I've been using KFIT for over a year almost every day twice a day and I would love if you, Aimee, or any other long time users could give recommendations for custom programs that you really like. I want more variety for muscles that might have plateaued. Thanks!
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For a while, I was using a custom program that worked at 50 Hz, but I eventually went back to P01 and P03. I found that the higher Hz was less comfortable in general for me and really wasn't significantly better than the presets. The settings of your toner can be compared to a hammer. Hz is the speed of the hammer striking the muscle and uS is the size of the hammer. Different settings hit the muscles differently, like the difference between a ball peen hammer and a rubber mallet. Not every hammer works with every job, and there really is no way to determine what is best for your unique condition unless you are working with a physical therapist. Not sure if that analogy helps, but in my experience the pre-sets provide more than enough strength training. The real place you will see massive gains come from is when you become conscious of your pelvic floor in day to day life. Take the posture in your shoulders for example, if you forget about sitting up straight then your shoulders will round and your core will slump. Internal posture is just the same. If you don't try to keep your pelvic floor lifted throughout the day and you just "let it all hang out" by forgetting to assist your internal posture, then all of your hard work will have that much farther to go.
Try to grow your awareness of how you hold your pelvic floor during the day. Pull your shoulders back and your core in. Draw your perineum firm and picture a string attached from your vaginal opening to the top of your head. Draw everything up.
A great way to incorporate this practice into daily life is by using the step/clench method. Whenever you are walking, whether it's across the living room or around the block, on every left step give your perineum a little squeeze. Just enough to create tension like you're holding in gas. The tension will naturally ease by the right step then on the next left step you repeat.
Internal posture is crucial to a healthy pelvic floor.
You might also consider trying our new Toner Plus Biofeedback. It has 22 pre-set STIM programs plus 6 biofeedback games that help train you to perform manual kegels. It really is a game changer and might be a great step up for someone who has worked to the point of plateau.