How to Use Kegel Balls (Ben Wa Balls): A Step-by-Step Guide to Strengthen and Empower
How to Use Kegel Balls (Ben Wa Balls): A Step-by-Step Guide to Strengthen and Empower
Blog Article
Kegel balls, also known as Ben Wa balls, are small, weighted devices designed to help strengthen the pelvic floor muscles. While they’re often marketed as pleasure tools, their most valuable role is in promoting better pelvic health, boosting intimacy, and enhancing personal confidence. Whether you’re using them for recovery, fitness, or sexual wellness, knowing how to use them properly is key to achieving the best results.
If you're new to Kegel balls or just looking for a clear guide, this article walks you through everything you need to know—from choosing the right product to safely incorporating them into your daily routine.
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Step 1: Choose the Right Kegel Balls for You
Before using Kegel balls, it’s important to find the right type for your body and experience level. Beginners should start with larger, lighter balls because they are easier for the muscles to hold in place. As your pelvic strength improves, you can gradually move to smaller and heavier options.
Look for balls made from body-safe materials like medical-grade silicone or stainless steel. Some sets come with different weights so you can progress over time.
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Step 2: Clean Before and After Use
Always clean your Kegel balls thoroughly before and after each use. Use warm water and a mild, unscented soap or a specialized toy cleaner. Proper hygiene reduces the risk of infections and keeps your product in good condition.
Be sure to dry them completely with a clean towel or let them air dry before storing.
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Step 3: Apply Lubricant
To make insertion smooth and comfortable, apply a small amount of water-based lubricant to the Kegel balls and your vaginal opening. Avoid silicone-based lubricants if your balls are made of silicone, as it can degrade the material.
A bit of lube goes a long way and helps ease any discomfort, especially if you're new to using internal devices.
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Step 4: Insert the Kegel Balls
Find a comfortable position—lying on your back or standing with one leg raised are common choices for beginners. Gently insert the Kegel balls one at a time, much like inserting a tampon. If your balls are connected with a string or silicone loop, make sure it stays outside the body for easy removal.
The vaginal muscles will naturally contract around the balls to hold them in place.
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Step 5: Engage Your Pelvic Floor
Once inserted, gently contract and relax your pelvic floor muscles, as if you’re trying to stop the flow of urine. These small movements help activate and strengthen the muscles. If you’re unsure whether you’re doing it correctly, start with short sessions—just holding them in place is effective too.
Some users choose to keep the balls in while doing light activities like walking, cleaning, or working. These movements challenge the muscles further, giving them an additional workout.
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Step 6: Start Slow and Build a Routine
If you're just starting out, use the balls for 10–15 minutes a day. Over time, as your muscles grow stronger and your comfort level increases, you can extend usage up to 30 minutes per session.
Consistency is key—just like any form of exercise, results come with regular practice. Try to use them a few times a week to maintain and improve your pelvic health.
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Step 7: Remove and Clean
When you're ready to remove the Kegel balls, gently pull on the retrieval cord or loop while relaxing your muscles. Never force them out. After removal, wash them again with warm water and mild soap, then store them in a clean, dry place.
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