SPECIFICATIONS

Vaginal Tightening Kegel Balls - Water - drop - shaped Dumbbells

1. Quickly contract and relax the pelvic floor muscles. Each contraction lasts for 10 seconds. Do three sets continuously, with a 10-second interval between each set.

2. Each contraction lasts for 5 seconds, with a 5-second interval between each set.

3. Tightly contract the pelvic floor muscles and maintain for 30 seconds. Do three sets, with a 30-second interval between each set. This set of exercises should be adhered to for a week and practiced every day.
   II. Section 2
   During training, contract the pelvic floor muscles and hold for 5 seconds, then relax. Do a total of 10 sets, 10 times per set, and do three sets. Then, irregularly tighten and relax, counting 10 times each time, and do three sets. Finally, tighten the muscles and hold as long as possible, with a maximum of 2 minutes. This section of training should also be adhered to for a week.
   III. Section 3
   First, repeat contracting and relaxing the pelvic floor muscles for a total of 30 sets, and gradually increase to 100 sets. Then, tighten as long as possible and do 30 sets, with a 30-second interval between each set.
   IV. Section 4
   Consolidation exercise. First, tighten the pelvic floor muscles and hold for at least two minutes, then relax. There is no limit to the number of sets, but it is best to practice for as long as possible.

• Notes:
  Kegel training is not limited by location or time. Standing or lying postures are all acceptable, and the movements are very simple and easy to master. Men will have obvious effects after one month of practice.