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VAGINAL WEIGHTS

1. Take weight #1 (the lightest vaginal weight) and screw it into the cone. The weight numbers are imprinted on the case below the weights.

2. Insert the cone into your vagina, using the instructions that follow. (See "How To Insert The Vaginal Weights.'')

3. Try to hold the cone in place while walking
around for one minute.

4. If you can successfully walk while holding the cone in place, remove the #1 weight from the cone and go on to weight #2. Try to hold vaginal weight #2 in place for one minute while walking.

5. Continue trying heavier weights until you reach the heaviest weight you cannot retain for one minute. The heaviest weight you can retain for one minute is the vaginal weight you should use to start your exercise program.

Getting your pelvic floor muscles adequately toned up can take up to three months or more. Once you've progressed to the point where your pelvic muscles are well-toned and your bladder control has improved, you'll want to continue exercising twice a day for fifteen minutes at least two or three days a week to maintain that muscle control. Continued exercise is the key to continued success.

If you can't hold the lightest weight, try performing the pelvic floor muscle exercises while keeping your finger on the tip of the cone where the removal string is attached. This will reduce the apparent weight of the cone. You may also want to try this while lying down.
If you can easily hold the heaviest weight without contracting your pelvic floor muscles, most likely the cone is positioned incorrectly. Remove and reinsert it according to the instructions. (See "How To Insert The Vaginal Weights.")

In prospective, comparing the effectiveness of pelvic floor exercises with vaginal weights
in combination of these two techniques produced greater improvement in urinary incontinence.