Like every exercise, adding weights makes it more efficient and allows you to build strength and tone even faster. There are a few do’s and don'ts to keep in mind before you get started.

1. Do clean your weights: Wash The Toner weights with soap and warm water.

2. Do find the right muscles: Finding your pelvic-floor muscles can be tricky. While in the bathroom, try stopping yourself from peeing mid-stream. The squeeze you feel are your pelvic floor muscles.

3. Do properly squeeze and hold: The best way to check that you are doing kegels correctly is by placing a clean finger in the vagina and squeezing the muscles. You should feel a contraction around your finger. 

4. Do get comfortable and find a good position: Once you get used to inserting the Kegel weight, hold your squeeze for between three to ten seconds and then release for another three seconds. Think of it more as a quick hold, not pulse. 

5. Don’t get too ambitious: Work your way up and nail down the basics first and work your way to longer workouts with heavier weights. Patience is key - all good things take time. 

6. Don’t get frustrated: Start with 10 reps for one set, and slowly work your way up to three sets per day. Consistency is key. The good news is that kegels can be done pretty much anywhere. 

7. Do challenge yourself and have fun: Remember, this is quality me-time. It is self-care at its most intimate.

• Wash The Toner weights with warm water and soap.

• If needed, use a water-based lubricant.

• Relax so that the vaginal muscles are not tensed and will allow the weights to be inserted easier.

• Insert The Toner slowly into the vagina, similar to how you insert a tampon.

• Perform Kegels weight exercises by squeezing and contracting the pelvic floor muscles around The Toner.

• Hold between 3-10 seconds and then release. Repeat 10 times once a day.

• Start incorporating The Toner weights into your everyday routine. Go for a short walk, cook some dinner, shower! Get comfortable while using the weights.

• Once we’re feeling comfortable, we can start increasing activity with The Toner by working on specific pelvic floor exercises. Below you can find easy exercises to begin with while using The Toner.

• If you can successfully do all the exercises with a lighter weight for multiple sets, try increasing the weight of The Toner. By adding weights into the equation, exercises become more efficient while allowing you to build strength and tone faster.

• The Toner offers a set of progressive weights that you can work through as you continue to build strength.

• As you get stronger, you can work up to longer sessions, more reps and heavier weights. For best results, perform 3 sets of 10 reps of kegels with weights 3-4 times a week.

• Remove The Toner by relaxing your muscles. Gently pull the string to remove. Wash, dry and store in its box or pouch.

• The Toner can help contribute to your overall well-being. Have fun and enjoy your intimate and functional self-care.