How to Use Kegel Balls

In this guide: What are Kegel balls? | Why use them? | How to use them | How long to wear them | How to choose a good set | Top Kegel ball sets

You might be trying to squeeze your pelvic floor right now, and thinking: Am I doing this right? The truth is, loads of us don’t know how engage our muscles properly when trying to do Kegel exercises.

Small and simple to use, Kegel balls make pelvic toning easier. With these weighted beauties in place, your pelvic floor engages naturally, helping develop awareness of your muscles. But should you really be using Kegel balls for toning your pelvic floor? Only if you can do it safely.

In this article, you’ll find out how to use Kegel balls and choose the right set for you. You’ll also learn exactly what Kegel balls are and why they’re used – because they’re a little different to other pleasure balls!

Only got time for a quickie?

Pelvic health is no skim-reading matter, but if you’ve only got time for the basics, here they are:

• Kegel balls are small, weighted balls designed to help you engage and strengthen your pelvic floor.

• Toning the pelvic floor muscles can help some people improve bladder control and may even enhance sexual pleasure.

• Go for a lighter, slightly larger set the first time you try Kegel balls. They’re the easiest ones to hold and control while you build up your strength.

• To insert your Kegel balls, add water-based lube. Relax your lower body and insert the balls into your vagina, leaving the removal cord outside your body.

• Squeeze your pelvic floor muscles for two seconds, then release for five. Repeat this up to ten times before removing your Kegel balls.

• Not everyone needs pelvic floor toning – speak to a specialist before you build a Kegel exercise routine.

Kegel balls (or Ben Wa balls) are small, weighted balls designed to be inserted into the vagina to help strengthen your pelvic floor muscles. They come in a range of materials, sizes, and weights to suit your experience level, as you’ll see below.

You can do Kegel exercises with or without Kegel balls, but using them can make it easier to build the mind-body connection you need to engage your pelvic floor properly. Bear in mind that Kegel balls are a little different to jiggle balls and love eggs, which are mainly used for pleasure.

“The main point of a Kegel ball is to work your pelvic floor muscles,” says our resident sex and relationships expert, Annabelle Knight. Some people find it difficult to engage those muscles on their own, and end up clenching their abs or glutes instead.

With Kegel balls, your pelvic floor engages naturally, gently resisting gravity to keep them in place. The feeling of the balls inside you might make it easier to practice Kegel exercises, since you can feel the resistance of the weighted ball. Plus, you can gradually increase the weight of the balls as you get stronger – it's a mini workout!

You might also find Ben Wa balls are a turn on to wear. As you move, you might feel subtle internal stimulation that gets you fired up for intimacy.

What are the benefits of Kegel exercises?

Consistent pelvic floor training can improve sexual function, particularly in postpartum women.* It can also be an effective treatment for urinary incontinence, with many women reporting significant improvements to their daily life. Practical and sexy? Sign us up!

For some, Kegel exercises can:

• Strengthen pelvic floor muscles

• Support bladder control

• Improve blood flow

• Potentially reduce symptoms of prolapse

• Support recovery and tissue repair

• Enhance sensations during sex, leading to stronger orgasms

* While Kegel exercises may have benefits postpartum, Kegel balls themselves aren’t designed for use while recovering from birth. Please speak to a healthcare professional before using Kegel balls postpartum.

Should everyone do Kegels?

Kegel exercises aren’t for everyone. Some people have an overactive (too tight) pelvic floor and actually need to focus on relaxing, not strengthening. So, if you’re using Kegel balls for pelvic health, it’s always worth checking in with a specialist first to figure out the best approach for you. And if you’re interested in Kegels for better orgasms, check out some of our other better sex advice.

Kegel balls are easy to use, but it might take you a couple of tries to get comfortable. Here’s how to use yours safely as part of your Kegel exercise routine.

Wash your hands and toys

Before inserting anything into your body, wash your hands thoroughly – no sense training your pelvic floor if you get an infection in the process!

Even if your Kegel balls are brand new, give them a wash with warm, soapy water before you start. If they’re not waterproof for any reason, give them a wipe with sex toy cleaner and a clean cloth instead.

Insert your Kegel balls

Add a small amount of water-based lubricant to help your Kegel balls glide in comfortably. A little goes a long way here; too much lube can make it harder to keep the balls in place once they’re inside.

When you’re ready, gently insert the balls one at a time, taking it slow and listening to your body. Your set should have a removal cord or loop. Make sure it stays outside your body, so the balls are easy to take out later.

If it’s your first time and you’ve bought a selection of Kegel balls, always start with the lightest weight. As you build your strength, you can gradually progress – but there’s no rush. Only move up when your current weight feels easy for a couple of days in a row.

Do a Kegel routine

Once your balls are comfortably inside you, lie on your back and try a simple Kegel exercise routine:

1. Engage your pelvic floor muscles (it should feel like you’re squeezing or lifting the toy inside you)

2. Hold for two seconds

3. Relax for five seconds

4. See if you can repeat this process up to 10 times

If you can only manage a couple of repetitions (reps), that’s OK! You can gradually build up your strength over time. Once you’re comfortably completing around 10 reps on a regular basis, see if you can increase your hold time to up to five seconds.

Try Kegels while walking

If you’ve moved onto the heaviest Kegel ball in your set and you’re not sure what to do next, try teaming Kegel-ball time with light, everyday movement. While walking around the house or doing chores, your muscles will naturally engage to keep the balls in place so you’re not relying on conscious squeezing.

Carefully remove your Kegel balls

Remove your Kegel balls by gently easing them out using the cord. You might find it easier to squat while you do this. If the balls don’t come out easily, try breathing into your belly to relax your pelvic floor. Focus on relaxing your lower body gently pulling the cord – you can also add more lube to the vaginal opening.

Wash them immediately after

Give ‘em a rinse under warm water and use mild soap to remove any residue. This is a very important step for avoiding harmful bacteria or pH imbalances in your sensitive vagina. Dry thoroughly before storing to keep your balls clean and ready for next time.

Train regularly

Just like any good workout routine, consistency is where the magic happens. Over time, as your strength builds, you’ll find everything becomes easier – from insertion to holding them comfortably in place. It can take around four weeks or so to see improvements, depending on your starting strength and how regularly you practice. And when it feels easier, it also tends to feel more pleasurable…

When you’re new to Kegel Balls, keep them in for as long as it takes to do four to six contractions. In time, you’ll build up the number of contractions you can do, but it’s best not exceed 15 minutes total wear time.

If you’re wearing balls for pleasure, rather than doing Kegel exercises, you can keep them in longer. Try not to exceed 45 minutes at a time, as the weights may strain your pelvic floor muscles even when you seem relaxed. Check out our guide on how to use a love egg for more tips on wearable toys.

The size, weight and material all affect how your pelvic floor muscles engage – so choosing the right one can make the difference between having a frustrating experience and getting the results you’re after.

You’re a Kegel ball beginner

• Get a set of balls with different weights and sizes, e.g. Lovehoney Health Kegel Set, to help build up your strength.

• Start with a large, light Kegel ball so your muscles won’t have to strain so hard to keep it in place.

• Go for light, flexible materials like silicone. It’s beginner-friendly and gentle, perfect for getting started and learning how to engage the right muscles.

You’ve got some experience

• Try different materials like metal or glass, e.g. Fifty Shades of Grey Inner Goddess Silver Pleasure Balls. The smooth, firm, cool surface offers a totally different sensory experience to silicone.

• Use smaller, heavier balls. These are harder to hold because they need more pelvic-floor strength; a good option for you once you’ve had some practice.

• Add vibration if you’re looking for pleasure. Try the Lovehoney Vibrating Kegel Ball Set or a vibrating love egg to give your G-spot some loving.

Here, you’ll find the top-rated Kegel or Ben Wa balls – according to our customers and toy testers. We’ve chosen three toys for different scenarios, to help you find a match.

Are Kegel balls a turn on?

Lots of people find that Kegel balls create a subtle, tingling internal sensation. As you move, walk or bend, that feeling naturally intensifies – like a gentle, teasing reminder of the muscles you’re exercising.

Don’t expect instant, overwhelming pleasure; it’s more of a slow-build arousal that can be savoured during solo time or in the build-up to partner play. So if you’re looking for the best sex toys for women, Kegel balls probably aren’t what you're after; they’re more of a steamy but low-key accessory to add to your stash.

Never use Kegel balls anally, though! Unlike toys designed for anal play, Kegel balls can get stuck up there, which (we don’t need to tell you!) can be painful and stressful.

When used with a partner, Ben Wa balls can heighten sensitivity and sexual anticipation, building an extra little thrill to your foreplay. Just remember: most of them need to be removed before penetration, and aren’t designed to stay in during sex.

Frequently asked questions about Kegel balls