Updated 19 November 2015

Action point


Vaginal weights or cones are the new Kegel exercises for incontinence and are especially helpful for women whose muscles have stretched with age and pregnancies.

It consists of inserting a weighted plastic cone into the vagina (just like inserting a tampon). Once in place, you squeeze your pelvic muscles to hold the vaginal weight in place, and prevent it from falling out. As your muscles strengthen, you increase the weight inside the cone.

Studies have shown that pelvic floor muscle programme can improve bladder control for many women within 4-6 weeks, with significant improvements after 3 months. Ask about them at your physiotherapist, the larger pharmacies or online at or

Find more ways a physio can help you with incontinence.

Visit our Incontinence Centre for more on managing this condition.


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