Pelvic floor muscle training options using vaginal cones

Peattie Method (1988)

Frequency of training: twice a day for 15 minutes.
Trainer: a set of vaginal cones from 20 to 100 g
Exercises: Begin the workout with a minimal weight. The cone is inserted into the vagina and held there for 15 minutes. The next heavier weight is moved on when the previous one is easily retained.
The result is noticeable within a month; a significant increase in perineal muscle strength can be achieved within 6-9 months.

Methodology Santos P. (2009)

Frequency of training: 2 times a week for 45 minutes
Exercise equipment: a set of vaginal cones from 20 to 100 g
The workout involves holding a cone of the maximum possible weight in the vagina for 45 minutes. Weight «worker» the cone increases as the strength of the perineal muscles increases.
The result is noticeable after 4 months.

Arvonen T.'s training program (2001-2002)

Frequency of training: 1-4 times a day.
Exercise equipment: During each session, two vaginal cones are used: one heavier, which is difficult to maintain in the vagina, and one lighter, which is relatively easy to maintain. The cones weigh 65 and 50g, then 100 and 80g.
• The first part of the workout is performed lying down. A heavier cone, for example, 65g, is used.
Insert the vaginal cone into the vagina to the depth of one knuckle of the index finger, squeeze using the perineal muscles, and hold for 20 seconds. Then relax the intimate muscles for 20 seconds. Repeat the cycle 10 times.
The second part of the exercise is performed in a standing position. A lighter vaginal cone, for example, 50g, is inserted into the vagina and held there for 15-30 minutes while walking or performing daily activities.
• After two months of regular training, the strength of the perineal muscles will increase enough to exercise with 100 and 80 g cones. In four months, significant progress can be achieved.

Vaginal muscle training program by Seo J. (2004)

Frequency of training: 1 time per day for 5 minutes.
Trainer: vaginal cone weighing 150 g.
Exercises: After inserting the cone into the vagina, tighten the pelvic floor muscles for 5 seconds, then relax them for 10 seconds. Repeat for 5 minutes.
At first, training is carried out in a lying position, then, as the strength of the intimate muscles increases – sitting and standing.
The result is visible after 6 weeks.

Kegel exercises according to the Williams K. method (2006)

Frequency of training: 2–3 times a day for 10–15 minutes.
Exercise equipment: a set of vaginal cones from 10 to 60 g.
The workouts have 5 intensity levels:
Level 1 – performing exercises in a lying position,
Level 2 – sitting workouts,
Level 3 – standing and walking exercises,
Level 4 – combining training with doing household chores,
The workout begins with a vaginal cone of maximum weight, which can be held in the vagina with difficulty for 5-15 minutes. If the cone is held for more than 15 minutes, the weight is increased; if less than 5 minutes, the weight is decreased. The essence of the workout is simply to hold the cone in the vagina, progressing from one level of difficulty to the next.
The result is noticeable after 3 months.

Pelvic floor muscle training with vanilla cones according to the Castro R. method (2008)

Frequency of training: 3 times a week for 45 minutes.
Exercise equipment: a set of vaginal cones from 20 to 100 g
The exercises are performed in a standing position and involve passively and actively holding the cone in the vagina. Start with the lightest weight, gradually increasing the weight if necessary. The heaviest cone that can be held in the vagina without effort for 1 minute is considered passive. An active cone is one that can be held in the vagina with difficulty for 1 minute with voluntary tension of the perineal muscles.
During one session, they try to hold the heaviest weight possible through both passive and active contractions of the pelvic muscles.

Intimate muscle training using the Gameiro M. method (2010)

Frequency of classes: once a week for 40 minutes.
Trainers: a set of vaginal cones from 50 to 70 g.
A lighter cone is inserted into the vagina. Afterward, it is recommended to walk in place for 1 minute, cough 3 times, and take 10 steps on a step. If the cone is easily retained, it is replaced with a heavier one.
Physical exercise increases intra-abdominal pressure, creates additional stress on the pelvic floor muscles, and helps improve the effectiveness of training.
The result is noticeable after 3 months.

Methodology for developing pelvic floor muscles recommended by Haddad J. (2011)

Haddad J.'s training program consists of 2 phases of 3 months each.
Frequency of training:
• Passive phase: 2 times a day for 15 minutes
• Active phase: 2 times a day, 30 contractions
During the passive phase, the patient must hold the cone in the vagina while walking through involuntary contractions of the pelvic floor muscles.
The smooth surface of the vaginal cone and the force of gravity acting on it facilitate the slide of the device. Involuntary contractions of the pelvic floor muscles keep the cone in place.
To begin training, choose a cone that can be held in the vagina without effort for 1 to 15 minutes. This cone will be passive and should be held in the vagina twice a day for 15 minutes.
After training with a passive cone, move immediately to active training, which involves volitional tension of the perineal muscles to hold the load. An active cone is used for these exercises – A weight of maximum possible weight that can be held in the vagina by willpower for at least 1 minute. The exercise involves voluntarily contracting the pelvic floor muscles 30 times in a row.
Result – in 6 months.

Pereira I.'s pelvic floor muscle training method (2012)

Frequency of classes: 2 times a week for 40 minutes.
Trainers: vaginal cones from 20 to 100 g.
After inserting the cone into the vagina, 100 contractions of the pelvic floor muscles are performed in one
training. Some contractions are performed in a mode of 3 seconds for contraction and 6 seconds for relaxation, others – in mode 5–10 seconds for contraction and 10–20 for relaxation. Exercises are performed lying down, sitting, and standing. The difficulty of the exercises and the weight of the cones gradually increase.
The result is visible after 6 weeks

Perineal muscle training with vaginal weight trainers: A.N. Nechiporenko's method (2014)

Frequency of training: 3 times a day, every day.
Exercise equipment – set of vaginal cones
The vaginal cone is inserted into the vagina. Tension on the thread creates a force that moves the cone toward the vaginal opening. The weight is retained by volitional tension of the pelvic floor muscles. The exercise is repeated 8-12 times, first in a lying position, then in a standing position. For standing exercises, select a cone that can be held in the vagina for 1-2 minutes without straining the pelvic floor muscles. As muscle strength increases, the weight increases.
The result is noticeable after 3-6 months.