Kegel weights, also known as vaginal cones or balls, are small, weighted devices designed to add resistance to pelvic floor exercises. Their function is to strengthen and retrain the muscles supporting the bladder, uterus, and rectum. Using these tools provides biofeedback, helping the user confirm they are engaging the correct muscle group during a contraction. This article guides the proper use of Kegel weights for an effective strengthening routine.
Preparation Steps Before Insertion
Before starting pelvic floor exercise with weights, thorough hygiene is necessary to prevent bacteria. Wash your hands completely with soap and warm water, then clean the weight using a mild, unscented soap and warm water. Emptying your bladder before you begin promotes comfort and allows you to focus on the exercise.
Apply a small amount of water-based lubricant to the weight, particularly on the leading edge, to ensure comfortable insertion. Choosing a water-based product is important because silicone-based lubricants can degrade the surface of weights made from medical-grade silicone. Find a comfortable, private position for insertion, such as lying down with bent knees or standing with one foot elevated. These positions help relax the pelvic floor muscles, making the process smoother.
Proper Insertion Depth and Placement
The specific depth of insertion is important, as the weight must be positioned where the muscles can engage it. Insert the weight just past the vaginal opening, similar to the placement of a tampon. This means advancing the weight about one to two inches inside the vagina, ensuring the entire weighted bulb or cone is within the canal.
The goal is for the weight to rest low in the vagina, directly above the pelvic floor muscles, which form a hammock-like structure. Inserting the weight too far, toward the cervix, prevents the pelvic floor from effectively contracting around the device. This placement is ineffective because the muscles cannot generate the necessary upward lift and resistance. The retrieval cord or loop attached to the weight must remain outside the body for easy removal after the session.
Technique for Holding the Weights
Once the weight is placed correctly, the exercise begins by actively engaging the pelvic floor muscles to prevent the weight from slipping out. This action involves a focused “squeeze and lift,” mimicking the sensation of trying to stop the flow of urine or gas. The weight provides immediate biofeedback; if it starts to move downward, it confirms the muscle contraction was incorrect or insufficient.
Beginners should start with the lightest weight and maintain the contraction for short intervals, such as three to five seconds, followed by an equal rest period. These controlled contractions should be repeated in sets, focusing solely on isolating the pelvic floor muscles. Avoid tensing the abdomen, buttocks, or inner thighs during the exercise.
As strength increases, work toward holding the weight for longer periods, aiming for 15 to 20 minutes of continuous use. To build endurance, progress from lying down to seated positions, and eventually perform the exercise while standing or moving around. Performing light activities while retaining the weight forces the pelvic floor to stabilize against gravity and movement. This functional training helps condition the muscles for real-life situations like coughing or lifting.
Safe Removal and Cleaning
Concluding the exercise session requires a gentle approach to removal and a commitment to proper sanitation. To remove the weight, relax your pelvic floor muscles and gently pull on the retrieval string or loop. It can be helpful to exhale or bear down very slightly, similar to a soft push during a bowel movement, as this assists the weight in sliding out. Avoid straining or pushing forcefully, which puts undue pressure on the pelvic floor.
Immediately following removal, the weight must be cleaned thoroughly to prevent bacterial growth and maintain the device’s integrity. Wash the weight with warm water and a mild, unscented soap after every use. After washing, dry the weight completely with a clean towel or allow it to air dry before being stored. Keep the weights in their original case or a clean, dry container away from dust or moisture until the next session.