Kegel Ball Exercises: How to Use Kegel Balls
If you’re wondering “why do I pee so much?” or experiencing pain during intercourse, the answer might be weakened pelvic muscles. Like your other muscles, pelvic muscles often weaken as we age, especially if we don’t purposefully exercise them. Pelvic muscles may also lose strength following a significant life event, such as childbirth or gynecological surgery.
Performing pelvic floor exercises, specifically Kegels, are an excellent way to strengthen those muscles and help improve your urge control and sexual performance. Just like any exercise regimen, it takes a little time to see results, and certain equipment can help you reap more benefits. If you have trouble identifying your pelvic floor muscles, or if Kegels are no longer challenging enough, inserting Kegel balls can take your exercises to the next level and help you tighten up your vaginal and pelvic muscles.
In this ultimate guide, we explain what Kegel balls are, what benefits they offer, and how to use them for both exercising your pelvic floor muscles.
What Are Kegel Balls?
Kegel balls go by many other names, including Ben Wa balls, orgasm balls, Venus balls, jiggle balls, geisha balls, love balls, and pleasure balls. These small, weighted devices are shaped to go into the vagina and help you contract and release muscles in the surrounding area. (While they may look similar to anal beads, Kegel balls should never be inserted into the anus. They’re shaped differently from anal beads, and putting kegel balls in your anus could cause them to slip out of place and go into your colon.)
Kegel balls come in several different types and styles. As the name suggests, the traditional Kegel balls are spheres that either have a silicone string attached or that sit in a removable silicone sling with a cord. Super advanced Kegel users can use balls without a string, but these are not recommended for beginners as they are much more difficult to remove.
Beginners should start with a single Kegel ball, while more advanced practitioners can use two or even three balls in a row. Some sets come with different weighted balls that can be swapped out as your muscles get stronger.
If the spherical balls aren’t comfortable for you to use, some Kegel training sets feature weights that are more elongated for easier insertion. Some love eggs are also designed for Kegel training and come with a silicone string attached for easy insertion or removal. Additionally, you can even find Kegel training balls that connect to apps to help you track your exercise over time.
Benefits of Kegel Balls
Ben Wa balls are often thought of as being used to enhance arousal, both during intimacy itself and by helping the wearer strengthen their pelvic floor muscles. While Kegel balls do have the potential to boost your sexual health, they also offer other health benefits as well. Because they work those muscles down there, Kegel balls and their accompanying exercises can help you reduce bladder leakage, tighten your vagina, and more. If you’ve been doing regular Kegels for a while, adding weighted Kegel balls can help intensify the exercises and strengthen your muscles even further. If you struggle to contract the right muscles during pelvic floor exercises, inserting Kegel balls can help you better feel the vaginal muscles and perform the exercises properly.
Following instructions is key to getting the most out of your Kegel balls usage. Just like anything that you insert in your vagina, Kegel balls can cause pain or discomfort, irritation, overexertion, and even tearing if used improperly. You need to choose the right size, weights, and technique, so if you’re new to pelvic floor exercises or Kegel balls, you should start small and work your way up.
While Kegel balls can help you rebuild your pelvic floor muscles after childbirth, they should not be used right afterwards, as the body needs time to heal the vaginal tearing first. Speak with your doctor first if you want to use Kegel balls to recover after childbirth. You should also talk with your doctor about using Kegel balls if you have pelvic pain, have a pelvic infection, are recovering from surgery, have an IUD, or use a menstrual cup. Your doctor will be able to advise you on safe usage and give you tips for properly using a Kegel ball.
How to Insert Kegel Balls
- Wash your hands thoroughly using antibacterial soap. Then, wash the Kegel balls using the soap and dry them off using a clean towel.
- Before inserting, make sure you have water-based moisturizing lube. You don’t want to use silicone-based lube as this could degrade the silicone coatings.
- Spread the lube liberally over the Kegel balls and the opening of your vagina.
- Lie in a comfortable position that gives you easy access to your vagina. Spread eagle works for most people.
- Gently insert the first ball. If you’re using two balls connected to each other, insert the little bit of silicone string that connects them as well.
- Gently insert the second ball into your vagina. Push the balls as far inside as you are comfortable with, making sure to leave the silicone string hanging outside for easy removal later. You should not be able to see the balls.
- Tense your muscles to make sure that the Kegel balls are in a good position. Once you’re satisfied with the placement, you can either do the Kegel exercises listed below, or go about your day while remembering to tighten your pelvic floor muscles.
Kegel Ball Pelvic Floor Exercises
There are several different ways to use Kegel balls to strengthen your pelvic floor muscles. Some people like to leave them in as they go about their daily activities. However, you may get more benefit from the Kegel balls from doing concentrated contractions for just a few minutes a day. Your doctor will also likely recommend a series of exercises if you are using Kegel balls as a complement to bladder training.
Here’s how to contract your muscles while you have Kegel balls inserted:
- Lie on your back and insert the balls.
- Tighten your pelvic floor muscles to lift and squeeze the balls. Make sure to tighten the pelvic muscles, not the abdominal muscles, which will push the balls out of the vagina instead.
- Hold the contraction for five seconds, and then rest for five seconds. Complete five repetitions to finish a set, taking care to rest the muscles after each contraction.
- You can perform up to three sets a day. Make sure to space them out so as not to over-tire your muscles.
Taking breaks between exercises and sets is key to making sure that you don’t overexert the muscles. If you prefer passive muscle stimulation, don’t leave the Kegel balls in for more than four to six hours at a time. You should stop using the Kegel balls immediately if you experience serious pain or discomfort, unusual discharge, or unusual smells down there.
How to Remove Kegel Balls
When you’re finished using your Kegel balls, you’ll need to remove them safely. If your balls have a silicone string, lie down and apply more lube to the vaginal opening. Then, gently pull on the string until the Kegel balls come free. Try to keep your muscles relaxed so they don’t accidentally hold on to the Kegel balls.
If your Kegel balls don’t have a string, you should remove them standing up instead. Spread your feet slightly wider than your hips and lower yourself into a comfortable squat. Tense up your muscles to push out the balls, much like you would with a tampon. If the balls won’t come out, try adding more lube to make it easier for them to slide out. You can also try moving around, jumping, or coughing to help those muscles contract and release to push the balls out.
After use, always wash your Kegel balls with a special accessory cleanser or antibacterial soap. Pat them dry with a towel, and then allow them to air dry completely before putting them away. Damp Kegel balls can harbor bacteria and other grossness, and you definitely don’t want to put that inside you.
Tips for Getting the Most Out of Kegel Balls
- Start off with a single ball or the smallest weight. Once you can perform contractions several days in a row without the muscles getting tired, add a ball or move up to the next weight class.
- Smaller balls are more difficult to hold in place than a larger one, so start big and then move down in size.
- Double-check the balls before inserting to make sure there’s no damage, cracking, or discoloration.
- Don’t share your Kegel balls with other people due to hygienic reasons.
- Your pelvic muscles will be a little bit sore at the beginning, especially if you are new to pelvic floor exercises. This is a totally normal part of the process, so take a day or two off to rest if you need to and then get back to it.
- It will take three to four weeks to see results, so don’t get discouraged if you don’t stop peeing when coughing right away.
- If you really struggle with finding your pelvic floor muscles, you can try stopping the flow of urine while using the bathroom. Don’t try this more than once or twice, as it can cause infections and overexert the muscles. You can also wash your hands and then insert your finger up your vagina and contract your muscles around it.
Other Pelvic Floor Exercises to Try
Kegel balls aren’t the only things you can use to strengthen your pelvic floor muscles. You can perform Kegels without even inserting a Kegel ball, following the instructions above. There are also other exercises you can do to improve your pelvic floor muscles, including squats, bridge lifts, split tabletop, and bird dog. Other than a yoga mat for comfort, you don’t need extra equipment to perform these exercises. If you’d like to strengthen your pelvic floor muscles, but aren’t quite sure if you’re ready for Kegel balls, talk to your doctor about what other exercises you can incorporate into your routine.
When used properly, Kegel balls can strengthen your pelvic floor muscles and enhance your sexual pleasure. It may take some experimenting to figure out how to contract your muscles correctly or what positions work best for you, so go slow and try things out. If you’re using Kegel balls to help with bladder leakage, you can use Poise liners and other incontinence products to manage your symptoms while you wait for your muscles to get strong enough.
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