Intimate Fitness: the Only Exercise You Can’t Get at the Gym

Apr 252012
 

pic

Did you know that 1 in 3 women suffer from pelvic floor disorders? All too often women overlook the critical role that their pelvic floor plays throughout the different stages of womanhood. Responsible for bladder and bowel control, a healthy pregnancy, and preservation of vaginal tone, strong pelvic floor muscles are absolutely crucial to your intimate well-being. Fortunately, just like any other muscle group, they too can be trained and strengthened using exercise weights like the Laselle™ Exercise Routine. It helps you effectively gain pelvic strength in a comfortable, easy, and convenient way. Discover our step-by-step guide to get started on your own personalized training regimen.

 

Laselle™ Training Guide

Exercising with the Laselle™ weighted exercisers is easy – simply follow our step-by-step training guide and you’ll rapidly start to see results.

STEP 1. Choose the weight that’s right for you

Laselle™ exercisers are available in progressive weights to provide personalized resistance training for woman at any age. Advance through our 3 weight options to rapidly see and feel the progress you’ve made. Simply select the weight that best suits your personal needs:

STEP 2. Prepare for comfortable exercise

With our Laselle™ exercisers, you should always feel comfortable – follow the directions below for a Laselle™ experience that’s easy and effective.

Locate your pelvic floor muscles:

Feel your pelvic floor muscles by inserting one lubricated finger approximately 2cm inside your vagina. Rest your finger against the internal sidewalls as you squeeze and lift your anus, urethra, and vagina to feel your pelvic floor muscles contracting. The correct exercise should feel similar to the movements that start and stop urine flow.

Tip – Each Laselle™ exerciser contains a uniquely designed inner ball that emits subtle vibrations during movement that allow you to feel that the exerciser is correctly placed.
Insert Laselle™:

Clean Laselle™ before and after each use, ideally with a purpose-made solution such as the Intimina Intimate Accessory Cleaner. Keeping the retraction cord outside the body, insert the Laselle™ weight approximately 2cm inside the vagina, using some water-based lubricant for added comfort.

Find your most comfortable position:

We recommend that beginners or those with a weak pelvic floor start by lying down or sitting in a reclined position since it effectively exercises the muscles with minimal exertion. For the best results, you should be able to comfortably use your exercisers while standing, as lifting against gravity adds resistance to the training.

pic
STEP 3. Begin your Laselle™ Workout

Our exercisers feature an advanced design that enables you to develop the correct technique of lifting upwards and squeezing.

Find your own workout rhythm:

The key to an effective training routine is to be gentle with your body and feel comfortable every step of the way. When you begin training, try to use the same amount of time for steps 2 & 4; i.e. if you hold for 6 seconds, you should follow with a rest period of at least 6 seconds. However, as your strength grows, your resting period can be as short as you feel necessary before repeating the exercise.

 

Initially, to gauge your ability, we recommend hold and rest times of 2 seconds. As you progress through your training and begin to feel more comfortable, you should increase this time in increments of 2 seconds. For the most advanced routines, you should be able to hold your contractions for 10 seconds.

pic
Breathing throughout your exercises facilitates fluid movements and allows you to create a smooth rhythm for a more efficient routine.
Our Laselle™ Training Guide is easy – simply follow the diagram below to begin your training:

1. Contract your pelvic floor muscles, lift the exerciser(s) upwards

2. Hold the contraction for 2-10 seconds, while taking

deep breaths

3. Release the contraction

4. Rest & relax for a minimum of your hold time, or for as long as you need before repeating the exercise

Repeat 10 times for an exercise set. If this is challenging,

reduce your repetitions to an amount that is comfortable for you.

 

For an efficient workout, perform 2-3 sets 3 times a week to daily.

Correct pelvic floor exercising does not involve tensing the abdomen,squeezing the buttocks, or straining and pushing down when contracting.
Tip – Two easy ways to check that you are doing your exercises correctly: you can either use a lubricated finger to feel the lower edge of the Laselle™ ball moving upwards, or a mirror to see the retraction cord move upwards with each contraction.
STEP 4. Go further with Laselle™

Progressive exercise is essential for attaining the most effective strengthening. Advancing through our 3 weight options allows you to challenge your pelvic floor with increased resistance.

pic
How long should you continue the Laselle™ Exercise Routine?

Pelvic floor muscles, just like other muscle groups, require regular exercise to stay in great shape. This is why we recommend that women always continue training with Laselle™.

When should you increase your exerciser weight?

We recommend you choose a weight according to your level. If after 2-3 weeks the exercises require little effort and you have followed the guidelines for advancing your routine, then you may choose to progress to the next weight level. For example, if you use a 28g/1oz. exerciser for 2-3 weeks and feel comfortable enough to challenge yourself further, you should then increase to a 38g/1.3oz. exerciser.

 

For the most advanced level:

For those using a 48g/1.3oz. exerciser and seeking more advanced training, you have the option to increase your weight by using two exercisers together. For example, combine a 48g/1.7oz. exerciser with either a 28g/1oz. or 38g/1.3oz. exerciser by linking their retraction cords. Stay in great shape with our weight combinations!

How to link your exercisers:
pic

 

Insert one at a time, using a water-based lubricant to help with insertion.

 

As every woman will progress at a different rate, it is important to exercise at your own level of personal comfort. Depending on your own abilities and the strength of your pelvic floor muscles, it may take some time before you can comfortably increase your weight level.

 

Please note that advice offered by Intimina may not be relevant to your individual case. Pelvic floor exercisers should not be used during pregnancy and the early stages of recovery from childbirth. Also, women who have had genitourinary or pelvic surgery should wait at least six weeks before use. For specific concerns regarding your health, always consult your medical practitioner.

 

Start training with Laselle™ Exercisers today! >>

Whilebleeding

The Babes with the Power – Badass Women to Celebrate This Women’s History Month

You already know the male-centered stories from elementary school history class. Been there, done that, and all while skipping over the real human rights pioneers who forged our freedom with their own blood, sweat and tears. Now it’s time to get the true story! Women have been at the helm for more historical milestones that [...]

Read more »

Pregnant woman in water

Get Down With Your Preggo Self – The Best Sex Positions for Pregnant Babes

You’re bloated, your back is killing you, and your uterus is growing to the size of an overinflated water balloon. Sounds like the perfect recipe for amazing sex, right? Pregnancy isn’t exactly a walk in the park, and when you’re not feeling your best, it can feel impossible to get in the mood. But c’mon, [...]

Read more »

Happy International Women’s Day!

We at Intimina are no strangers to celebrating women all over the world, especially when it comes to making sure women have access to period protection, which can be a huge inhibitor when it comes to pursuing education in many parts of the world. And, International Women’s Day is one of our favorite holidays for [...]

Read more »

LilyCupCompact

The Handiest Cup to Carry – Lily Cup Compact!

Does your period like to sneak upon you, stubbornly refusing to stick to a schedule? Even those of us with clockwork-like cycles have been caught out by surprise spotting, and been forced to use whatever tampon or pad we could beg, borrow or steal. Not anymore, menstrual cup fans! While it hardly needs to be [...]

Read more »

Intimina_period_experience

Menstrual Cup Myths That You Can Stop Believing Right Now

Menstrual cups. Period cups. That Silicone Thing I Stick in My Vag Every Month. Call ’em what you want, babes, but those flexible, reusable cups for managing your menstruation are as trendy as they are amazing. If you’re still confused, give this article a read and come right back when you’re done. There’s a lot [...]

Read more »

menstrual cup lily cup compact

Review Roundup: Lily Cup Compact

We aren’t ones to brag (well, unnecessarily, anyway) and we just can’t shut up about Lily Cup Compact. The very first collapsible and reusable menstrual cup on the market, it got a lot of buzz – like, Top 2% of Most Funded Kickstarter Projects Ever type buzz. And why not? This little cup promises on-the-go [...]

Read more »

Woman in orgasmic ecstasy

Meet Your New Orgasmic Workout – How to Add Pleasure to Your Kegel Routine

Kegels are our favorite way to get your fitness on, and it’s easy to see why. These vagina-strengthening exercises feel good, and they’re good for you. C’mon, try and tell us you can say the same about kale salads! If you haven’t caught on the the Kegel craze yet, we’ll fill you in. Kegel exercises [...]

Read more »

Menstrual Cups Can Make You Stop Hating Your Period

According to Intimina Global Survey, women generally don’t like their period. Cramps, food cravings, bad mood, bursts of anger, bloating and decreased sex drive are just some of the side effects women experience during those days of the month. But not everything is so bad. The survey, in which more than a 1,000 women participated, [...]

Read more »

What Even IS Sexual and Reproductive Health Awareness Day? Glad You Asked!

You may not have heard of Sexual and Reproductive Health Awareness Day, but that doesn’t mean it doesn’t affect you life! Taking place on February 12th – that’s right, just before Valentine’s Day – and this year’s theme center’s on ‘sexuall health at all ages.’ The emphasis on ‘all ages’ is twofold – for one, [...]

Read more »

Are You Ready to Get Ziggy with It? Save 15%!

What do we love more than 12- hours of complete peace of mind when it comes to period protect? Why, a discount on the very cup that offers it!  We are, of course, talking about Ziggy Cup – the very first flat-fit cup from Intimina, and the only reusable menstrual cup that you can wear [...]

Read more »

  • Sign Up. It's Rewarding!
  • Join our newsletter list today.
  • Enjoy 10% off your first order.
  • *Email address
  •  Birthday
  • *Required field
      View our terms and conditions
INTIMINA uses cookies to improve our service to the customer. By continuing to browse our site, you agree to our use of cookies detailed here . ACCEPT