Weighted Kegel balls, also referred to as vaginal weights or pelvic floor trainers, are specialized tools designed to add resistance to exercises aimed at strengthening the pelvic floor muscles. These muscles form a supportive hammock at the base of the pelvis, playing a significant role in bladder control, core stability, and sexual function. Similar to how one uses weights to build strength in other muscle groups, these devices provide resistance that encourages the pelvic floor to contract and lift against a downward pull. This article offers a practical, step-by-step guide on how to use these tools to enhance pelvic muscle strength.
Preparing for Use and Insertion Technique
Proper preparation is necessary to ensure both hygiene and comfort before inserting a weighted Kegel ball. Begin by thoroughly washing your hands with soap and warm water, then clean the weights themselves with a mild, unscented soap and warm water before every use. After cleaning, ensure the weights are completely dry to prevent any lingering moisture that could harbor bacteria.
Applying a generous amount of water-based lubricant to the weight and the vaginal opening is essential for comfortable insertion. Water-based formulas are important because oil-based lubricants can degrade the materials from which the weights are often made. To ease the process, empty your bladder completely before starting and find a relaxed position, such as lying down with bent knees or standing with one foot elevated.
Gently guide the lightest weight from your set into your vagina, pushing it in only as far as you can comfortably manage. The goal is to position the weight so it rests just above the pelvic floor muscles, typically about one to two inches deep. If the weight includes a retrieval cord or loop, be sure this remains outside the vaginal opening for easy removal. The weight should not be inserted as deeply as a tampon, as the muscles need to be able to lift and contract around it effectively.
Establishing a Consistent Exercise Routine
Once the weighted ball is inserted, the exercise routine centers on the muscles actively working to hold the weight in place. The weight provides biofeedback, helping you identify and engage the correct pelvic floor muscles, which contract to prevent the weight from slipping out. You can begin with “passive” use, which involves simply holding the weight in place while moving around, such as walking or doing light household chores.
For a more focused workout, perform active contractions while the weight is inserted. This involves squeezing and lifting the pelvic floor muscles, holding the contraction for about five seconds, and then fully relaxing for an equal amount of time. This active lifting against the weight provides the resistance needed for muscle strengthening. Beginners should aim to use the weights for short sessions, typically between five and fifteen minutes, three to five times per week, prioritizing consistency over intensity.
You can increase the challenge by performing the exercise while standing, which leverages gravity to provide greater resistance. Proper technique means you should feel the weight being pulled up and inward, not pushed down, and you should avoid contracting the abdominal, gluteal, or thigh muscles. After the exercise duration is complete, relax the muscles and gently pull the retrieval cord to remove the weight.
Advancing Weights and Long-Term Care
Progression ensures your pelvic floor muscles continue to gain strength without overexertion. You should only move to the next heavier or smaller weight in your set when you can comfortably hold the current weight for the full duration of your session, typically 15 minutes, for several consecutive days. Weighted ball sets are designed with graduated resistance, incrementally increasing the challenge through greater weight or a smaller size.
Maintaining the weights hygienically is paramount to prevent the risk of infection. After every use, the weighted ball must be thoroughly cleaned with warm water and a mild, antibacterial soap, paying close attention to any crevices or retrieval strings. After washing, the weights must be allowed to air dry completely before being stored in a clean, dry place, such as their original case or a dedicated pouch.
While temporary muscle fatigue or soreness is a normal sign of a good workout, any sharp pain, significant discomfort, or unusual discharge warrants immediate cessation of use. Consult with a healthcare provider before beginning a weighted exercise routine if you are pregnant, have an active pelvic infection, or have recently undergone pelvic surgery. Consistent, safe use with gradual progression is the most effective way to achieve improvements in pelvic floor strength and function.