Kegel balls, also known as vaginal weights or cones, are small, weighted devices inserted into the vagina to strengthen the pelvic floor muscles. These tools provide an external load that the pelvic muscles must work against, acting as resistance training. Using these weighted devices intensifies the effect of pelvic floor exercises and provides a clear physical cue for proper muscle engagement. This article examines how these devices function, how they compare to manual exercises, and the conditions they address.
The Science of Pelvic Floor Strengthening
The pelvic floor is a group of muscles, ligaments, and connective tissues that form a supportive sling spanning the bottom of the pelvis. This muscular foundation supports the pelvic organs, including the bladder, uterus, and rectum. The main functions of these muscles include maintaining continence and providing structural stability to the core.
Weakening often occurs due to pregnancy, childbirth, hormonal changes associated with menopause, or chronic straining. When these muscles lose tone and strength, the result can be a loss of control over bodily functions and inadequate support of the pelvic organs. Strengthening the pelvic floor is a first-line therapy to address these issues.
How Kegel Balls Differ from Manual Exercises
Kegel balls introduce progressive resistance and biofeedback often missing from unweighted pelvic floor exercises. Traditional, manual Kegels rely entirely on the individual’s ability to isolate and contract the correct muscles, which can be challenging. The weighted ball provides a physical object that the muscles must actively squeeze and lift against gravity to prevent expulsion, offering immediate, real-time feedback.
The added weight forces the pelvic floor muscles to work harder, which is the foundational principle of strength training. This resistance promotes increased muscle activation and helps build strength and endurance more effectively than unweighted contractions. Sets of Kegel balls typically come in varying weights, allowing a person to start with lighter resistance and progressively move to a heavier weight as the muscles strengthen. This system mimics the progressive overload used in weightlifting, ensuring muscles continue to adapt.
Proper Usage and Regimen
When selecting Kegel balls, choose products made from non-porous, medical-grade materials, such as silicone, to ensure hygiene and safety. Beginners should start with the largest and lightest weight in a set, as a larger size is often easier for the muscles to grip and hold. As strength improves, the progression moves toward holding smaller or heavier weights.
Before insertion, the device should be cleaned and a water-based lubricant applied to ensure comfort. The typical regimen involves contracting the pelvic floor muscles to hold the weight in place for 10 to 15 minutes per session, three times a week. It is common to begin exercising in a lying or sitting position and then progress to standing or walking to increase the challenge against gravity.
After each use, the Kegel balls must be thoroughly cleaned with mild soap and water. They should not be used during menstruation, if a person has an active pelvic infection, or if they are experiencing pelvic pain. Individuals who are pregnant or have recently given birth should consult a healthcare professional before starting a weighted routine.
Conditions Kegel Balls Address
The primary application for Kegel balls is the conservative management of common pelvic floor disorders. They are widely used to treat Stress Urinary Incontinence (SUI), which involves the involuntary leakage of urine during activities like coughing, sneezing, or exercising. Strengthening the supportive muscles counteracts the pressure exerted on the bladder and urethra during physical activity, preventing leakage.
These weighted exercises are also beneficial in managing mild to moderate Pelvic Organ Prolapse (POP), a condition where pelvic organs descend into the vagina. Improved muscle tone and strength provide better support for the pelvic organs, which can reduce the severity of prolapse symptoms. Use of the devices is also recommended for improving post-partum muscle tone and enhancing sexual function by increasing muscle awareness and strength. Research suggests that using weighted cones can be as effective as standard pelvic floor muscle training for treating urinary incontinence.