How to Use Kegel Balls – A Guide To Pelvic Health

Kegel balls, also known as Ben Wa balls or Geisha balls, are small, weighted devices that can be inserted into the vagina to strengthen pelvic floor muscles. They have been used for centuries and are gaining popularity due to their health benefits and potential to enhance sexual pleasure. In this article, we’ll guide you through the steps on how to use kegel balls effectively.

Understanding the Basics

Before we delve into the specifics, it’s crucial to grasp the fundamental concepts. Kegel balls, also known as Ben Wa balls or Geisha balls, are small, weighted devices that are designed to help strengthen your pelvic floor muscles. These muscles form a sort of hammock at the base of your pelvis, supporting vital organs such as your uterus, bladder, small intestine, and rectum.

The importance of these muscles cannot be overstated. A strong pelvic floor not only supports these organs but also plays a significant role in maintaining their function. For instance, a strong pelvic floor can help maintain bladder control, reducing instances of urinary incontinence, which is involuntary urine leakage. This is particularly beneficial for women as they age or after childbirth, both of which can lead to a weakening of these muscles.

Similarly, these muscles play a crucial role in bowel control, preventing fecal incontinence, which is the inability to control bowel movements. Strengthening these muscles can help manage and prevent this condition, improving the overall quality of life.

Moreover, the pelvic floor muscles are intimately involved in sexual function. For women, strong pelvic floor muscles can enhance sexual experiences, increasing sensation during intercourse and potentially leading to more intense orgasms. For men, these muscles contribute to erectile function and ejaculation.

In addition to these health benefits, Kegel balls can also be used as a form of sexual stimulation, adding another layer of potential enjoyment to their use. By understanding these basics, you can better appreciate the importance of Kegel balls and how they can contribute to your overall health and well-being.

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Step-by-Step Guide on How to Use Kegel Balls

Step 1: Locate Your Pelvic Floor Muscles

The first step in using Kegel balls is to locate your pelvic floor muscles. These are the muscles you use to stop urination mid-stream or to hold in gas. Once you’ve identified these muscles, you can begin to strengthen them using Kegel balls.

Step 2: Prepare and Insert the Kegel Balls

Before inserting the Kegel balls, make sure they are clean. Wash them with warm water and mild, antibacterial soap. Dry them with a clean towel. You can also apply a water-based lubricant to the Kegel balls to make insertion easier.

To insert the Kegel balls, find a comfortable position. You can either lie down, squat, or stand with one leg up. Insert one ball at a time, making sure not to push them too far back. The balls should sit above the pelvic floor muscles, not near the cervix.

Step 3: Perform Kegel Exercises

Once the Kegel balls are inserted, you can start performing Kegel exercises. Contract your pelvic floor muscles for five seconds, then relax for five seconds. Repeat this pattern for a few minutes at a time. You can gradually increase the duration and intensity of your exercises over time.

Step 4: Remove the Kegel Balls

After you’ve finished your exercises, it’s time to remove the Kegel balls. To do this, pull gently on the string or handle attached to the balls. You can use your muscles to push the balls out if there’s no string or handle. Make sure to clean the balls after each use.

Additional Tips and Precautions

While Kegel balls can be a beneficial tool for strengthening your pelvic floor muscles, it’s crucial to use them safely and responsibly. One of the key safety measures is to limit the duration of each use. It’s generally recommended not to use them for more than four hours at a time. Overuse can potentially lead to muscle fatigue or discomfort, so it’s important to give your body a break.

If you’re pregnant, planning to become pregnant, or have recently given birth, it’s especially important to consult with your healthcare provider before using Kegel balls. Pregnancy and childbirth can significantly affect the condition of your pelvic floor muscles, and your healthcare provider can provide personalized advice based on your specific circumstances.

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In addition to these precautions, it’s also important to keep the Kegel balls clean to prevent any potential infections. Always clean them thoroughly before and after each use, and store them in a clean, dry place.

Remember, as with any form of exercise, consistency is key when it comes to using Kegel balls. Regular and consistent use can lead to stronger pelvic floor muscles over time. However, listening to your body and not pushing yourself too hard is also important. Start with shorter sessions and lighter weights, and gradually increase as your strength improves.

Furthermore, while the primary purpose of Kegel balls is to strengthen pelvic floor muscles, they can also be used to enhance sexual experiences. Some people find that using Kegel balls during foreplay or sex can increase arousal and lead to more intense orgasms. However, this is a personal preference, and not everyone will find this enjoyable.

Resources and Apps for Pelvic Floor Health

In today’s digital age, numerous resources and apps are designed to help you strengthen your pelvic floor muscles and effectively use Kegel balls. Here are a few that you might find helpful:

  1. Pelvic Floor First: This is an excellent online resource offering a wealth of information about pelvic floor health, including exercises, tips for using Kegel balls, and advice for various life stages and conditions.
  2. Kegel Trainer – Exercises: This app provides easy-to-follow Kegel exercises and reminders to help you strengthen your pelvic floor muscles. It’s available for both iOS and Android devices.
  3. Elvie Trainer: This high-tech Kegel exerciser connects to an app on your phone. It provides real-time feedback and personalized workouts to help you strengthen your pelvic floor muscles.
  4. Squeezy NHS Pelvic Floor App: Developed by the NHS, this app offers guided exercises and reminders to help you maintain your pelvic floor health.
  5. My Pelvic Floor Fitness (My PFF): This app provides a personalized exercise program for strengthening the pelvic floor. It also includes educational resources and a diary to track your progress.

Remember, while these resources can be incredibly helpful, they should not replace professional medical advice. Always consult a healthcare provider if you have concerns about your pelvic floor health.


Using Kegel balls can be an effective way to strengthen your pelvic floor muscles. Whether you’re using them for health reasons or to enhance sexual pleasure, these tools can be a valuable addition to your routine. Remember to start slow, be consistent, and, most importantly, have fun!

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Alex Koliada, PhD

Alex Koliada, PhD

Alex Koliada, PhD, is a well-known doctor. He is famous for his studies of ageing, genetics and other medical conditions. He works at the Institute of Food Biotechnology and Genomics NAS of Ukraine. His scientific researches are printed by the most reputable international magazines. Some of his works are: Differences in the gut Firmicutes to Bacteroidetes ratio across age groups in healthy Ukrainian population []; Mating status affects Drosophila lifespan, metabolism and antioxidant system [Science Direct]; Anise Hyssop Agastache foeniculum Increases Lifespan, Stress Resistance, and Metabolism by Affecting Free Radical Processes in Drosophila [Frontiersin].
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