A woman’s pelvic floor is an important group of muscles that supports the bladder, uterus and intestines. Age, pregnancy, pelvic surgery or frequent coughing and sneezing can all cause these muscles to weaken. Over time, this can lead to incontinence or even pelvic organ prolapse (POP) in severe cases.
Strengthening your pelvic floor by regularly doing Kegel exercises can prevent these conditions from happening and also provide other health benefits. Using Kegel exercise balls like the high-quality Intimate Rose Kegel Exercise Weights can be a comfortable and more effective way to strengthen your pelvic floor.
What to know before you buy a Kegel exercise ball
What is a Kegel exercise ball?
Kegel exercise balls are small insertable devices that are weighted and can vary in shape from a sphere to more oblong or even conical in shape. They are placed into the vagina and help make pelvic exercises more effective because the weight of the balls helps to provide greater resistance. They will typically have a pull cord on the bottom for easy removal.
How to determine your pelvic floor strength
Before picking an exercise ball, it’s important to first determine your pelvic floor strength so you can choose the correct weight of the exercise ball. The best way is to insert one or two fingers inside your vagina and gently press against the wall of the canal. Contract your pelvic muscles by pretending you are stopping the flow of urine midstream. You should be able to feel a lifting and pressing sensation in response, which means your pelvic muscles are working. If you hardly feel these contractions or not at all, then you more than likely have weaker pelvic floor muscles.
Other symptoms of a weak pelvic floor are noticing it’s difficult to hold in urine, bowel movements or gas. You might also experience reduced vaginal sensation or even notice a bulge at the vaginal entrance.
How to use a Kegel exercise ball
It may seem daunting at first to use a Kegel exercise ball and to begin to incorporate exercises into your routine, however it becomes easier with more use.
Insertion/removal: Kegel exercise balls are inserted the same as tampons or menstrual cups, with the pull cord remaining just outside of the vagina. You can use a water-based lubricant if needed.
Exercises: Once the Kegel ball is inside, tighten your pelvic muscles to support the weight and to prevent it from falling out. Hold and squeeze for about five seconds then repeat the process. It’s a good idea to perform Kegel exercises for around 10 to 15 minutes a day to start out and then gradually increase the time as you get more comfortable with the resistance. Do not leave the exercise balls inserted for longer than six hours per day and stop use if you experience pain.
Aftercare: After each use, it’s important to clean with warm water and mild soap. Let dry completely before storing.
Kegel exercise ball features
Weight options
Weight options for the Kegel balls can come in six to seven different weight options to meet the needs of all users at different levels of pelvic floor strength. Their weight will usually start off at one ounce for beginners and go up to six to seven ounces for more advanced users.
Once you can comfortably and easily hold a Kegel exercise ball for 15 minutes at a time, you can move up in weight.
Kegel exercise ball sets
Some brands offer Kegel exercise balls in sets that contain progressive weights and different sizes. These are a good option if you are having difficulty determining your specific pelvic floor strength or for increasing your pelvic strength over time.
Materials
Kegel exercise balls will always be made from or covered in a non-porous material so it’s body-safe and easy to clean. Common material is medical grade silicone, stainless steel or even rose quartz. Some exercise balls will come in soft silicone sleeves that can be removed for cleaning or use without the pull cord.
Kegel exercise ball cost
Prices for Kegel exercise balls will range from $7-$134. Most often, luxury choices will be comprehensive systems that come with apps to track progress, while more affordable options may have less weight range.
For a complete guide to the best Kegel exercise balls, check out the Kegel exercise ball buying guide on BestReviews.
Kegel exercise ball FAQ
If you stop doing Kegel exercises, will the pelvic floor get weak again?
A. Yes. Your pelvic floor muscles are like any other muscle in your body and without continual exercise, they can lose their strength. Many healthcare professionals suggest permanently incorporating Kegel exercises into your lifestyle.
How long until you see improvement in pelvic floor muscles?
A. If exercises are performed regularly, users can start to notice a difference after three to six weeks. Improvement can come in the form of better continence, tighter vaginal walls or more intense orgasms.
What Kegel exercise ball should you get?
Best of the best Kegel exercise ball
Intimate Rose Kegel Exercise Weights: available at Amazon
Our take: An award-winning customer favorite that comes with six graduating weights, making it suitable for users at all levels.
What we like: These weights are made from medical grade, BPA-free silicone and come with access to instructional videos and online support to get the most effective results.
What we dislike: A few users found that the heavier weights weren’t challenging enough.
Best bang for the buck Kegel exercise ball
Cheven Kegal Balls: available at Amazon
Our take: A reasonably priced set of six different weights that produce noticeable results for most users.
What we like: The Cheven Kegel Balls are an innovative shape, structured for control and a reduced chance of slippage, because it closely mimics the natural curvature of the vaginal canal.
What we dislike: Some users said that the size was a bit too large and there was a chemical odor upon unpacking.
Honorable mention Kegel exercise ball
Joy ON Kegel Exerciser: available at Amazon
Our take: An effective option that helps users help track their progress through an interactive app.
What we like: The progress-tracking app that this option comes with offers exercise options and real-time guidance while measuring the force and stamina of your pelvic floor muscles. The device additionally features four adjustable modes.
What we dislike: Some users experienced connectivity issues when synching the device up to their phone.
Tessa Flores is a writer for BestReviews. BestReviews is a product review company with a singular mission: to help simplify your purchasing decisions and save you time and money.
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