10 Kegel Balls to Strengthen Your Pelvic Floor, According to Sexual Health Experts
Kegel balls vary between 10 and 100 grams, explains Meer, who notes it may be best to start with a more lightweight option and gradually increase the weight as your pelvic floor muscles get stronger to avoid injury or discomfort—just like with regular weights.Dr. Frank notes that many options are made from low-quality material that can irritate sensitive tissues and often are difficult to properly clean.
Once they’re clean and ready for use, be sure to try out kegel balls and kegel ball exercises at home first, suggests Ahmed, as the sensation can often be a bit uncomfortable in the beginning. “It's sometimes a mental battle as much as it is a physical one, so I always suggest not to overthink it,” says Ahmed, who suggests people begin by inserting them in a comfortable position, either seated or lying down, and performing deep.
Once your body becomes familiar with the sensation of holding kegel balls and your pelvic floor muscles begin to strengthen, you can try leaving the house and walking around with them inserted, or performing kegel ball exercises or other movements, like yoga, while holding kegel balls.After you’ve cleaned your kegel balls and applied lube, Dr. Frank recommends trying this exercise:2. Slowly insert the first ball and string or plastic that connects the two balls4.
5. Tighten your pelvic floor muscles to hold your Kegel balls inside of you, and go about your day or…7. Repeat five times in a row to complete one set—you can do three sets a dayOnce you have strengthened your pelvic floor muscles with the above exercise, try this more challenging “weightlifting” exercise recommended by Meer:2. Slowly insert the first ball and string or plastic that connects the two balls4. Tighten your pelvic floor muscles to lift the ball inside of you6.
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