Kegel balls, also known as vaginal weights or Ben Wa balls, are small, weighted spheres inserted into the vagina to strengthen the pelvic floor muscles (PFM). The added weight provides resistance, causing the PFM to contract reflexively to hold the device in place, which enhances traditional Kegel exercises. Regularly training the pelvic floor with these weights may help reduce bladder leakage, improve core stability, and increase sensation. This form of weight training encourages better muscle tone and control.
Choosing the Right Set and Preparation
Selecting the correct set of Kegel balls is important for a comfortable and effective experience, especially for beginners. Start with a lighter weight, often under 50 grams, and a slightly larger diameter (32–40 millimeters), as these are easier to retain. The larger size provides more surface contact, helping the pelvic floor muscles engage naturally to prevent slippage. Always choose a non-porous option, such as medical-grade silicone, for safety and comfort.
Before use, proper preparation ensures hygiene and ease of insertion. Thoroughly wash the Kegel balls with warm water and mild, unscented soap or a dedicated cleaner, then dry them completely. Apply a small amount of water-based lubricant to the balls and the vaginal opening for smooth insertion. Water-based formulas are necessary because oil-based lubricants can degrade silicone materials.
Proper Insertion and Placement
Once the balls are clean and lubricated, finding a relaxed position makes insertion easier. Many users find it helpful to lie down or squat, similar to inserting a tampon, to relax the muscles and guide the ball into the vaginal canal. Gently press the first ball against the vaginal opening and slide it in. If using a connected set, the second ball follows naturally, pushing the first one deeper.
The goal is proper placement where the pelvic floor muscles can comfortably grip the device. Insert the device far enough so it rests in the lower vaginal canal, but not so deep that it presses uncomfortably against the cervix. If the balls include a retrieval string or loop, leave it hanging outside the vagina for safe removal. The muscles should feel a subtle need to contract to hold the weight inside, which is known as biofeedback.
Exercising with the Balls
The exercise involves using the pelvic floor muscles to counteract the weight and gravity, which provides a workout through resistance. After insertion, stand up or begin a light activity, such as walking around the house or doing gentle chores, to encourage the muscles to work. This movement causes the balls to shift subtly, prompting the PFM to automatically contract to maintain retention.
For a more structured exercise, perform a traditional Kegel contraction by tightening the muscles as if stopping the flow of urine or gas. Hold the squeeze for about 5 to 10 seconds, and then fully relax for an equal amount of time. Beginners should start with sessions lasting 10 to 15 minutes, three days a week, ensuring rest days are included to prevent muscle fatigue or overexertion. As strength improves, gradually increase the duration up to about 20 minutes per session.
The concept of progressive overload means moving to a heavier weight or a smaller diameter ball once the current set no longer feels challenging. If you can walk, cough, or sneeze without feeling the ball slip, it is time to progress. Consistent use over several weeks to months is necessary before noticeable improvements in muscle strength and control are observed.
Safe Removal and Cleaning
After the exercise session, safe removal of the Kegel balls is necessary. Return to a relaxed position, such as lying down or squatting, which makes the process easier. If the tissue feels dry, apply a small amount of water-based lubricant to the vaginal opening to minimize friction during removal.
To remove the balls, gently pull on the retrieval string or loop while relaxing the pelvic floor muscles. If the set lacks a string, bear down gently with the pelvic muscles to push the balls lower, then use your fingers to grasp and remove them. Immediately after removal, thorough cleaning is necessary for hygiene and device longevity.
Rinse the balls under warm water to remove bodily fluids and lubricant residue. Use a mild, antibacterial soap or specialized cleanser, ensuring all soap residue is completely rinsed off to prevent irritation. Allow the device to air dry completely before storing it in a clean, dust-free container or pouch to prevent the growth of bacteria.