Kegel balls are small, weighted devices, typically made of medical-grade silicone, designed to strengthen the muscles at the base of the pelvis. They are inserted into the vaginal canal to provide resistance against which the internal musculature can contract. This resistance enhances the effectiveness of specific muscle-strengthening exercises.
Understanding the Pelvic Floor Muscles
The pelvic floor is a complex group of muscles, ligaments, and connective tissues that form a supportive sling extending from the pubic bone at the front to the tailbone at the back of the pelvis. This muscular hammock provides structural support for the organs situated within the pelvis, including the bladder, rectum, and uterus. The muscles maintain a resting tone that is necessary for proper posture and core stability.
A second major function of this muscle group is to provide control over the openings of the urethra, anus, and vagina. By contracting, the muscles act as a constrictor mechanism, which is important for maintaining urinary and fecal continence. Weakening of these muscles, often due to childbirth, surgery, or aging, can compromise their supportive and constricting functions.
The Mechanics of Resistance Training
Kegel balls function by adding an external load that the pelvic floor muscles must work against, which is the foundational principle of resistance training. Once inserted into the vaginal canal, the weight naturally creates a downward pull due to gravity. The body’s reflexive response is an involuntary contraction of the surrounding muscles to prevent the device from slipping out.
This involuntary action helps users correctly identify and engage the specific muscles intended for the exercise. The presence of the ball acts as a biofeedback tool, allowing the user to feel the muscles “lift and squeeze” around the weight, confirming that the correct muscle group is being activated. By intentionally contracting and relaxing the muscles around the weight, the user performs a targeted repetition that builds strength and endurance.
Sets of Kegel balls are designed to allow for progressive overload, similar to advancing weights in a gym routine. A user typically begins with the largest and lightest ball, which is easier to retain. As the muscles gain strength, the user can progress to smaller, heavier balls or devices with a different shape, requiring greater muscular force and coordination to hold in place. This gradual increase in resistance drives muscle hypertrophy and neurological control, leading to a stronger pelvic floor.
How to Incorporate Kegel Balls into a Routine
Before incorporating Kegel balls into a routine, proper hygiene is necessary to prevent infection. The device should be cleaned with mild soap and warm water. A water-based lubricant should be applied generously for comfortable insertion, as silicone-based options can degrade the material of the device over time.
The ball should be inserted gently into the vagina, much like a tampon, leaving the retrieval string or loop outside the body. An insertion depth of approximately three to five centimeters is recommended so that the pelvic floor muscles can effectively lift the weight. Starting the exercises while lying down helps to minimize the effect of gravity, making it easier to isolate the muscles.
Once comfortable, the user can begin a session by contracting the pelvic floor muscles, holding the contraction for about five seconds, and then relaxing for five seconds. A common starting goal is to complete three sets of ten repetitions daily. As strength increases, the user can begin performing the exercises while standing or moving around, further challenging the muscles to work against gravity. Initial use may be limited to 15 minutes, with the duration gradually increasing to a maximum of about two hours as endurance improves.
The Results of Consistent Pelvic Floor Training
Consistent training with Kegel balls leads to improvement in muscular tone and functional strength of the pelvic floor. One of the most frequently reported outcomes is the reduction or elimination of stress urinary incontinence. Stronger pelvic muscles provide better support to the bladder and urethra, which translates to improved sphincter control during activities that increase abdominal pressure, such as coughing, sneezing, or lifting.
The strengthening of these muscles is also a common recommendation for postpartum recovery, helping to restore supportive structures weakened during childbirth. By providing better support for the pelvic organs, the risk of conditions like pelvic organ prolapse may also be reduced. Furthermore, enhanced muscle tone and blood flow often translate into heightened sensitivity and stronger contractions, which can improve sexual sensation and response.