You've probably heard someone mention Kegels before. Maybe a doctor, maybe a friend, maybe a wellness influencer mid-workout video. But if you've ever nodded along while secretly wondering “what exactly is a kegel?” or “do those little weighted balls actually do anything,” this post is for you. 

Your pelvic floor is one of the hardest-working muscle groups in your body, and like any muscle group, it can be trained and strengthened over time. Whether you’re looking to improve bladder control, build body awareness, or explore the benefits of kegel balls, understanding how your pelvic floor works is the first step. 

First Things First: What Is the Pelvic Floor? 

Your pelvic floor is a hammock-like group of muscles that stretches from your pubic bone to your tailbone. It supports your bladder, bowel, and (for those who have one) your uterus, while also helping you maintain control over everyday functions like urination and bowel movements.  

Every time you laugh, sneeze, lift something heavy, or hold it until you find a bathroom, your pelvic floor is on the clock. 

But its job doesn’t stop there. Your pelvic floor also plays an important role in sexual wellness. These are the muscles that contract during orgasm, and they contribute to sensation, arousal, and overall body awareness. A healthy, responsive pelvic floor can mean stronger orgasms and a deeper connection to what’s happening in your body, which is exactly the kind of body literacy we love. 

Why Pelvic Floors Lose Strength (It's Not Just Age) 

Pelvic floor muscles can weaken for lots of completely normal reasons: 

You might notice a little leakage when you laugh, cough, or jump, a feeling of heaviness in your pelvis, or changes in sensation during sex. If any of that sounds familiar, you’re far from alone, and there’s a lot you can do about it. 

One important note before we go further: pelvic floors can also be too tight, which causes its own set of challenges, including pain during sex. If you're experiencing pelvic pain, painful penetration, or you're not sure whether your pelvic floor is weak or tense, check in with your doctor or a pelvic floor physical therapist before starting a strengthening routine. More squeezing is not the answer to a muscle that can't relax. 

What Is a Kegel, Exactly? 

A kegel is an exercise that involves contracting and relaxing your pelvic floor muscles. Think of it as a strength-training movement for a part of your body you can’t see but use every day. 

One of the most common ways to find your pelvic floor muscles is to imagine stopping your urine flow midstream. That lifting, tightening sensation? That’s your pelvic floor engaging. (Use that trick to locate the muscles, not as actual exercise. Regularly stopping your urine flow isn’t great for your bladder.) 

The challenge is that many people perform kegels incorrectly without realizing it. Instead of engaging their pelvic floor, they squeeze their glutes, tighten their thighs, or hold their breath. Learning how the movement should feel is often the hardest part of pelvic floor training, which is exactly why kegel balls can be such a helpful tool. 

Enter Kegel Balls: A Tool for Pelvic Floor Training 

Kegel balls (also called Ben Wa balls or pelvic floor weights) are weighted devices designed to be worn inside the vagina to help strengthen and improve awareness of your pelvic floor muscles. 

Once inserted, your pelvic floor naturally engages to help keep the balls in place. This creates two benefits that can make pelvic floor training more effective: 

Many kegel balls come in graduated sets with multiple weight options, allowing you to start with a lighter weight and progress as your muscles become stronger, much like increasing resistance in any other workout routine. 

How to Use Kegel Balls: A Beginner-Friendly Guide 

If you’re looking for a more detailed walkthrough, check out our complete guide to using kegel balls. 

Start with comfort. Wash the balls, apply a little water-based lubricant, and choose a position that feels comfortable for insertion. 

Focus on awareness. Once inserted, allow your pelvic floor to naturally engage to keep the balls in place. Pay attention to how the muscles feel as they contract and relax. 

Keep it short. For your first few sessions, aim for 10-15 minutes while doing light activities around the house. It should feel like gentle engagement, not strain. 

Practice intentional contractions. Once you’re comfortable, try slow squeezes followed by complete relaxation. A healthy pelvic floor needs to know how to release, too. 

Clean and store properly. Remove the balls gently, wash them thoroughly, allow them to dry completely, and store them according to the manufacturer’s instructions. 

Progress gradually. As your comfort and strength improve, you can increase your session length or move to a heavier weight.  

A Few Things to Keep in Mind 

The Payoff 

With consistent training, a stronger pelvic floor can mean better bladder control, more support for your pelvic organs, increased sensation, and stronger, more noticeable orgasms. Just as importantly, it can help you build greater awareness of your body and how it responds to movement, touch, and pleasure.  

Curious about pelvic floor training? Every body is different, and finding what works for you is part of the process. Explore our collection of body-safe kegel balls, including graduated weight sets designed with beginners in mind.

This post is for educational purposes and isn't a substitute for medical advice. If you're experiencing pelvic pain, incontinence, or other symptoms, talk to your doctor or a pelvic floor physical therapist. They’re the experts when it comes to pelvic floor health.