How To Use Kegel Balls To Strengthen Your Pelvic Floor
Looking to strengthen your pelvic floor muscles? If yes, then you've probably looked at a ton of options and equipment to speed up the process or make pelvic floor exercises easier to perform. One of the ways to improve your pelvic muscles is to use Kegel balls, but how safe is it to use them? In this article, we'll take a look at how to use Kegel balls and talk through the pros and cons and safety implications of using them.
What are Kegel balls?
Kegel balls are small weight balls that are pushed into the vagina. They are used to help strengthen the pelvic floor muscles when performing pelvic floor exercises (also known as Kegel exercises). They can also be used to increase sexual pleasure during solo play or during sex with your partner. Kegel balls come in a variety of materials, weights and sizes, so you can choose your preferred weight. They range in diameter from marble size to 2 inches. Kegel balls go by different names, including:
- Ben Wa balls
- Weighted balls
- Orgasm balls
- Venus balls
- Jiggle balls
- Geisha balls
- Love balls
- Pleasure balls
- Vaginal cones/weights
There are significant risks associated with using Kegel balls. For example, if your hands or balls are not clean when you use them, there is a risk of infection. If used too much or incorrectly, they can cause pain, discomfort, and even vaginal tearing. For these reasons alone, consideration of non-invasive treatments to strengthen your pelvic floor is recommended.
Who can use Kegel balls?
When women suffer from stress incontinence and want to strengthen their pelvic floor muscles to stop a leaking bladder, they often use Kegel balls. However, their use is not always safe and we strongly recommend that you consult your doctor before using vaginal weights in the following situations:
- You are pregnant
- You have just had a baby and recovering from the delivery
- You have recently had gynaecology surgery
- You have pelvic pain or a pelvic infection
- You use a menstrual cup
- You have an Intrauterine Device (IUD) fitted
How to use Kegel balls: step-by-step
Do you have Kegel balls tucked away at the back of your knicker draw and you’re not sure how to use them? — well we’ve put together this step-by-step guide to help you.
How to prepare Kegel balls
Before using Kegel balls, it is important to make sure they are clean and safe to use, so:
- Check your Kegel ball doesn’t have any cracks or damage to it.
- Wash your hands with warm water and antibacterial soap.
- Wash your Kegel ball with antibacterial soap and warm water.
How to insert Kegel balls
Inserting a Kegel ball can be intimidating, especially when doing it for the first time. But don't worry, we've got these helpful tips for you:
- Pop a water-based lube on the Kegel ball and on the outside of your vagina to help ease the weight in (use as much as you need, ladies)
- Lie down on your back, part and relax your legs
- Insert the first Kegel ball into your vagina
- If your Kegel ball has more than one weight on it, continue to push the balls up into the vagina (only push them as far as you’re comfortable)
- It’s common for Kegel balls to have a loop or string at the end of them. Leave this outside of your vagina as you’ll use this to pull them out
How to exercise your pelvic floor using Kegel balls
It is recommended to start strengthening your pelvic muscles without using Kegel balls, as you need to be confident that you are squeezing the right muscles before adding weights to your routine. Think of it like going to the gym, using your own body weight as resistance, and then, as you get stronger, you bring in weights to continue building your muscles. So, how do you work your pelvic floor muscles with Kegel balls? Let us walk you through
- Once the Kegel balls are inside your vagina, tighten your pelvic floor muscles — you should feel the balls lift as you squeeze.
- Hold the squeeze for five seconds and then relax for five seconds.
- Keep repeating the squeezes five times in a row to complete one set. You can do up to three sets a day.
Whether you're doing pelvic floor exercises with or without Kegel balls, you'll need to do a lot of exercise every day to notice your pelvic muscles strengthen. It takes dedication and commitment, and as we all know, trying to fit a workout into the hustle and bustle of everyday life isn't always easy.
Side note: We strongly recommend talking to your doctor to make sure you're getting the right amount of pelvic exercise with the right weight for your body. Also, if you squeeze your pelvic muscles for too long, or don't rest between sets, your vaginal muscles may be overworked. Then they become tense because the pelvic floor needs to be able to relax and contract on a regular basis. Overworking the pelvic muscles can lead to pain, discomfort, tearing, and bladder problems.
Using Kegel balls for sexual pleasure
We told you before that there are other names for Kegel balls, including love balls, climax balls, and pleasure balls - wondering why? Because they can also be used for sexual pleasure. Yes, you're not mistaken. Kegel balls can be placed inside your vagina during solo play to enhance sexual pleasure and sensation as you explore your body. Kegel balls can also be used with your partner during foreplay to add a little spice to the bedroom.
How to remove Kegel balls
You’ve managed to insert them, you’ve done your pelvic exercises, and now you want to remove your Kegel balls, let’s talk you through it
- Lie down and get comfortable.
- You may like to add more lube around the vagina opening to ease the Kegel balls out.
- Slowly pull on the string or loop at the entrance to the vagina and the weights should slide out.
If your Kegel balls don’t have a string attached, follow these steps:
- Stand with your feet wider than hip distance apart.
- Lower yourself into a squat position.
- Push the balls out (Think pushing a tampon out).
If the Kegel balls don’t slide out easily, don’t panic and try this:
- Place more lube around the entrance to the vagina.
- Walk, jump, or cough to encourage your muscles to contract and release.
- If you aren’t able to get the balls out, reach out to your doctor for advice.
Getting Kegel balls stuck in the vagina is a risk that needs careful consideration before using them. Invasive options are not the only solution to improving pelvic floor muscles, as non-invasive options are available that are backed by clinical studies and proven to be effective.
How to clean and store Kegel balls
Clean and safe storage of Kegel balls is important because they can lead to infection if they are not inserted cleanly into the vagina. So how should you clean and store your balls
- After taking the Kegel balls out, clean them with warm water and antibacterial soap.
- Pat the Kegel weights dry with a clean towel
- Leave the balls to dry on a clean surface (such as the towel you’ve dried them with or if they came in a case or bag, rest them on top).
- Place your Kegel balls in their storage case/ bag to keep them dry and clean until you use them again.
Keep the weights in a cool and dry place to avoid a build-up of moisture.
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