Strengthening your pelvic floor doesn’t have to be complicated. If you’ve been exploring ways to improve your intimate health, enhance sexual pleasure, or recover post-pregnancy, you’ve likely come across Kegel balls. But how exactly do you use them? And do they really work? Let’s break it all down in this friendly, practical guide designed especially for beginners.
Contents
What are kegel balls?
Kegel balls, also known as vaginal balls, vaginal beads, or even sex balls, are small, weighted devices that are inserted into the vagina to help strengthen the pelvic floor muscles. These muscles support your bladder, uterus, and rectum, and play a huge role in everything from posture to sexual pleasure.
Most Kegel balls for women are made of body-safe silicone and come with a retrieval cord for easy removal. Some even contain internal weights that move slightly with your motion, creating natural resistance that encourages your muscles to contract and strengthen. Think of them like dumbbells, but for your pelvic floor.
What do kegels do?
The vaginal balls are used for a variety of purposes:
- Postpartum recovery and better sex after childbirth
- Preventing or reducing urinary incontinence
- Increasing vaginal tightness
- Enhancing arousal and female orgasmic response
So, the answer is simple: to build a stronger, more responsive pelvic floor that benefits your overall well-being.
Kegel ball or Ben Wa ball?
This is a common question: Are Kegel balls and Ben Wa balls the same thing? Not exactly.
- Kegel balls are designed specifically for pelvic floor training. They often come with varying weights and sizes, and are meant to be used during short sessions to actively strengthen muscles.
- Ben Wa balls (popularized in erotic novels) are often smaller, metal, and designed more for sensual stimulation than muscle strengthening.
In short, if your goal is pelvic health, opt for Kegel or pelvic floor balls. If you’re curious about added stimulation, Ben Wa balls might be worth exploring, but they don’t offer the same muscular benefits.
How to use kegel balls? Exercises step-by-step
Using Kegel balls properly is essential for both safety and results. If you’re a beginner, don’t worry because it’s easier than it sounds.
- Find your pelvic floor muscles. Try to stop your pee midstream (only as a test, not a regular practice). Those are the muscles you’re working on.
- Insert the Kegel ball gently. Use a water-based lubricant to make it easier. Lie down with knees bent if needed. Once in place, your muscles should naturally grip and hold the ball.
- Engage the muscles. Squeeze the muscles as if you’re lifting the ball upward. Hold for 3–5 seconds, then relax for 5 seconds. Repeat this for 5–10 minutes.
- Build strength gradually. As you get stronger, you can try standing, walking, or even light chores with the balls inserted to increase difficulty.
Consistency is key. You wouldn’t expect toned abs after one plank, your pelvic floor is the same.
Do you know that you can walk around with kegel Balls? Light movement helps activate the muscles. Just make sure they’re secure and you’re not overdoing it.
How many Kegels a day?
For most women, doing 3 sets of 10–15 Kegel contractions per day is a good goal. If you’re using vaginal weights or balls, aim for a few minutes per session at first and gradually build up to 15–20 minutes.
How to use Kegel weights for women effectively
Kegel weights (or vaginal weights) are great for progressing your training. Think of them like dumbbells for your pelvic muscles.
- Choose the right size and weight: Beginners should start with larger, lighter balls (30g–50g / 1–1.7 oz). For intermediate users (50g–70g / 1.7–2.4 oz), and experienced users (70g–100g+ / 2.4–3.5 oz or more). So, as your muscles strengthen, move to smaller, heavier ones.
- Stick to a routine: Like any other workout, consistency is key.
- Don’t sleep with them in or wear them too long: 15–20 minutes per session, a few times a week, is usually ideal.
Added tip: How to use Kegel balls for beginners
If you’re just starting, here are a few beginner-friendly pointers:
- Lie down the first few times for easier insertion and control.
- Practice proper breathing: Exhale on the contraction, inhale on the release.
- Be patient: Strength and control develop over weeks, not days.
- Consult your doctor if you’re postpartum or dealing with pelvic health conditions before starting.
Conclusion: Do Kegels work for women’s sexual issues?
Yes, absolutely. Regular use of Kegel balls, especially when combined with proper technique and consistency, can significantly improve pelvic floor strength, reduce incontinence, enhance sexual sensation, and contribute to overall confidence in intimate settings.
If you’re wondering how to use Kegel balls to strengthen the pelvic floor, or even how to use Kegel balls for tightening, the answer lies in regular practice and listening to your body. From vaginal exercise to boosting pleasure, these small tools can lead to big results.
