Kegel balls are a widely accepted vaginal weightlifting equipment. These tools are often recommended by gynecologists and obstetricians around the globe to help women to increase the elasticity of their vagina as well as bladder control. Nevertheless, Kegel balls are not commonly talked about among women as using them is still considered a private, and sometimes sexual, activity. Because of this, there is relatively little information to be found on Kegel exercise balls. Most of the time, women are not confident to ask for advice from their doctors or friends and searching for information online can feel rather awkward. This is why Luvkis brings you this all-in-one guide on Kegel balls.
In this detailed article, we will tell you all you have to know about Kegel balls. We will cover their history and what they are used for. Furthermore, we’ll guide you through how to use Kegel balls, how to purchase them, and how to care for them.
1.0 What are Kegel Balls & what are they used for
Simply put, Kegel balls are a sort of vaginal weightlifting equipment – but this does not tell us much. Kegel balls have been used for centuries all over the globe and go by many names. Their main purpose is to help a woman train and strengthen her pubococcygeus (PC) muscle that can be found around the vagina and pelvic floor. When training these muscles, you will become tighter down there which on itself brings along certain benefits.
Being tight down there is not something that most women think about on daily basis. This is, at least, until something happens that does make you think about it. As an example; many women may begin to experience urinary incontinence after they have given birth or when they become older due too a looser vagina. It is also possible that sex becomes less enjoyable or simply does not feel the same. In some cases, your partner may point it out.
”Simply put, Kegel are nothing more than vaginal weightlifting equipment”
When this happens, many women feel frustrated and embarrassed. This is exactly the reason why many of us find it difficult to ask for advice or search for information on possible solutions. Luckily there are a number of solutions that can help you to get tighter again – one of which is Kegel ball exercise.
Kegel balls come in numerous sizes and weights and can furthermore be made out of different materials. Commonly speaking, Kegel exercise balls are crafted out of medical-grade metal, medical-grade silicone, glass, or marble. The material your Kegel ball is made off does not have an influence on the effectiveness of their workout. They purely offer a different feel and experience when inserted into the vagina. By far the most popular Kegel balls today are the ones made of FDA-approved medical silicone.
When using your Kegel balls, they are inserted into the vagina and held in place by contracting your PC muscle. When you use your Kegel balls in the right way, they will help you strengthen your PC muscles as well as your vagina’s pelvic floor. Besides increasing your urinary control, Kegel balls exercises also offer the added benefit of increasing sexual stimulation and treating you to strong and more intense orgasms. More information about your PC muscles and how to use your Kegel balls can be found in chapter 3 and 4 of this article.
2.0 Are Kegel balls the same as Ben Wa balls?
Although very similar, Kegel balls and Ben Wa balls are not the same. The fact is that they both look the same and can both be used to train the strength of your PC muscles, however, there is one main difference. This difference is the fact that Ben Wa balls treat the user to sexual pleasure while wearing them whereas Kegel balls do not.
Ben Wa balls feature a hollow design that has been filled up with a smaller ball. When you have inserted the Ben Wa balls and move around, the innermost ball starts to roll around as well. This slight motion stimulates the wearer which, in turn, causes her to contract her PC muscles. Therefore, Ben Wa balls offer the added benefit of sexual stimulation while wearing them. Over time, they may even help the user to get stronger orgasms. Kegel balls, however, are solid and do not offer any sexual stimulation of that kind while wearing them.
Certain types of Ben Wa balls come with a string. Not only does this allow you to take them out easier, it also provides you with another (advanced) method to train your PC muscles. The string allows you to slightly pull the inserted balls while trying to hold them in place with your PC muscles.
Either way, both Kegel balls and Ben Wa balls can be used as vaginal weights to develop the strength of your PC muscles. It is on to you to decide which type suits you better.
3.0 Pubococcygeus (PC) muscles & Pelvic Floor Muscles (PFM)
As we now know, Kegel exercise balls are used for increasing the tightness of your vagina by strengthening your PC muscle and vagina’s pelvic floor muscles (PFM). These muscles are located around a woman’s vagina. For men, these same muscles can be found just behind the base of the penis. As these muscles are responsible for the tightness (or looseness) in this area, their health and strength are closely related to urinary control as well as sexual pleasure. Therefore, when we are talking about vaginal tightness, the thing that we’re really talking about is the strength and fitness of your PC muscle and pelvic floor.
With age, it is normal for a woman’s pelvic muscles to stretch and become weakened. Certain events such as injuries to the ligaments, connective tissue, pelvic muscles, physical trauma, surgery, hormonal fluctuations, and childbirth can all contribute to the weakening of a woman’s PFM and PC muscles. The good news is, however, that these muscles are under voluntary control. This means that they can be trained and strengthened through workout sessions just as much as any other muscles in your body such as your arms or abs.
Although we do not like to talk about it, it is not uncommon for a woman to have a pelvic floor disorder. In fact, an estimated one-third of women have some sort of disorder related to their PFM or PC muscle. If you experience looseness down there and if this is bothering you in any kind of way, it is advisable to contact a gynecologist or obstetrician. It is highly likely that he will advise you to use Kegel exercise balls to develop the fitness of your pelvic muscles.
4.0 How to use Kegel balls
Just like with any type of workout, it is important that you use your Kegel balls in the right way. Luckily, the usage of Kegel exercise balls is pretty straightforward and easy. Nevertheless, if it is your first time to use these tools it may be a good idea to practice the Kegel workout first without Kegel beads. This helps you to get familiar with your PFM and PC muscles and teaches you how to flex them on demand. Below, we’ll show you have to do this.
4.1 Kegel exercise without balls
It is a smart decision to first try out Kegel exercise without using weights so that you can get used to the techniques. Doing so is very easy and straightforward. Simply follow the steps below and, before you know it, you can switch over to Kegel exercise with weights.
Identify your PFM:
Before you can start with your Kegel exercise, you first need to find and feel your Pelvic Floor Muscles. To do so, try to think back to the last time you used the restroom. Your PFM is the one that, when flexed, is used to cut off the urine stream. As you might have noticed already, you can easily control and flex this muscle without any effort. After you have located your PFM, you can train it in any position. To start off with, however, it’s recommended to flex it while lying down.
Practice the technique:
Now that you have identified your PFM, you can start to practice the technique. To do so, simply tighten (flex) your muscle and count till 5 or 10. After that, relax for 5 seconds. Repeat these steps until you have completed 5 flexing sessions in a row. It is important that you stay motivated. Repeat these sessions over the course of a week until you are capable of doing 10 sessions in a row with a 5-second break between the sets.
While performing your training sessions, it is important to make sure you do not flex any other muscles located near to your PFM. Hereby you can think about your abdomen, thighs, lower back, or any area close by. For good and effective exercise, it is essential that you fully focus on flexing your PFM without the help of any other muscles. Also, remember not to hold your breath while performing your Kegel exercise. Just like with any other type of workout, your body needs oxygen.
Keep at it:
Be consistent and stay motivated! It is important to exercise your PFM every day. Aim for 3 sets of 10 seconds at first and slowly increase it until you are able to perform 10 sessions of 10 seconds with a 5-second break in between in a row. If you want your exercise to pay off, you’ll have to keep at it on a daily basis.
NOTE: If, for whatever reason, you are finding it difficult to identify and control your PFM, you may want to consider seeing a doctor.
4.2 Kegel exercise with Kegel balls
Now that you have identified your PFM and have trained them for a week or two without weights, you can start using your Kegel exercise balls. Although it is very easy and straightforward to use your Kegel balls, there still is a method of using your vaginal beads in the correct manner.
Steps to take when using your Kegels:
1) Naturally, the first thing you’ll want to do is get all your items ready. Grab your Kegel balls and, if necessary, lubrication, and lie down.
2) Now that you lie down, you first want to relax your muscles completely. Then, slowly slide the lubricated weights into your vagina. While doing so, try not to tense up.
3) Insert the Kegel ball with the weight of your liking and push it back as far as it goes without feeling uncomfortable.
4) After inserting the weight, hold it in place by flexing your PFM. This is the movement you have been practicing before without the weights. In the beginning, you may tense your thigh muscles as well to support you in keeping the weight inside. Once your PFM becomes stronger, however, try not to use anything but your vaginal muscles.
5) Once you feel confident that you can hold your Kegel ball in place, you can try to wiggle around a bit from left to right. If it stays in place, you can try to slowly sit up while trying to hold the Kegel ball in place. Once you have managed this, you can stand up and try to hold your weight inside while standing or walking around.
Repeat the steps above as many or few times as you can handle. In the beginning, it is advised to use a Kegel ball with a lighter weight. When doing so,apply short 5 second sessions. Once you feel more confident, you can either add more weight or make your sessions last longer. After a while, you’ll notice that you are able to hold your Kegel ball in place for several minutes. At the point where you are able to hold them for longer and longer, you are likely to be strong enough to wear them at all times – if that is your thing.
4.3 Tips on Kegel ball exercise and usage
USAGE:Kegel balls can be used in your room, around the house, or even worn in public if that is your thing. It is, however, highly recommended to train thoroughly before you decide to leave the home while wearing your vaginal weights. If you PFM is not strong enough, there will be the chance that your Kegel balls drop out while you’re in public. I’m sure that all of us want to avoid this awkward situation at all costs.
LUBRICANT:If you find it hard to insert the Kegel balls, feel free to use lubricant. It is, however, important not to use too much. While applying lube does make it easier to insert the weights, it also makes it more likely that they will slide back out while you’re trying to hold them in during your workout sessions.
By adjusting your sitting position, you can control the heaviness of your workout. By leaning forward 90-degrees, you will notice that you need significantly more strength to hold your weights in place. Leaning backward or lying down, on the other hand, makes it easier to keep your Kegel balls inside. Once you become more experienced, you can use your Kegels during everyday activities such as shopping and sporting.
In the beginning, you may find it difficult to hold your Kegel balls inside. If this is the case, your thigh muscles can help you with keeping your weights in place. After a while, you will notice that your PFM is toned enough to do all the work on its own. Now you no longer need the support of your thighs or other muscles nearby.
Although you may be capable of keeping in your Kegel balls for the entire day, it is not advised to use them for more than 1 to 3 hours in a row. Just as with any type of exercise, over-usage might harm your muscles.
WEIGHT & SIZE:
Kegel balls come in various weights and sizes. The size of the balls can be picked according to your own liking. The weights can be increased gradually once you become more familiar with your PC muscles. Just like any workout; the more you train the heavier weights you can use.
TAKING THEM OUT:
Don’t panic if they do not directly come out. On some occasions, it may happen that your PFM is tightened up so much that the Kegel balls do not directly come out again. This is no reason to worry, they will come out! When this happens, simply stand up for a while and relax. Just remember that the only thing keeping your weights inside are your muscles. Once they relax, your weights will slide out without any trouble.
Always remember to thoroughly wash and dry your Kegel balls before and after each usage. Depending on the material your Kegels are made of, you might have to apply different cleaning methods. In general, it is advised to stay away from any strong alcohol containing soaps. You are allowed to use a mild soap or sex toy cleaner if you have one. It is advised to use lukewarm water while cleaning your weights.
DAMAGED KEGEL BALLS:
If for whatever reason your vaginal weight got damaged in any way, do not use it again. Using a damaged Kegel bell may lead to bacteria growth which, in turn, can leave you with some nasty infections!
Well…. this one should go without saying but just in case we’ll mention it anyway. For obvious and hygienic reasons, please do not share your Kegels with others!
DON’T USE WHILE URINATING OR MENSTRUATING:
Another tip that goes without saying yet worth mentioning. Do not use your Kegel balls while you’re going to the bathroom. Also, don’t use them when you’re on your period as this could lead to infection.
5.0 How do Kegel balls help tighten the vagina
The answer to this questions is very simple and might be more straightforward than you expected. Like any muscle in your body, the PC muscles can be trained through workout sessions. When you go to the gym, you increase weights to boost the strength of your muscles. Kegel balls work in the same way. By adding a Kegel ball workout into your routine, you will help strengthen and tone your vagina and pelvic floor muscles. The more experienced you get, the higher the weight you can add. There are many types of Kegel balls available ranging from light to heavy. Our premium Kegel Balls set comes with 5 smooth balls with weights ranging from 30g all the way up to 115g.
6.0 Health benefits of Kegel exercise
Approximately 80% of all woman experience problems related to sexuality or urinal loss after childbirth or once they become older. Recent studies have shown that regular Kegel ball exercise over an eight-week period significantly increases the strength of a woman’s PFM. This, in turn, reduces the risk of experiencing accidental urine loss. Added to that, it also increases the woman’s sexual ability and confidence. The study furthermore has proven that Kegel ball exercise has helped with problems related to depression, sleep disorder, and fatigue. Additionally, it has helped women to get rid of the negative perception they have of their own bodies.
The usage of Kegel balls is, in particular, beneficial to the following types of women:
1) Pregnant women or women who just gave birth
2) Girls who experience urinary incontinence
3) Women who want to prevent a prolapsed uterus
4) Any woman who has a job that requires heavy lifting
5) Women who are healthy but simply wish to boost their PFM strength
In another study performed by Boris Friedman (MD) (2012), 23 women were examined over a period of five years after stopping with their Kegel ball routines. Even after five years, 70% of the women could still feel the positive effects that the Kegel bell exercise had on their bodies years before. The study shows us that, when performed properly over a longer period of time, Kegel bell exercise will boost the strength and health of your PFM for up to 10 years even after you stop exercising.
Additionally, it is commonly known that the use of Kegel exercise balls lowers back pain and discomfort during sex. On top of that, a tighter vagina and stronger PFM muscles will lead to increased pleasure enjoyed by both male and female during sexual intercourse. This happens because of the fact that your PFM spasm during orgasms. When your PFM becomes stronger and tighter, the spasms will become more frequent and stronger as well. As a result, you will feel a stronger, longer, and more satisfying orgasm.
7.0 Should I use Kegel exercise balls?
Well, that decision is for you to make. If you experience a loss of tightness in the vagina, urinal loss, or weaker orgasms – Kegel balls can offer you the solution. They can also be used for boosting sexual pleasure. At Luvkis, we highly recommend adult women of any age to use Kegel exercise balls. By doing so, you will keep your PFM toned and in shape.
It only takes a couple of minutes and the results are sure to impress both you and your partner. Some women claim to see results after just 1 week of regular usage. Kegel balls offer a cheap, easy, and 100% safe way to exercise your PFM. If you are interested to try Kegels yourself, you can check out our webshop. All our Kegel exercise balls are of the highest quality and have been crafted out of medical-grade silicone. This offers safe and comfortable usage. Besides Kegels, we also offer a wide range of other adult toys for women.
Be sure to leave a comment below and tell us and others about your Kegel ball experience. If you have any questions about the use of vaginal weights, please do not hesitate to leave a message. Our team of professionals will be happy to answer any questions you may have.