the muscles you use to prevent urine flow to from passing gas.
Now start with the lightest cone and insert it into your vagina. Squeeze your pelvic floor muscles to keep the cone from falling out. Hold the contraction for 5 seconds and repeat this for 5 minutes a day.
As you slowly get the hang of vaginal cones, you can move onto a heavier weight. You can also increase the intensity of your workouts by increasing the length of your contractions (10 sec.) and workout session (15 min.). Get the most of your cones by doing the exercises while sitting, standing and walking.
Incontinence after pregnancy is common. Fortunately most women regain bladder control several weeks or months after pregnancy. Keep in mind that vaginal weights are not for everyone. Ask your gynecologist or doctor if they are right for you. Pelvic floor therapists can also help you use the weights correctly and provide different exercises to try. If you don’t see a difference in bladder control after 6 weeks of using vaginal weights, contact your doctor for more treatment options.
