Kegel Exercise Balls

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Kegel Exercise Balls

By

Samantha Leal and Emily Belfiore



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By now, you probably know that Kegels involve tightening then releasing the muscles in your pelvic floor (it should feel like you're stopping yourself from peeing). But have you ever used Kegel balls to make these exercises even more challenging?


Kegel balls help strengthen the muscles of the pelvic floor . They've been used for centuries, and are sometimes also referred to as Ben Wa balls. These small, circular weights are inserted into your vagina (yep, just like a tampon) and essentially make your muscles say, "Oh, I gotta keep these in," which triggers them to contract.


Think of it as taking your pelvic floor muscles to the gym. You can start by using Kegel balls for a few minutes each day, then increasing for longer intervals as you get stronger. (Don't worry, Kegel balls come out easily; you just need to relax your body. Most also have strings to make them easier to remove.) Below, explore the best Kegel balls and exercisers and learn how to incorporate them into your daily routine.


Many women start doing Kegels as a way to boost their sex life . The reason? Stronger pelvic floor muscles may lead to more intense sex, since part of your pelvic floor, the pubococcygeus (PC) muscles, contract during orgasm.


While better sex is certainly a benefit, doctors emphasize that it's not only about that—Kegel balls can also help with pregnancy recovery (babies put pressure on your pelvic floor, which weakens those muscles) and especially improve bladder control.


"There are different types of urinary incontinence : Urge, stress, and mixed," explains Christine Greves, MD , an OB-GYN at Winnie Palmer Hospital for Women & Babies in Orlando. "[Kegel balls can help with] stress urinary incontinence, which is basically the inability to hold your urine with a lot of abdominal pressure—whether that is from laughter, sneezing, or coughing."


If performing regular Kegel exercises hasn't been working and you're trying to avoid surgery, you may want to give Kegel balls a shot, adds Dr. Greves. "Talk to your doctor about possibly adding these to your regimen to try to help with incontinence," she says.


Not sure what you should look for when shopping for Kegel balls? According to Zaher Merhi, MD, director of research and development in IVF technologies at New Hope Fertility in New York City, there are a slew of different features to consider. Many of them will come down to preference: Kegel balls are usually designed as singles or doubles (doubles will give you a more challenging workout); they can be made of metal or silicone; are available in different sizes and weights, so you can find the right fit; and some even vibrate, which can boost the intensity of your session.


Users also have their choice of electronic Kegel exercisers and pelvic floor trainers, which stimulate the muscles using a sensor for customized exercises. These options are typically Bluetooth operated and have their own mobile apps that feature guided workouts and progress tracking. Electronic Kegel balls and trainers tend to be more expensive than their standard weighted counterparts.


Regardless of your preference, experts agree that the use of a device can help improve incontinence and prevent prolapse. Below, explore the eight Kegel balls and pelvic floor exercisers you should look into.


When shopping for a kegel exerciser, New York-based gynecologist Alyssa Dweck, MD , recommends choosing one that offers "ease of use" and is "made with medical-grade silicone" for safety. The Elvie Trainer strengthens your pelvic floor with its advanced workout regimen, which is accessed through the Elvie App and features unique five-minute exercises. In addition to taking the guesswork out of creating a pelvic floor strengthening routine, the app tracks your movements in real-time and offers feedback and progress tracking. The exerciser's sleek profile and soft body-safe silicone exterior offer optimal comfort, and users have the choice to opt for a customized cover to better improve the fit.
"The gym for your pelvic floor," exclaimed one Amazon shopper . "The exercises are fun and keep me motivated. Elvie is very comfortable too! It also gives me confidence that I'm doing the best I can for my body. I recently visited my gynecologist and she was impressed with my results."


Kegel exerciser novices should choose a model that utilizes "smart technology" and offers clear and easy-to-follow instructions, according to Dr. Dweck. Enter: The KegelSmart Exerciser. This pick trains your pelvic muscles using a vibration-guided program, which works your muscles in accordance with your tolerance and pelvic floor strength. Once you insert it, you'll feel a series of three vibrations to signal the beginning of your workout (you can follow along with Intimina's user instructions here). The more you use KegelSmart, the higher your threshold will be, and the exerciser will move you through the five different levels.
"I bought this product as I had started to suffer from leaks when lifting heavy items or going on long walks," explained one reviewer . "[It] took a few attempts to insert properly but I persevered and I noticed a difference in about three weeks. Today I did a four-mile walk and no leakage. It's been life-changing. No more tying cardigans around my waist to cover up.


The K-Fit Kegel Toner uses electronic muscle stimulation (EMS), a method Dr. Dweck describes as "contracting the muscles in an effort to strengthen them." This battery-operated model comes equipped with 10 pre-programmed exercisers, along with three empty slots for you to enter your own workout based on your preferences. The toning unit is sleek and built with a clip that easily fits on belts, so you can discreetly use it while you're on the go.
"No kidding, this little Kegel toner started helping right away," an Amazon customer shared in their review . "The first two weeks I used it daily, but now I use it three to four days a week and things are back to normal. No more worries about leakage when I sneeze, have sex, or get to the bathroom to pee—and it takes me more than two seconds to hit the seat."


Priced at $50, this affordable pelvic floor trainer from Joy On has four adjustable modes for customized exercises. It was designed by physical therapists Elizabeth Bell and Lola Rosenbaum and electronically enhances your muscles using advanced pressure sensors. Your exercises and progress are tracked through a Bluetooth app and you can use the exerciser as a post-workout massager to relax the muscles. According to the brand, two weeks of consistent 15-minute sessions will help you see results.
"I can sneeze again—without changing clothes," said one reviewer . "[It] helps build muscle strength after childbirth and I no longer fear sneezing or laughing too hard. This product quickly made all my skepticism vanish. I'm tempted [to] exercise with it at work."


If the thought of doing Kegel exercises feels like a chore, then you'll want to give the kGoal Trainer a try. Through its mobile app, this pick tones your pelvic floor muscles with a series of fun exercises and games, making you forget that you're doing Kegels. One user described it as "literally like playing a video game with your vagina. Kegels cannot possibly get more fun." These guided workouts adapt to your strength level and adjust as your muscles get stronger for more challenging exercises. The app also tracks your progress and allows you to create customized exercises. As for the trainer's shape, it's designed with a comfort vent so it can adapt its inflation to best suit your body.
"My GYN suggested doing Kegels but I could not determine if I was doing them right," explained one Amazon shopper . "[The kGoal Trainer] makes so much difference to have the feedback that tells you how strong you are squeezing and if you are accurate on the approach. The games are really great and make the Kegel session fun. It also tracks progress over time so you know you are improving which keeps you motivated. I have been using it for a couple [of] months and can tell I'm much stronger."


The Perifit Kegel Exerciser uses a 5-D analysis diagram to assess the strength, endurance, contraction quality, relaxation, and agility of your pelvic floor in order to provide effective training exercises and address the proper areas that need toning. The device's ergonomic shape is designed for easy and comfortable insertion, and features two pelvic floor sensors for accurate results. With the Perifit app, you have access to the brand's six training programs, one of which is specially targeted towards incontinence. The programs consist of traditional exercises and fun games and offer feedback and progress tracking.
"This product is amazing for help with incontinence," raved one reviewer . "I have already seen a difference after a couple of weeks' use. The app games really help you learn to target the pelvic muscles much more accurately."


Created with pleasure and pelvic floor wellness in mind, the We-Vibe Bloom Vibrating Balls are weighted to help you strengthen your pelvic muscles and can also be used to create a sensual massage. The set features three varying weights, ranging from 10 grams, 30 grams, and 45 grams. Each Kegel ball offers 10 vibration patterns and is controlled through the We-Vibe app, which gives you the option to create your own custom vibration pattern.
"These things help me get stronger and better, sounds like a dumbbell right?" one Ella Paradis customer began their review . "Well it kinda is, but for your pelvic floor. True story: I was laughing so hard almost to my house that I came to the point of almost peeing myself (a little bit admit-tingly leaked out) and these things have helped prevent that from happening to me again."


This Amazon best-selling set features six weighted Kegel exercisers, each designed for quality comfort and performance by physical therapist Amanda Olson. Available in 10-gram, 40-gram, 60-gram, 85-gram, 105-gram, and 125-gram color-coded weights, each exerciser provides resistance to strengthen and tone the pelvic floor muscles and is ergonomically shaped for easy insertion. Users are given access to a variety of guided workouts and instructional videos to prevent unwanted leaks, aid in post-pregnancy recovery, and enhance sexual pleasure. While these vaginal weights are beginner-friendly, Dr. Dweck notes that weighted Kegel balls and exercisers are typically best suited for experienced users.
"I have had four children (naturally), so let's just say I wasn't surprised when I tried the lightest weight and ugh struggled to keep it in," shared an Amazon shopper . "It's only been a week but I have noticed a wee bit of a difference; I sneezed and didn't dribble!" Another reviewer added , "I have an issue where it's always been hard to orgasm and would take forever. Using these weights has helped me experience pleasure quicker during intimacy."

Emily Belfiore is an experienced lifestyle writer and editor with a passion for shopping. As a buying guides writer for Health, she covers topics spanning across the fashion, beauty, and health and wellness verticals and is always in pursuit of the best reviewer-vouched products. Emily started her career as an Associate Editor for SheFinds, where she created shopping-oriented content, and has since grown her freelance portfolio by providing lifestyle coverage for Allure, BestProducts.com, Byrdie, InStyle, Real Simple, The Quality Edit, WWD, and more. She earned a Bachelor's degree in Communications and Journalism from Marist College in 2016. In her free time, you can find her testing products for articles, watching beauty tutorials, or catching up on the latest binge-worthy show.

Kegel Balls 101: How to Use Them & Buyer’s Guide
At Gynie, we’re kegel strength and weight training experts. We’ve tested most of the kegel exercise devices on the market, and learned a thing or two along the way. 
Kegel exercises can help women improve their PC (pubococcygeus) muscle health and strengthen their pelvic floor. The PC muscle functions as a support system for your pelvic organs and promotes healthy bladder control. It also plays a role in optimal sexual function! Strengthening your kegel muscle has been shown to increase pleasure from orgasm, tighten the vaginal wall, and assist with recovery after pregnancy.
Although kegel exercises can be performed without any equipment, kegel balls can increase the efficiency and intensity of your workout. For that reason, many women have made them a regular part of their pelvic health routine.
A quick online search yields dozens of results for kegel balls, many of them making miraculous claims about their effects. With so many different products on the market, you’re probably questioning how effective they really are. The truth is, kegel balls can be effective under the right conditions.
Kegel balls are often a person’s first step to learning about kegel weightlifting. Kegel balls are really lightweight. Their weight usually ranges between 20 grams to 150 grams. This provides enough resistance for some positive effects. 
Before making a purchase, you should also consider your own tolerance for discomfort. Kegel balls don’t provide any range of motion, so there is a possibility you might feel some pain. Tightening and clenching your vagina for a long time can sometimes make the muscles cramp which can lead to pain in your vagina.
Kegel balls provide a variety of benefits but should be utilized with caution.  If you’re using kegel balls with the intention of addressing a medical problem, it’s important that you consult with your doctor before trying it out.
Selecting kegel balls can be overwhelming. They come in a wide range of sizes, shapes, and materials. The most important thing is to make sure you are safe from harmful chemicals, bacteria-free, and practicing correctly.
Kegel balls are inserted vaginally, so chose products made of high-quality materials. The material should be smooth and easy to clean. We recommend kegel balls made of metal, glass, or medical grade FDA registered/approved silicone.
Cheap materials can put your body at risk so choose with caution. Low-quality products degrade quickly, which can allow chemicals to leak. Before making a purchase, take a close look at the packaging. The materials should be marked FDA approved, medical grade, or body-safe. These terms are great indicators that the manufacturing company took an extra step to ensure quality.
For beginners, starting with a medical grade silicone product that has a string attached can be helpful. This helps make it easier for your kegel muscle to grip the ball. The addition of lubricant makes it even more difficult to hold the Kegel ball in place. 
QUICK TIP: The more you struggle with kegel balls, the greater your risk for cramping. Start with a product you know you’ll be able to remove when you’re done exercising.
Many women make the mistake of not cleaning their kegel balls frequently enough. Infrequent cleaning can put you at risk for UTI’s, irritations, and a PH imbalance. It’s important to clean the entire product thoroughly. If your kegel balls come with a string, it is important to keep that string as clean as possible. Although the string is not fully inside of you, it can still pose a health risk over time.
QUICK TIP: Avoid purchasing kegel balls with a cloth-like string! You are giving bacteria an easy opportunity to get inside of you – which can cause long-term problems. Look for a string that is made out of silicone. This way you can cleanse it before and after every use. Additionally, consider dedicating a specific hand towel to your kegel balls and washing it frequently.
Many women find that using lubricant helps them insert kegel balls. On the other hand, incorporating lubricant also makes your workout a lot harder. The lubricant takes away all the grip in your vaginal canal, which forces your muscles to work harder in order to keep the kegel balls steady in place.
As a beginner we recommend starting with a larger ball. You’ll find that a larger ball will stay in place with less effort. With the smaller balls, the kegel muscle has to contract more tightly in order to hold the ball in place.
Most kegel balls weigh less than half a pound. This makes them a great place to start training your kegel muscle. Kegel balls can help you learn where your kegel muscles are, and how to contract them.
Kegel balls are not the most sustainable pelvic training method. Your body has the potential to lift far more than half a pound, and you may quickly outgrow your kegel balls. In order to continually increase the difficulty of your workout, you’ll need to add more weight, which may require purchasing new balls frequently.
Before you begin to use your Kegel balls, make sure to follow these five steps:
Cleanliness. It is very important to practice good hygiene. You want to make sure that your kegel balls are properly cleaned so you avoid any infections – INCLUDING the first-time use. Sterilize from the moment the product leaves the packaging.
You want to begin by laying on your back in a place you feel most comfortable. Make sure that you proceed slowly and listen to your body for any discomfort. If you feel pain or have difficulty inserting the balls– grab your water-based lubricant and add a small amount to the kegel balls before trying again.
Once you have the kegel balls securely placed inside, take a moment to assess your body. Do you notice the weight? Do you feel comfortable and confident? Are you relaxed and at ease? Are you feeling a stimulating sensation?
Like any form of weight training, it’s important to be conscious of what your body is feeling when using kegel balls. Don’t be afraid to adapt your workout to suit your pelvic fitness level. Statistically, you are far more likely to maintain a new exercise practice when you feel comfortable with the process.
Once the balls are appropriately positioned, see how it feels to stand up, clenching your kegel muscle open and closed as you go. There are limited movements you can do with your kegel balls, so be sure to try a variety. For example, you can try to move the kegel balls up and down inside of you or you can squeeze and hold the kegel balls in place.
When removing kegel balls, always take your time. If you are using kegel balls that have a string attached, grab ahold of the string, slowly release hold of your kegel muscle, and pull out slowly.
If you don’t have a string attached, refrain from just letting go of the balls. It’s always best to have full control of what is happening. After you’ve removed the kegel balls from your vagina, remember to clean them right away. This way, you’ll prevent the growth of bacteria. Dry the kegel balls fully and place them in a dry and cool place.
QUICK TIP: Sometimes women can have a hard time removing kegel balls that have traveled up the vaginal canal. If this happens, try to spread your legs and relax your kegel muscle fully. Slowly but surely, they will start sliding down and out.
Curious about specific products? We’ve reviewed some of the most popular kegel balls on the market.
This set increases in weight but decreases in size as you move up difficulty levels. This is a useful option for women who are just starting out. The different sizes allow you to discover what works be
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