How To Use Kegel Balls:

A Guide For Beginners

Written by: Angela Watson | Updated: April 2nd, 2023

The vagina and the surrounding area can contract and relax like many other parts of the body, and just like in all of these other parts of the body these contractions are governed by muscles. In this case, we're talking about the vaginal and pelvic floor muscles.

These muscles can be strengthened by working them, but you'll be hard pressed to find a machine for this part of your body in any gym. Women who feel like they have a lack of sensitivity or a feeling of looseness often wonder how they can improve their vaginal health to make for stronger and more intense orgasms.

One way to engage the muscles in the pelvic floor and vagina is to employ what are referred to as kegel balls. They also go by the name Ben Wa balls, a nod to their oriental origins. Using these balls help a myriad of sexual and bodily dysfunctions beside their obvious strength in making intimate contact more enjoyable. Ben Wa balls can help ease menopause symptoms, help you deliver a baby naturally with less discomfort/risks of complications, help tighten up your bladder to reduce any leakage, as well as help support all of your internal organs found above this part of the body.

What Are Kegel Balls?

You might be wondering, how do kegel balls work?

Kegel balls are weighted balls meant to be inserted inside the vagina as a form of weight training for the pelvic floor muscles. They're referred to as kegel balls in the West because kegel exercises are exercises that concern the vaginal and pelvic floor muscles, pretty straight forward right?

Well, it's not all that simple. Kegel balls come in a diverse array of weights and sizes and you'll have to find the right one for you if you want to actually see any progress. It's just like any other exercise like the bench press or squatting, improper form as well as too little or too much weight will seriously impair your ability to get results fast. 

For this reason, I suggest purchasing a kegel ball set that comes with a diverse selection of different weights. Make sure that your kegel balls are made from body-safe materials like silicone that can be easily sanitized and reused so you don't risk making yourself sick. A popular model of kegel balls that I've tested and reviewed is the Bloom by We-Vibe.

Using a kegel ball that's too heavy for your puts you at risk of tearing muscles in the area as well as serious pain and discomfort, don't go too big too fast.

Now that that's out of the way, let's go over how to properly make use of kegel balls:

How To Use Kegel Balls

There's a bit of a process when it comes to using these, so here's a comprehensive guide from beginning to end:

Before Insertion

Before you insert the Ben Wa balls, make sure to do the following things:

  • Empty your bladder
  • Clean your hands thoroughly with soap and water, warm water is preferred
  • Do the same to your kegel balls and then dry them out 
  • Use a compatible lube to get the balls nice and slippery so insertion doesn't cause any discomfort. Remember, if your toy is made from silicone you should only use water-based lube. In fact, you should pretty much default on water based lubes for any material of kegel ball


Here comes the fun part. Once they are properly lubricated, begin by lying down on a soft surface like a towel or mat on the floor and begin slowly inserting the ball into your vagina. If your kegel ball is connected to another ball, slowly work in the extra piece of material and insert all of the balls fully. Try and insert the balls as far in as you can comfortably tolerate to see maximum effect. Make sure you don't insert the final piece of string/material meant to remove the balls, you're going to regret it if you do!

Kegel Exercises

Now that the balls are fully inserted, you can begin doing a kegel workout.

The standard kegel workout is as follows:

  • Tighten your pelvic floor muscles, these are the same muscles that you use to stop yourself mid-urination
  • Keep the muscles tight for a total count of 7-10 seconds
  • Relax the muscles and keep them relaxed for a total of 10 seconds
  • Repeat this process ten times

For quickest results, do this three times a day, preferably moderately spaced out from one another such as in the morning, the afternoon, and at night. Don't overexert the muscles either, if you feel like you're straining yourself you're probably pushing a tad too hard.

Removing Kegel Balls

Now that you're all done, its time to safely remove the kegel balls from your body. To accomplish this safely, you should first lay down and then apply a bit of your lube from earlier around the entrance of your vagina, then lightly pull on the string to remove all of the kegel balls.

Congratulations, you just successfully completed a kegel workout with the help of some Ben Wa balls.

Other Things To Consider

You should always be mindful of the cleanliness of your workout equipment, kegel balls included. Make sure to wash them off with soap and water and dry them off properly to ensure that no foreign bacterial colonies take roost.

Next, when picking your kegel balls you should start as light as possible and then begin working your way up. Lightweight plastic or silicone kegel balls are the least expensive and least likely to cause any serious damage if you don't know what you're getting into. When it comes time to work your way up to something else, you can begin to insert larger balls that have more weight to them and even get to the point where you can insert multiple different balls that aren't connected and then easily push them out with your increased pelvic dexterity.

Last Words

People of any age and health condition from the use of kegel balls. Whether if its to improve your control over your bladder or to increase the subjective tightness of your vagina for sexual reasons, doing kegels are an important part of a full-body health regimen. Buying kegel balls now might end up saving you from having a standing order with Depends brand adult diapers later in life. That's not a medical endorsement, but there is the old saying: use it or lose it.

Hopefully this guide covers everything you'll ever need to know about kegel balls. Leave a comment below if you have any questions! Best of luck.

About Angela Watson

I'm a sex therapist by day and a sex blogger by night. I love to crush the taboos surrounding sex toys and help people become more sexually liberated. There's no topic too risqué for me to cover and I hope to educate and inform my readers on all things sex. All things that concern the female anatomy or require a more clinical approach than my husband Don can provide is covered by me. Have any questions? You can contact me via email.

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