How Kegel Balls Can Improve Pelvic Floor Health

Kegel Balls for Pelvic Floor Health

The pelvic floor muscles are a group of muscles located at the bottom of the pelvis, and they play a crucial role in bladder, bowel, and sexual function. Weakness or damage to these muscles can lead to problems such as urinary incontinence, fecal incontinence, and pelvic organ prolapse. Kegel balls are a popular tool for improving pelvic floor health and can be used by people of all ages and genders. In this article, we will explore how Kegel balls can improve pelvic floor health and how to use them effectively.

Understanding Kegel Balls

Kegel balls, also known as Ben Wa balls or vaginal balls, are small, weighted balls that can be inserted into the vagina or anus to help strengthen the pelvic floor muscles. The balls come in various sizes and weights, and they can be made of different materials such as silicone or metal.

The way Kegel balls work is by providing resistance to the pelvic floor muscles, which in turn strengthens them. When you contract your pelvic floor muscles to hold the balls in place, you're effectively exercising these muscles, leading to improved muscle tone and function.

Benefits of Using Kegel Balls for Pelvic Floor Health

  1. Improved Bladder Control

One of the most significant benefits of using Kegel balls is improved bladder control. By strengthening the pelvic floor muscles, you can reduce your risk of urinary incontinence and enjoy better bladder control.

  1. Enhanced Sexual Function

Strong pelvic floor muscles are essential for sexual function, as they play a vital role in arousal and orgasm. By using Kegel balls, you can improve your pelvic floor strength, leading to increased sexual satisfaction for both you and your partner.

  1. Reduced Risk of Pelvic Organ Prolapse

Pelvic organ prolapse is a condition in which the pelvic organs, such as the bladder or uterus, descend into the vaginal canal. This condition can be caused by weak pelvic floor muscles. By using Kegel balls to strengthen the pelvic floor muscles, you can reduce your risk of pelvic organ prolapse.

How to Use Kegel Balls for Pelvic Floor Health

  1. Choose the Right Size and Weight

When selecting Kegel balls, it's essential to choose the right size and weight for your body. If you're a beginner, start with lighter balls and work your way up to heavier ones as your muscles become stronger.

  1. Insert the Balls

Before inserting the balls, make sure to wash your hands and the balls thoroughly. Apply a water-based lubricant to the balls and gently insert them into your vagina or anus, using your pelvic floor muscles to hold them in place.

  1. Practice Regularly

To see results, it's important to practice regularly with your Kegel balls. Start with short sessions of around 5-10 minutes, three times per week, and gradually increase the time and frequency as your muscles become stronger.


Kegel balls are a simple and effective way to improve pelvic floor health and reduce the risk of conditions such as urinary incontinence, pelvic organ prolapse, and reduced sexual function. By using Kegel balls regularly, you can strengthen your pelvic floor muscles and enjoy better overall health and wellbeing. If you're considering using Kegel balls, speak with your healthcare provider to determine the best course of action and ensure that you're using them

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