What it is
Kegel balls are usually one or two smooth weighted balls in a silicone casing, joined by a cord or loop for easy removal. Holding them in place engages the pelvic floor, which can help with muscle awareness and strength over time. Some people also enjoy the gentle internal sensation as the weights shift with movement.
Kegel exercise balls, sometimes called Ben Wa balls, are small weighted balls inserted into the vagina to give the pelvic floor muscles something to grip. Many people use them alongside pelvic floor exercises to build awareness and strength. They can also create a subtle, pleasurable sensation when worn.
What it involves
- The balls are inserted vaginally and held in place by the pelvic floor muscles.
- Users often combine wear with deliberate squeeze and release exercises.
- The shifting weight can create a gentle sensation during movement.
- Some sets come with several weights so users can progress over time.
How to start
Choose a body-safe silicone set with a sturdy removal cord or loop.
Start with the lightest weight and a short session of around 10 to 15 minutes.
Insert the balls with a little water-based lubricant while lying down, then try standing once they feel secure.
Practice simple squeeze and release exercises while wearing them, without holding your breath.
Remove them gently by relaxing and pulling slowly on the cord.
Going further
- Move to a heavier weight only once you can comfortably hold the lighter one while standing and walking.
- Lengthen sessions gradually rather than wearing them all day from the start.
- Add more varied exercises, such as quick squeezes and longer holds, as your control improves.
- Consider working with a pelvic floor physical therapist for personalized guidance.
Safety
- Remove the balls if you feel pain, cramping or heaviness, and rest before trying again.
- Wash the balls before and after each use and keep the cord clean and intact.
- Do not use them for anal play, since they lack a flared base and can be hard to retrieve.
- Take regular days off, since pelvic floor muscles need rest like any other muscle.
- Pay attention to how your body feels and stop if symptoms worsen rather than improve.
Consent
- Kegel balls are often a personal health tool, and the user decides whether to share that they use them.
- If a partner is involved, such as with remote or playful use, discuss what each person is comfortable with.
- Wearing them discreetly in public should never involve or draw in people who have not agreed to take part.
- Respect a partner's privacy around their pelvic health and their choices about using the device.
Warnings
- Talk to a healthcare provider before use if you are pregnant, recently gave birth, had pelvic surgery or have a prolapse.
- People with pelvic pain or a tight, overactive pelvic floor may find that strengthening work makes symptoms worse.
- Avoid use during a vaginal or urinary infection until it has fully cleared.
- If the balls cannot be retrieved, try to relax and avoid panic, and seek medical help if they still cannot be removed.
Good to know
- Research on Kegel balls is mixed, and they work best alongside regular pelvic floor exercises rather than as a replacement.
- Silicone sets can be washed with warm soapy water and, if the manufacturer allows, boiled to sterilize.
- Check the cord and casing for tears before each use, and replace the set if anything is damaged.
- Store them in a clean pouch or case, separate from other toys.
- Kegel exercises benefit people of all genders, though these weighted balls are designed specifically for vaginal use.