How To Use Kegel or Ben Wa Balls for Stronger Pelvic Muscles

If you’ve never heard of Ben Wa Balls, or you want to know more about them, this article is for you. The pelvic floor muscles play a vital role in the human body, helping to support the bladder, uterus, and rectum. These muscles can become weakened due to pregnancy, ageing, obesity, or other factors, leading to urinary incontinence, pelvic organ prolapse, or other complications. Fortunately, there are various ways to strengthen the pelvic floor muscles, including Kegel exercises, also known as pelvic floor muscle training (PFMT).

One of the most popular tools for PFMT is Kegel or Ben Wa balls, small weighted balls that are inserted into the vagina to provide resistance and stimulate the pelvic floor muscles. These balls come in different sizes, weights, and materials, and can be used by women of all ages and fitness levels. In this detailed guide, we’ll explain how to use Kegel or Ben Wa balls effectively and safely, and answer some common questions about this exercise method.

How To Use Kegel or Ben Wa Balls – A Detailed Guide

Step 1: Choose the Right Balls

The first step in using Kegel balls or Ben Wa balls is to choose the right ones for you. There are many different types of balls available, including:

• Single balls: these are usually made of silicone, plastic, or metal, and come in various sizes and weights. They are suitable for beginners and those with weaker pelvic muscles.
• Double balls: also called duotone or jiggle balls, these consist of two connected balls with a smaller ball inside. They are more advanced than single balls and require stronger pelvic muscles to hold them in place.
• Magnetic balls: these have magnetic properties and can be connected or separated according to the user’s preference. They are more expensive than other types but offer more versatility.

When choosing Kegel or Ben Wa balls, consider the following factors:

• Size: the balls should be comfortable to insert and wear, without causing pain or discomfort. You can use a lubricant to help with insertion.
• Weight: the balls should provide enough resistance to challenge your pelvic muscles, but not be too heavy to cause strain or fatigue. Start with lighter balls and gradually increase the weight as your muscles get stronger.
• Material: the balls should be made of body-safe and non-porous materials, such as medical-grade silicone, stainless steel, or ABS plastic. Avoid balls with phthalates or other harmful chemicals.

Step 2: Insert the Balls

Once you’ve chosen the right balls, it’s time to insert them into your vagina. Here’s how:

1. Wash your hands and the balls with warm water and soap, or a sex toy cleaner.
2. Find a comfortable position, such as lying down or standing with one foot on a chair. You can also use a mirror to help with insertion.
3. Relax your pelvic floor muscles and breathe deeply. You can also use a relaxation technique, such as visualisation or meditation, to reduce any anxiety or tension.
4. Gently insert the first ball into your vagina, using your fingers or a vaginal dilator if necessary. The ball should be positioned about an inch inside, with the string or loop outside for easy removal.
5. Repeat with the second ball if using a double ball set, making sure they are evenly spaced and not touching each other.
6. Contract your pelvic floor muscles around the balls, as if you were trying to hold in urine or gas. Hold the contraction for 5-10 seconds, then relax for the same amount of time. Repeat for 10-15 reps, or until you feel fatigue.
7. Walk around or do some light activity while wearing the balls, to feel the resistance and engage your muscles further.
8. When you’re ready to remove the balls, gently tug on the string or loop, and slowly ease them out of your vagina. Clean them again with warm water and soap, and store them in a dry and safe place.

Step 3: Build Up Your Ben Wa Balls Routine

Like any exercise program, using Kegel or Ben Wa balls requires consistency and progression to see results. Here are some tips for building up your routine:

• Start with a few minutes per day, and gradually increase the time as your muscles get stronger. Aim for at least 10-15 minutes of wearing the balls per session.
• Use different weights or sizes of balls to challenge your muscles in different ways. You can also try different movements, such as squeezing and releasing quickly or slowly, or holding the balls in different positions (e.g. standing, squatting, or lying down).
• Combine Kegel or Ben Wa ball exercises with other pelvic floor exercises, such as squats, bridges, or planks, to get a full workout.
• Avoid overdoing it or using the balls too often, as this can cause muscle fatigue, pain, or injury. Listen to your body and take breaks as needed.

Step 4: Maintain Good Hygiene with your Ben Wa Balls

Using Kegel or Ben Wa balls can increase the risk of bacterial infections or other health problems if proper hygiene is not maintained. Here are some guidelines to follow:

• Wash your hands and the balls before and after each use, using warm water and soap, or a sex toy cleaner. Avoid using harsh chemicals or alcohol-based solutions, as they can damage the balls or irritate your skin.
• Avoid sharing your balls with others, or using them anally after vaginal use, as this can spread bacteria or cause injury.
• Replace your balls if they become damaged, discoloured, or start to smell, as this can indicate wear and tear or bacterial growth.
• See a healthcare provider if you experience any pain, bleeding, or unusual discharge after using the balls, as these may be signs of infection or injury.

Conclusion

Kegel or Ben Wa balls are a safe, convenient, and effective tool for strengthening the pelvic floor muscles and improving pelvic health. By choosing the right balls, inserting them correctly, building up your routine, and maintaining good hygiene, you can enjoy the benefits of this exercise method, such as improved bladder control, better sexual function, and reduced risk of pelvic organ prolapse. However, it’s important to consult with a healthcare provider if you have any underlying health conditions, or experience pain, discomfort, or unusual symptoms. With consistent practice and patience, you can achieve a stronger and healthier pelvic floor, and enjoy a better quality of life.

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FAQs

Q: Can Kegel or Ben Wa balls be used during pregnancy or postpartum?
A: Yes, but only with the guidance of a healthcare provider. Pregnant or postpartum women may have weakened pelvic floor muscles and may benefit from Kegel or Ben Wa ball exercises, but they should avoid using heavy or large balls and avoid overdoing it.

Q: Can Kegel or Ben Wa balls be used by men?
A: Yes, but they are less commonly used by men for pelvic floor muscle training. Men can use specially designed Kegel or Ben Wa balls that are inserted anally, or use other exercises such as reverse Kegels or pelvic floor stretches.

Q: Can Kegel or Ben Wa balls improve sexual function?
A: Yes, by strengthening the pelvic floor muscles, Kegel or Ben Wa ball exercises can improve sexual sensation, arousal, and orgasm intensity. They can also help with vaginal tightness or looseness, and reduce the risk of incontinence or prolapse.