Kegel balls, also referred to as vaginal weights or cones, are small, weighted devices designed to add resistance to the pelvic floor muscles during exercise. These tools function similarly to dumbbells for any other muscle group, providing an external load that the muscles must work against to hold in place. By engaging the pelvic floor muscles to counteract the weight, these devices promote increased muscle strength, endurance, and tone. Consistent use assists in improving conditions such as stress urinary incontinence and supporting overall pelvic health.
Preparing for Use
Thoroughly clean the Kegel ball with warm water and a mild, unscented soap before the first use and every subsequent session to ensure proper hygiene. After cleaning, the device should be dried completely or allowed to air dry before insertion. Selecting the correct starting weight is important; most beginners should start with the lightest or largest weight available, as a larger object is often easier to retain initially.
Apply a liberal amount of water-based lubricant to ensure smooth and comfortable insertion. Avoid oil-based lubricants, especially with silicone Kegel balls, as they can degrade the material over time. To insert the ball, lie down in a comfortable position, similar to inserting a tampon, and gently push the device into the vagina. If the Kegel ball has a removal string, leave it hanging outside the vaginal opening for easy retrieval.
Executing the Exercise Technique
Once the weighted ball is securely in place, correctly identify the pelvic floor muscles by briefly attempting to stop the flow of urine midstream. Contract only these muscles, avoiding the use of the abdominal, gluteal, or inner thigh muscles. The presence of the weight provides immediate biofeedback, as the muscles must contract to prevent the device from slipping out.
To perform a single repetition, slowly contract the pelvic floor muscles, lifting the ball upwards and inwards. Hold this contraction steadily for five to ten seconds. Then, completely relax the muscles for the same duration to allow them to rest fully. A typical session involves performing up to ten repetitions, focusing on maximal, isolated muscle action.
Establishing a Training Schedule
Consistency in a training routine is more important than intense, sporadic sessions for achieving meaningful improvement. Beginners should perform the exercise three to five times per week, including rest days to prevent muscle fatigue. Each session should initially last between 10 and 15 minutes.
As the pelvic floor muscles gain strength, gradually increase the duration up to a maximum of 20 minutes per session. Progression is measured by the ability to comfortably retain the current weight for the entire exercise duration. When the current weight feels too easy, increase the difficulty by moving to a heavier ball or by performing the exercise while standing or walking.
Safety and Troubleshooting
Gently remove the Kegel ball upon completion of the exercise. This can be assisted by bearing down lightly while simultaneously pulling the removal string. If the ball lacks a string, a gentle cough or squat can help the pelvic muscles push the device out. Immediately clean the device again with warm water and mild soap, dry it, and store it in a clean, dry container to prevent bacterial growth.
Monitor for signs of overexertion, such as internal pressure, a heavy sensation, or unusual muscle fatigue, which indicate the need to shorten the session or reduce frequency. Discontinue use and consult a healthcare provider if you experience pain, severe discomfort, or notice unusual discharge or odor. These symptoms may signal an incorrect technique or a potential infection.