Kegel balls can be a simple way to become more aware of your pelvic floor and incorporate pelvic-floor exercises into your routine. Here's how to choose, insert and use them comfortably and safely.
What Are Kegel Balls?
Kegel balls, sometimes called pelvic floor balls or Ben Wa balls, are small weighted balls designed to be inserted into the vagina. They can provide gentle resistance and give you something to focus on while engaging your pelvic floor muscles.
Your pelvic floor is a group of muscles that supports the bladder, bowel and reproductive organs. These muscles also play a role in bladder and bowel control and sexual function.
1. Choose the Right Kegel Balls
If you're new to kegel balls, start simple.
Look for:
- A size and weight you're comfortable with
- A smooth, body-safe material
- A retrieval cord, loop or handle so they're easy to remove
- A beginner-friendly weight rather than jumping straight to heavier balls
If your set contains different weights, start with the lightest option and increase gradually as you become more comfortable. You don't need to work your way up to the heaviest option for the exercises to be useful.
Tip: Kegel balls shouldn't feel painful or difficult to insert. They're a training aid, not something you need to force yourself to use.
2. Clean Your Kegel Balls
Before using them, wash your kegel balls according to the manufacturer's cleaning instructions.
For many body-safe silicone products, this means warm water and a mild, fragrance-free soap, followed by thorough rinsing and drying. Always check the manufacturer's instructions first, as cleaning recommendations vary by material and product.
Wash your hands before handling them too.
3. Apply Lubricant
A little lubricant can make insertion much more comfortable.
Water-based lubricant is the easiest general choice because it is compatible with virtually all sex-toy materials.
Apply a small amount to the outside of the ball and around the vaginal entrance.
What About Silicone Lubricant?
This depends on the kegel balls' material. Don't assume silicone lubricant is compatible with a silicone product. Some silicone-based lubes can interact with silicone toys and may damage the surface over time.
If you're unsure, stick with a water-based lubricant or check the manufacturer's instructions.
Avoid heavily fragranced, warming or cooling lubricants if you're prone to irritation.
4. Find a Comfortable Position
There's no single "correct" position.
For your first time, try:
- Lying down with your knees bent
- Sitting comfortably
- Standing with one leg raised slightly
Take a few slow breaths and consciously relax your pelvic floor before inserting anything. Being tense can make insertion more difficult.
5. Insert the Kegel Ball
Apply a little more lubricant if needed.
Gently separate the labia and slowly guide the ball into the vagina, using the same relaxed approach you would with a tampon.
You don't need to push it as far as possible. Once it's comfortably inside, the retrieval cord or loop should remain accessible outside the body.
Never force it. If you experience pain, significant resistance or discomfort, stop and try again another time.
6. Engage Your Pelvic Floor
Once the ball is comfortably in place, you can begin your exercises.
Think about the muscles you'd use to stop yourself passing wind and gently stop the flow of urine. You should feel a gentle "squeeze and lift".
Try to:
- Squeeze and lift the pelvic floor.
- Hold for a few seconds while breathing normally.
- Fully relax the muscles.
- Repeat.
You can gradually build towards longer holds, but quality matters more than doing lots of repetitions. Aim to include both longer contractions and shorter, quicker contractions, with complete relaxation between contractions.
Don't clench your buttocks, squeeze your thighs, hold your breath or pull your stomach in while you're exercising.
How Long Should You Wear Kegel Balls?
Follow the instructions supplied with your particular product.
There's no need to wear them for hours. If you're a beginner, a short session is plenty. As you become more familiar with the sensation and your pelvic floor control improves, you can gradually increase your exercise routine.
And you don't actually need to walk around wearing them for them to be useful — deliberate pelvic-floor exercises are the important part.
7. Remove Your Kegel Balls
When you're finished, relax your pelvic floor and gently pull on the retrieval cord or loop.
Don't yank or pull forcefully. If the ball feels difficult to remove, take a few slow breaths and consciously relax your pelvic floor before trying again.
Clean the balls according to the manufacturer's instructions and allow them to dry completely before storing them.
What Are the Benefits of Kegel Balls?
Used alongside regular pelvic-floor exercises, kegel balls can help you become more aware of your pelvic floor and practise contracting and relaxing these muscles.
Bladder Control
Regular pelvic-floor exercises can help strengthen the muscles involved in bladder control and may help reduce urinary leakage.
Pelvic-Floor Awareness and Control
Using a physical object can make it easier for some people to recognise when they're contracting and relaxing the right muscles.
Sexual Function
The pelvic floor is involved in sexual function, and developing better awareness and control of these muscles may contribute to sexual awareness and sensation.
Post-Pregnancy Pelvic-Floor Strengthening
Pregnancy and childbirth can affect the pelvic floor, making pelvic-floor exercises particularly relevant during recovery.
But They're Not a Magic Fix
Kegel balls aren't necessary for everyone, and more isn't always better. Your pelvic floor needs to be able to contract and relax properly.
If exercises cause pain, pelvic pressure or discomfort, stop using the balls and speak to a GP or pelvic-health physiotherapist for advice.
A Few Things to Remember
Start light. You don't need the heaviest balls to get a good workout.
Don't force insertion. Comfortable and gradual is the goal.
Keep them clean. Follow the manufacturer's cleaning instructions.
Use the right lubricant. Water-based is the easiest general-purpose choice, particularly with silicone products.
Don't use them if they're causing pain. Stop if something doesn't feel right.
Don't overdo it. Pelvic-floor muscles need recovery and, importantly, the ability to fully relax.
The Amoura Edit Note
Kegel balls can be a useful addition to your pelvic-floor routine, but they aren't something you need to rush into. Start with a comfortable, beginner-friendly option, take your time and focus on learning how your pelvic floor feels rather than simply trying to build strength.
As with any intimate product, comfort comes first. If something doesn't feel right, stop and give your body a break.
Quick Reference
A simple visual reminder of the basic steps for using kegel balls comfortably and safely.
