Are you looking to strengthen your pelvic floor muscles but are unsure where to start? Kegel balls, also known as ben wa balls or vaginal weights, can be a great tool to help you achieve a stronger, healthier pelvic floor. This guide will walk you through everything you need to know, from choosing the right set to incorporating them into your daily routine.
Kegel balls are small, weighted balls inserted into the vagina to help strengthen the pelvic floor muscles. They come in various sizes, weights, and materials. The idea is that as you go about your day, your pelvic floor muscles contract to hold the balls in place, providing a gentle workout.
A strong pelvic floor can provide numerous benefits, including:
Improved bladder control and reduced urinary incontinence
Enhanced sexual sensation
Faster postpartum recovery
Prevention of pelvic organ prolapse
The market is filled with different types of Kegel balls. Here's what to look for:
Material: Choose body-safe, non-porous materials like medical-grade silicone. This makes them easy to clean and reduces the risk of bacterial growth.
Weight: If you are a beginner, start with a lightweight set. Many sets come with multiple weights, allowing you to gradually increase the challenge as your strength improves.
Size: Larger balls are often easier to hold in place for beginners. As your muscles get stronger, you can move to smaller balls, which require more effort to retain.
Shape and Design: Look for a design with a retrieval cord or loop for easy removal. Some sets also feature a single, larger ball or a connected pair of smaller balls.
Before using your Kegel balls for the first time, and after each use, it's crucial to clean them thoroughly.
Wash the balls with warm water and a mild, antibacterial, toy-safe soap.
Rinse them well to remove any soap residue.
Dry them completely with a lint-free cloth or let them air dry.
Using a water-based lubricant is highly recommended for comfortable insertion. Avoid oil-based lubricants, as they can degrade the silicone material of your Kegel balls over time.
Find a comfortable position, such as lying down or standing with one leg on a chair.
Apply a small amount of lubricant to the tip of the Kegel ball.
Relax your pelvic floor muscles.
Gently insert the ball into your vagina, similar to how you would insert a tampon. The retrieval cord should remain outside your body for easy removal.
For a connected pair, insert them one at a time. The first ball should rest deep within the vaginal canal, and the second one should be closer to the opening.
Once inserted, the key is to use your pelvic floor muscles to keep the balls in place.
For Beginners: Start by wearing them for a few minutes while lying down. As you get more comfortable, you can try standing and walking around the house. Aim for 5-10 minutes a day.
Intermediate: Wear them for a longer duration (15-20 minutes) while doing light activities like household chores or walking. You will feel your muscles engaging to prevent the balls from slipping out.
Advanced: Incorporate more challenging movements like squats or lunges. You can also progress to a heavier or smaller Kegel ball.
Remember to breathe naturally and avoid straining. You should feel a gentle, internal contraction, not a strain in your abdominal or glute muscles.
When you are ready to remove the Kegel balls:
Relax your pelvic floor muscles.
Gently pull the retrieval cord to guide the balls out.
Clean the balls again using the method described in Step 2.
Store them in a clean, dry place, ideally in a breathable pouch to prevent dust and bacteria buildup.
By following these five steps, you can safely and effectively use Kegel balls to strengthen your pelvic floor and enjoy the many benefits that come with it. Building pelvic floor strength takes time and patience, but with consistent use, you'll likely notice a real improvement in your overall health and well-being. This gentle, yet powerful practice is a proactive way to care for your body and enhance your everyday life.
Remember, listening to your body is crucial. If you feel any pain or discomfort, simply stop and consult a healthcare professional. With regular practice, Kegel balls can become a valuable tool in your wellness routine, helping you achieve a stronger, healthier pelvic floor and the confidence that comes with it.
