Are you looking to strengthen your pelvic floor muscles, improve bladder control, and boost your sexual health? Adding weighted Kegel balls into your pelvic floor therapy routine might be exactly what you need! Getting started with weighted Kegel balls can feel overwhelming, but you're in the right place to learn everything you need to know. Let's dive into the world of Kegel balls and how they can benefit your pelvic floor health.
What are Weighted Kegel Balls?
Weighted Kegel balls, also known as Ben Wa balls or vaginal weights, are small, round weights inserted into the vagina to help tone and strengthen the pelvic floor muscles. They come in various shapes, sizes, and materials, with some featuring a small inner ball that moves when you do, providing additional stimulation as you flex your pelvic floor muscles.
The Benefits of Using Weighted Kegel Balls
- Stronger Pelvic Floor Muscles: Regularly using weighted Kegel balls can help increase the strength and endurance of your pelvic floor muscles, resulting in a tighter, more toned pelvic floor.
- Improved Bladder Control: Strengthening your pelvic floor muscles may decrease the likelihood of urinary incontinence and involuntary bladder leakage, especially after childbirth or menopause.
- Increased Sexual Pleasure: A toned pelvic floor can enhance sexual sensation and lead to more intense orgasms for women and their partners.
- Enhanced Postpartum Recovery: Incorporating kegel exercises with weighted balls can help new mothers recover faster and regain muscle tone after childbirth.
How to Choose the Right Weighted Kegel Balls
When selecting the perfect set of weighted Kegel balls for you, consider the following factors:
- Size: Beginners should start with larger, lightweight balls, while more advanced users can progress to smaller, heavier balls for increased difficulty.
- Material: Opt for body-safe, non-porous materials like silicone, stainless steel, or glass that can be easily cleaned and sterilized.
- String or No String: Some Kegel balls have a removal string or loop attached for easier retrieval, while others can be removed simply by bearing down and using your pelvic floor muscles. Choose what feels most comfortable for you.
How to Use Weighted Kegel Balls
- Clean your Kegel balls: Always make sure to clean your Kegel balls thoroughly before and after each use with a mild soap and warm water or a sex toy cleaner.
- Find a comfortable position: Try lying on your back with your legs bent and spread slightly, squatting, or standing with one leg propped up on a chair or raised surface.
- Apply lubricant: Apply a generous amount of water-based lubricant to your Kegel balls and the entrance to your vagina to ensure smooth insertion.
- Insert the Kegel balls: Gently insert the Kegel balls one at a time, ensuring they are positioned correctly within the vaginal canal.
- Perform kegel exercises: Squeeze your pelvic floor muscles as if you were stopping the flow of urine, then relax. Repeat for several sets, gradually increasing the number of repetitions and the length of time you hold each contraction.
- Removal: To remove the Kegel balls, either use the attached string or loop or bear down and use your pelvic floor muscles to push them out.
Weighted Kegel Balls Example:
Jane, a 35-year-old woman, wants to improve her pelvic floor strength and enhance her sexual pleasure. She decides to incorporate weighted Kegel balls into her routine. After researching different sizes, materials, and styles, Jane chooses medium-sized silicone Kegel balls with a removal string. She begins her practice by lying down, inserting the balls, and performing kegel exercises for 10 minutes every day. As she progresses and feels her muscles getting stronger, Jane increases the challenge by moving to smaller, heavier Kegel balls and incorporating longer sessions or walking around with them in place.
You now have all the knowledge you need to get started with weighted Kegel balls and improve your pelvic floor health. If you found this article helpful, please share it with your friends and explore the other informative guides on Pelvic Floor Therapy. Remember, having a strong and healthy pelvic floor is vital for overall well-being and sexual satisfaction. Happy Kegeling!
