What are Kegel balls?
Kegel balls — sometimes called Ben Wa balls or love balls — are weighted balls you insert into your vagina to strengthen your pelvic floor muscles, though Kegel exercises are also beneficial for men. Strengthening your pelvic floor can improve muscle tone, increase sexual pleasure, and help you recover after giving birth.
Your pelvic floor muscles support your bladder, uterus, and bowels. Keeping them strong is important for bladder control, sexual function, and overall health. If you leak urine when you laugh, cough, or sneeze, you might want to consider doing something to improve your pelvic floor strength.
This article will cover what Kegel balls are, how to use them safely and effectively, their benefits, potential risks, and other options for improving your pelvic floor strength.
Understanding Kegel Balls
So, what are Kegel balls, anyway? How do they work? And why do people use them?
What are Kegel Balls?
Kegel balls are weighted spheres that you insert into your vagina to exercise your pelvic floor muscles. They’re often made of medical-grade silicone, but they can be made of other materials, too. They come in all sorts of sizes and weights.
You may have also heard of them called Ben Wa balls, love balls, or jiggle balls.
How Kegel Balls Work
The main idea behind Kegel balls is that they make your pelvic floor muscles contract automatically. The weight of the balls is what causes this to happen.
As you get more accustomed to using them, you can consciously squeeze and release the muscles around the balls to make them even stronger. Regular use can help improve your muscle tone and endurance.
Here’s a quick rundown of how to use Kegel balls:
- Start by choosing a set of Kegel balls that’s right for you. If you’re new to Kegel balls, it’s best to start with a lighter weight and gradually increase the weight as your muscles get stronger.
- Wash the Kegel balls with soap and water before you use them.
- Apply a water-based lubricant to the Kegel balls before you insert them into your vagina.
- Insert the Kegel balls into your vagina, one at a time.
- Squeeze your pelvic floor muscles around the Kegel balls for a few seconds, then relax.
- Repeat this exercise for 10-15 minutes at a time, several times a week.
Benefits of Using Kegel Balls
Kegel balls aren’t just another wellness fad; they can offer real benefits by strengthening your pelvic floor muscles. Here’s a breakdown:
Strengthening Pelvic Floor Muscles
Using Kegel balls can lead to better muscle tone and control in your pelvic floor. This is crucial for both preventing and treating pelvic organ prolapse, a condition where pelvic organs drop from their normal position.
Addressing Urinary Incontinence
Kegel balls can help with stress urinary incontinence by strengthening the muscles that support your bladder. A 2013 study suggested Kegel balls may help, but it’s important to note that the study was conducted on a small group of women, so more research is needed.
Postpartum Recovery
Childbirth can take a toll on the pelvic floor. Kegel balls can aid in healing and restoring strength after delivery, potentially reducing the risk of postpartum complications.
Enhancing Sexual Pleasure
Stronger pelvic floor muscles can lead to increased sensitivity and stronger orgasms. Some women report improved vaginal tightness and control as well.
Improved Vaginal Health
By promoting circulation and muscle tone, Kegel balls can contribute to overall vaginal health and hygiene.
How to Use Kegel Balls Safely and Effectively
Okay, you’ve decided to try Kegel balls. Awesome! But before you dive in, let’s talk about how to use them safely and effectively. It’s not just about sticking them in and hoping for the best. There’s a technique to it, and following these steps will help you get the most out of your Kegel ball experience.
Preparing for Use
Choosing the Right Kegel Balls
Think of this like Goldilocks and the Three Bears. You don’t want them too heavy, too big, or made of the wrong stuff. Start with lighter weights and smaller sizes. This allows your pelvic floor muscles to gradually adjust without getting overwhelmed. Medical-grade silicone is generally the recommended material because it’s non-porous, easy to clean, and body-safe. Avoid materials that could harbor bacteria or cause irritation.
Hygiene is Key
This is non-negotiable. Wash your hands and the Kegel balls thoroughly with antibacterial soap before and after each use. Think of it like cooking – you wouldn’t handle food with dirty hands, right? This helps prevent infections and keeps things clean and comfortable.
Insertion Techniques
Use a Water-Based Lubricant
Friction is not your friend here. A good water-based lubricant will make insertion much smoother and more comfortable. Avoid oil-based lubricants as they can degrade silicone.
Relax and Gently Insert
Relax your pelvic floor muscles – tension will make it harder. Gently insert the balls into the vagina, similar to how you’d insert a tampon. Take your time and don’t force it. If you’re having trouble, try a different position. Lying down might make it easier.
Ensure the Retrieval Cord is Accessible
Most Kegel balls have a retrieval cord. Make sure it’s accessible before you start exercising. You don’t want to be fumbling around later trying to find it!
Exercise Routines
Basic Exercises
The core of the Kegel ball workout. Squeeze your pelvic floor muscles for 5-10 seconds, then relax for 5-10 seconds. Imagine you’re trying to stop yourself from peeing mid-stream (but don’t actually do that while you’re peeing!). Aim for 3 sets of 10 repetitions daily. Consistency is key!
Advanced Exercises
Once you’ve mastered the basics, you can start incorporating Kegel balls into your daily activities. Try wearing them while walking or standing. You can also try different positions – squatting, lunging, etc. – to engage different muscle groups. Just listen to your body and stop if you feel any pain.
Removal Techniques
Gently Pull on the Retrieval Cord
If your Kegel balls have a cord, gently pull on it. Don’t yank! If they don’t have a cord…
Relax and Bear Down Gently
Relax your pelvic floor muscles and gently bear down, as if you’re having a bowel movement. This should help ease the balls out. Avoid pulling forcefully, as this can cause discomfort or even injury.
Cleaning and Storage
Wash After Each Use
Just like you washed them before, wash your Kegel balls with warm water and antibacterial soap after each use. This is super important to prevent bacterial growth.
Dry Thoroughly and Store Properly
Dry the Kegel balls thoroughly before storing them. Store them in a clean, dry place, away from direct sunlight and extreme temperatures.
Avoid Cross-Contamination
It’s best to store your Kegel balls separately from other sex toys to prevent cross-contamination. A dedicated storage bag or container is a good idea.
By following these guidelines, you can safely and effectively use Kegel balls to strengthen your pelvic floor muscles and improve your overall well-being. Remember to listen to your body, be patient, and have fun!
Potential Risks and Precautions with Kegel Balls
Like any exercise tool, it’s important to use Kegel balls correctly. Here’s what to keep in mind:
Overuse and Muscle Strain
Don’t overdo it! Your pelvic floor muscles need time to recover. Start slowly, using the balls for short periods, and gradually increase the duration and intensity of your exercises as you get stronger.
Infections
Hygiene is key to preventing infections. Always clean your Kegel balls thoroughly before and after each use with soap and water or a specialized cleaner. Stop using them immediately if you notice any signs of infection, such as itching, burning, or unusual discharge, and see your doctor.
Discomfort and Pain
If you feel any pain or discomfort while using Kegel balls, stop right away. Pain is a sign that something isn’t right, and you should consult a healthcare professional to rule out any underlying issues.
When to Consult a Doctor
It’s always a good idea to talk to your doctor before using Kegel balls, especially if you’re pregnant, postpartum, or have any existing medical conditions. Also, seek medical advice if you’re having trouble inserting, removing, or retaining the balls.
Bladder Problems
Using Kegel balls incorrectly could potentially lead to bladder problems. Make sure you’re following the instructions carefully and listening to your body. If you experience any urinary issues, consult your doctor.
Alternatives to Kegel Balls
Kegel balls aren’t the only way to strengthen your pelvic floor. Here are a few other options to consider:
- Pelvic Floor Physical Therapy: A physical therapist specializing in pelvic floor health can create a personalized exercise program for you and use biofeedback techniques to help you learn to properly engage your muscles.
- Electrical Stimulation: These devices use electrical impulses to stimulate and strengthen your pelvic floor muscles. One example is the Kegel8 Ultra 20 Electronic Pelvic Toner. A study presented at the 2018 ICS Conference also explored a novel external electrical muscle stimulation device, finding it non-inferior to intravaginal electrical stimulation for treating female stress urinary incontinence (R. Dmochowski).
- Vaginal Cones: These are weighted cones that you insert into your vagina. You then contract your pelvic floor muscles to hold the cone in place.
- INNOVO: This is a non-invasive device that uses electrical muscle stimulation to strengthen the pelvic floor muscles. It’s presented as an alternative to Kegel balls in some research articles.
Frequently Asked Questions
Do Kegel exercises turn you on?
While Kegel exercises aren’t directly meant to be sexually arousing, some people find that strengthening their pelvic floor muscles can enhance sensation and improve their overall sexual experience, which could be perceived as “turning them on.” Everyone’s different, though!
How to tighten vaginal muscles?
Kegel exercises are a primary method for tightening vaginal muscles. To perform them, identify the muscles you use to stop the flow of urine. Then, contract those muscles, hold for a few seconds, and release. Repeat this several times a day. Consistency is key!
Can I hold the Kegel too long?
Yes, it is possible to overdo Kegels. Holding the contraction for too long or doing too many repetitions without rest can lead to muscle fatigue and even soreness. It’s generally recommended to hold for just a few seconds at a time and to take breaks between sets.
Can Kegels make a woman tighter?
Kegels can help strengthen the pelvic floor muscles, which can contribute to a feeling of increased tightness in the vaginal area. However, it’s important to have realistic expectations. Kegels won’t drastically change your anatomy, but they can improve muscle tone and control.
How long should you leave Kegel balls in?
It depends on your comfort level and the strength of your pelvic floor muscles. Start with shorter durations, like 15-30 minutes, and gradually increase the time as your muscles get stronger. You shouldn’t wear Kegel balls all day long. Listen to your body and stop if you experience any discomfort.
Key Takeaways
Kegel balls may be a great way to strengthen your pelvic floor. That can lead to better bladder control, improved sexual pleasure, and a faster recovery after childbirth. But they’re not for everyone.
If you’re curious about trying Kegel balls, keep a few things in mind. Always use good hygiene practices to keep bacteria from getting into your body. Start with the lightest weight and gradually increase over time. And always listen to your body. If something feels wrong, stop immediately.
If you have any concerns about using Kegel balls or you have underlying medical conditions, it’s always a good idea to talk with a healthcare professional first.
Taking care of your pelvic floor is important for your overall health and well-being. Kegel balls are one tool that can help, but there are many others. With the right approach, you can improve your pelvic floor strength and enjoy a better quality of life for years to come.