Kegel balls, also known as ben wa balls, are a popular and effective tool for strengthening the pelvic floor muscles, improving sexual satisfaction, and even helping with bladder control. For those who are new to this type of exercise, the process of incorporating kegel balls into your routine may seem daunting. In this guide, we'll explore the benefits of kegel balls, teach you how to properly use them and offer a realistic example to help you get started on the path to enhanced pelvic floor health.
How Do You Use Kegel Balls Table of Contents
Why Use Kegel Balls?
Kegel balls serve as a tool for female pelvic floor exercises, designed to target and strengthen the pelvic floor muscles. By using these small, weighted balls, you can enhance the effectiveness of your kegel exercises, which provide various health benefits, including:
- Improved bladder control and prevention of urinary incontinence
- Enhanced sexual satisfaction and arousal
- Increased natural lubrication in postmenopausal women
- Support for pelvic organs, reducing the risk of pelvic prolapse
- Faster recovery from childbirth and improved pelvic muscle tone
How to Choose the Right Kegel Balls
When selecting kegel balls, there are several factors to consider:
- Material: Choose balls made from body-safe materials such as silicone, glass, or stainless steel. These materials are easy to clean, hypoallergenic, and do not contain harmful chemicals.
- Size: Start with larger, lighter balls, as they are easier for beginners to hold. As you progress, you can move on to smaller, heavier balls. Look for sets that include different sizes and weights to accommodate your progress.
- String or no string: Some kegel balls have a string for easier removal. This can be helpful for beginners; however, more advanced users may prefer the challenge of removing the balls without a string.
How to Prepare for Kegel Ball Exercises
Before you begin, it's essential to prepare yourself and your kegel balls for the exercise:
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- Wash your hands and the balls with mild soap and water, rinsing thoroughly.
- Find a comfortable position for insertion, such as standing with one foot raised, squatting, or lying down.
- Lubricate the balls with a water-based lubricant to aid insertion.
Inserting and Using Kegel Balls
Now that you're prepared, follow these steps to properly insert and use kegel balls:
- Slowly insert the first ball into your vagina. If using a ball with a string, ensure the string remains outside for easy removal.
- Insert the second ball (if applicable), leaving a small space between the two balls.
- Stand up and gently contract your pelvic floor muscles to keep the balls in place.
- Begin your kegel exercises by contracting and relaxing your pelvic floor muscles in sets (for example, 10 contractions followed by a short break).
- As you progress, try holding the contractions longer or performing more repetitions.
- Keep the balls in place for 15-30 minutes, working up to longer intervals as your muscles strengthen.
How Do You Use Kegel Balls Example:
Imagine Jane, a mother of two who has recently given birth, and is now experiencing some bladder leakage. Jane's doctor recommends pelvic floor exercises and suggests kegel balls to enhance her workouts. She purchases a beginner's set made of body-safe silicone and follows the steps outlined above. After a few weeks of consistent practice, Jane notices a significant improvement in her bladder control and overall pelvic floor strength.
Congratulations! You're now ready to start your journey with kegel balls and experience the numerous benefits they offer. Remember, consistency and patience are crucial to see optimal results. As you progress, feel free to share your experiences and newfound knowledge with others who may benefit from pelvic floor therapy. Explore our other guides on pelvic floor health and discover additional exercise techniques, tips, and strategies for better pelvic health. Together, we can empower one another and create a community dedicated to improved well-being.