The Dolcate Kegel Trainer helps strengthen your pelvic floor muscles through simple and effective exercises. Here’s how to get started:
1. Get Comfortable: Choose a quiet, comfortable space where you can sit, stand, or lie down—whatever works best for you.
2. Adjust the Resistance: Turn the resistance knob to set your desired intensity. If you’re new to Kegel exercises, start at a lower resistance and gradually increase as you progress.
3. Position the Trainer: Place the device between your thighs, ensuring it’s securely positioned against your pelvic floor muscles for comfort and stability.
4. Perform the Exercises:
- Squeeze your pelvic floor muscles while pressing inward on the trainer.
- Hold for 5-10 seconds, then release.
- Repeat 3 sets of 10-15 repetitions, taking brief breaks between sets.
5. Track Your Progress: Regularly monitor your resistance, repetitions, and stamina to steadily build your pelvic floor strength.