Kegel ball exercises to strengthen pelvic floor muscles – for who, when, and why?

What are Kegel balls?

Kegel balls have been used for a long time to strengthen the pelvic floor muscles. Your pelvic floor muscles can be weakened by age, childbirth, trauma, stress, smoking, or by many other factors. Using weighted Kegel balls routinely can help you strengthen them, helping you with bladder control, sexual pleasure, or other problems. Plus they can be used on their own for increased sexual pleasure, whether for solo or partner play. 

Who should use them?

Honestly, there aren’t many limitations. If you know you will benefit from Kegel balls, go for it! If you have any pains or are recovering from childbirth or surgery, it’s recommended to talk to your doctor about them beforehand. But remember, not everyone needs to use Kegel balls. Exercising with them when not needed might lead to problems later on, so if you’re not sure whether you need them, talk to a doctor. 

Which Kegel balls should I get?

There are quite a lot of options out there on the market. The first choice you have to make is whether to get single or double. Double ones give you a more intensive workout, while singles are lighter and easier for beginners. 

Next, think about the weight you’re aiming for. It’s recommended to start with lighter balls first. For beginners, we offer the Tickler Single Trainer, which has a weight of 32 grams. Other options include the Je Joue Ami Kegel Balls, which comes in a set of three, or the Gvibe Geisha Balls, which comes with four balls you can change out based on your needs. 

Thirdly, make the choice between regular and app-controlled. For best results, we recommend the app-controlled. Using a phone app, you can keep track of your progress, get personalized exercises and see your improvements. One of the best options out there is the Gvibe Gballs 2 App. You will get a GJuice Toy Cleaner and GJuice Water-based Lubricant as a gift with every Gballs 2 purchase! 

Using Kegel balls – Exercise

Before use, wash your hands and clean your Kegel balls. Then, apply a generous amount of water-based lube for easy use. 

Lie down on your back and get into a comfortable position (we recommend the spread eagle). Insert the balls slowly, and stop if you feel any pain. If your Kegel balls are connected, make sure you push everything inside one at a time. If your Kegel balls have a loop or a “handle”, make sure it stays on the outside. Push the balls as far as you’re comfortable with. Once the balls are in securely, exercise as needed. If you have the Gballs 2, follow the exercises set by the app. If not, you can visit a doctor for a personalized workout schedule or find a set on the internet. 

One of the most popular exercises to follow is a simple squeeze workout:

1. Tighten your pelvic floor muscles to lift and squeeze the balls
2. Hold the contraction for 5 seconds, then relax for another 5 seconds
3. Repeat this step 5 times in a row to complete one set

You can follow this set up to three times a day to avoid damage and over-exercising. 

If you want a lighter workout, you can also wear them when doing things around the house (It’s not recommended to leave the house with them, since it may be difficult to remove them if needed). Never wear them for more than 15 minutes at a time. 

To take them out, simply lay on your back, add more lube, and slowly pull them out. If they appear to be stuck, calm down and try to relax your muscles. Hopefully, they should start coming out on their own. 

Using Kegel balls – Intercourse

Kegel balls aren’t only meant for exercising. You can simply insert them into your vagina for anal intercourse. This will heighten the pleasure for both you and your partner. Just make sure not to keep them in for too long and follow instructions given before about hygiene and safety. 

Kegel ball care

Make sure to wash your Kegel balls with warm water before inserting them. Avoid soap and other products, as they might irritate and throw off your vaginal pH level. After use, wipe them down using a toy cleaner. It’s important to keep your Kegel balls clean, always.

Keep it up

You should notice results about 8-12 weeks in, meaning don’t get discouraged too fast. It’s important to take breaks and stop if you feel any pain or irritation. To find our whole selection of Kegel balls, head over to our store.