Kegel balls are sexual health devices that strengthen the pelvic floor muscles and boost sexual pleasure by improving vaginal tone. Although pelvic floor exercises can be performed without these Kegel exercise tools, the benefits of Kegel balls can assist with pelvic floor exercises and provide better results in a shorter time frame.
Maintaining pelvic floor health is vital for bladder control, bowel movements, and sexual function. It’s essential for pregnancy, childbirth, and postpartum recovery. A weak pelvic floor means reduced sexual sensation, urinary incontinence, and even pelvic organ prolapse.
In this guide, we’ll explore what Kegel balls are (and their benefits), how they work, how to choose and use them, and common concerns about using them.
Kegel balls, sometimes referred to as Ben Wa balls or jiggle balls, are small, weighted devices that are inserted in the vagina. They are used during pelvic floor exercises, engaging pelvic floor muscles and acting as “weight training” for the vagina.
They can come in single, double, or multiple balls. While they can come as loose balls, they often come in pairs and are equipped with a stem, handle, or loop for easy retrieval. For loose Ben Wa balls, Single balls are great for beginners and easier to keep in place, requiring less muscle engagement.
Weighted Kegel balls are designed to strengthen your pelvic floor by adding resistance, like a little dumbbell. For people looking to progress in strength, progressive weighted sets are a smart choice. Some have inner rolling balls, and while they are beginner-friendly, non-weighted Kegel balls are usually bigger and lighter, helping people gain awareness of their pelvic floor for the first time and mastering the “gripping” sensation.
Silicone-coated Ben-Wa balls are among the most popular options for all experience levels. Some of them vibrate, which enhances pleasure and potentially strengthens the pelvic floor further by adding a new kind of sensory experience. It’s also a more motivating reason to work out these muscles.
Smart Kegel balls offer remote-controlled or app-controlled settings, making them more ergonomic and great for people with mobility issues. Some even offer biofeedback or guided workouts.
Cordless Kegel balls are often made of glass or metal and can be worn while going about your day. While glass offers a sensual experience with temperature play, metal Kegel balls are made of stainless steel and don’t vibrate. They’re best for experienced users and offer the biggest muscular challenge.
So what do Kegel balls do, exactly? In short, Kegel exercises work out the pelvic floor by contracting and relaxing the muscles in the pelvic ball. They’re performed by squeezing upward and inward as if you’re trying to stop your urinary stream. These devices help you do this.
Other benefits of Kegel balls include:
Kegel balls help by adding extra resistance, making muscles work harder and hence improving endurance and tone. Just by inserting the balls, your body works to keep them in place. This triggers the pelvic muscles to contract more intensely than they would during Kegel exercises without balls.
Like any resistance training for the body, working these muscles progressively over time can make you stronger and more toned, but consistency is vital. To see results, people will want to perform them between 5-10 minutes a day, several times a week. These tiny movements can result in gaining strength, tone, and body confidence.
Using Kegel balls can help you prevent bladder leaks if you’ve recently had a baby. They’re a powerful postpartum recovery tool to improve the pelvic floor’s muscle tone. For everyone else, strengthening the pelvic floor supports general bladder control and support of organs such as the uterus, anus, bladder, and vagina. By strengthening these muscles, you can prevent incontinence and leaks when you run, jump, sneeze, laugh, or cough.
Kegel exercises can increase circulation, which means more blood flow and more sensitivity during intimate moments. They can also make sex better by tightening and strengthening vaginal muscles, improving pleasure and sensitivity, and potentially making orgasms stronger or longer-lasting. They can even up the chances of having multiple orgasms for people with vulvas.
For aging bodies and people experiencing menopause, Kegel balls can boost tissue health and elasticity, while the added blood flow can improve natural lubrication and sensitivity during sexual activity. They offer an added sense of control during this time and help you mindfully reconnect to your body.
You might be asking, “Do Kegel balls work to tighten the vagina?” Realistically, there’s nothing that can make your vagina tighter. It’s also a myth that the vagina can get “loose” from having sex frequently or childbirth. Instead, changes like aging, childbirth, and hormone shifts can impact your pelvic floor strength. While the size of the vaginal canal doesn’t structurally change, the benefits of Kegel balls can make the surrounding muscles stronger, which can create the sensation of tightness and add a stronger grip during penetration.
To strengthen vaginal muscle health and get a “tighter” feel, perform Kegel exercises frequently with the help of Kegel balls and practice breath work regularly since pelvic floor function is linked to breath. It can take up to a month to notice subtle differences and a few months for more noticeable differences. Results won’t be instant, but they will be worth it with dedicated time and consistency.
So, will Kegel balls help with tightening? Technically, this isn’t possible, but muscle strength is what creates the feeling of tightness. Focus on empowerment, and don’t worry about meeting unrealistic standards.
To use Kegel weight balls, the first step is to find your pelvic muscles and learn how to activate them. You can do this by placing a finger inside the vagina and squeezing until they feel pressure.
With time, you might be able to walk around the house and hold them in. Start by repeating squeezes five times in a row and work your way up to ten times with practice. You can perform up to three sets in a day.
Using Kegel balls without a handle or loop is not recommended for beginners. If removal methods don’t work, jump, walk, or cough to encourage muscle contraction and release. Consult a medical professional if you can’t remove them.
Always use lube and listen to your body. The benefits of Kegel balls can be outweighed by signs of overuse, which can include pelvic discomfort, pain or soreness, or feeling like something is “heavy” internally. Overuse symptoms can also show up in muscle spasms, twitching, or a “fluttering” sensation when you’re not performing Kegels. If you feel any of these symptoms, take them out immediately. You can always switch to shorter sessions or take a break for a few days and return to using them when your body feels ready.
Consider starting with larger, lighter, and unweighted Kegel balls if you’re a beginner. A silicone version with some form of retrieval handle is best. Smaller and heavier balls require more muscle control, which is better for more advanced users. Work your way up slowly in weight to avoid injury. For retrieval, corded balls are easier to remove and more ergonomic than non-corded balls.
In terms of material, Silicone and body-safe ABS are popular as they’re lightweight and easy to clean. Silicone is also soft to the touch, making insertion more comfortable. Metal balls, which are often smaller, are better for advanced users. Glass is a great option for temperature play and is also easy to clean. We don’t suggest natural stone yoni eggs since they can be porous and difficult to retrieve. Ben Wa balls and pelvic devices that vibrate can add stimulation and sexual pleasure into the mix, while app-control or smart balls offer a guided, goal-oriented experience.
LELO SMART Bead
LELO Beads
HULA Beads
LELO Beads Noir
All LELO balls are corded, making them ideal for newbies and pros alike. KegelSmart 2 is an egg-shaped pelvic device that is beginner-friendly and offers vibration-guided Kegel routines using a touch sensor to register your strength. This is a great option to allow you to improve strength safely over time. For more traditional Kegel training, LELO Beads comes in three different weight combinations. They can be inserted loose or using the case, which comes with a retrieval cord. For a remote-controlled version that focuses just as much on pleasure as strength, opt for the HULA Beads vibrating Ben Wa balls.
To clean and maintain Kegel toys, wash them before and after each use with warm water and a gentle soap or toy cleaner (no harsh cleaners or alcohol). Dry them fully before storing them in a clean pouch.
Kegel balls are generally safe when they’re used correctly, but you should avoid them if you’re pregnant or have very recently given birth and haven’t gotten the go-ahead for internal exercises from a doctor. Additionally, stay away from them for now if you have a pelvic infection or pelvic pain or are experiencing a yeast infection.
If you have a weak pelvic floor and are experiencing leaking or low muscle tone, Kegel balls can help you strengthen these muscles. However, if you have a hypertonic pelvic floor, i.e., excessive pelvic tightness, Kegel trainers can make symptoms worse. If you’re unsure which one you have, consult a pelvic health physiotherapist for further insight.
Results can appear in as little as a month with consistent use, but it often takes a few months of regular use to notice any changes.
Smart Kegel trainers with biofeedback are one of the best ways to track progress, but there are also manual methods. You can keep a wellness journal to keep track of the number of sets, the duration of wearing them, and any changes that occur over time. You can also track factors like bladder control and orgasm intensity.
Ultimately, there are so many benefits of Kegel balls that can help strengthen your pelvic floor, which is a powerhouse of support in your body, especially as you age. Adding these devices to your wellness routine is a simple yet effective way to improve postpartum health, bladder control, and orgasm quality. They’re also an empowering tool that can increase your confidence, no matter what stage in your life you’re at.
Pelvic floor exercises with Kegel balls, available in a variety of weights, materials, and sizes with additional features, can help your body feel its best. Whether you’re a beginner or looking for a new challenge, there’s an option out there that’s perfect for you.
Curious about what Kegel trainer is best for you? Explore our top sellers with stellar reviews, or consult a pelvic floor therapy professional to learn more.
Discover pleasure with:
SONA 2
ENIGMA
F1S V2
HUGO 2
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