Unleash your inner strength with kegel balls! Are you curious about harnessing the power of an effective pelvic floor workout while unlocking numerous health and wellness benefits? Kegel balls, also known as Ben Wa balls or pelvic floor exercisers, have been around for centuries, providing women with a simple, discreet, and pleasurable way to improve pelvic health. This ultimate guide to kegel balls will delve into their purpose, how they work, and how to get the most out of your pelvic floor workout.
What Are Kegel Balls and Their Purpose?
Kegel balls are small, weighted balls used to strengthen the pelvic floor muscles. These muscles support essential organs like the bladder, uterus, and rectum. Strong pelvic floor muscles can improve various aspects of health, such as:
- Reducing urinary incontinence
- Improving sexual pleasure and orgasms
- Supporting a healthy pregnancy and childbirth
- Preventing or treating pelvic organ prolapse
How to Choose Kegel Balls?
Kegel balls come in a range of sizes, weights, and materials. Here are some factors to consider when choosing the right kegel ball for you:
Size and Weight
Beginners should start with a larger, lighter ball to ensure ease of use and comfort. As you progress and become more comfortable, you can gradually move towards smaller, heavier balls for a more challenging workout.
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Kegel balls are available in various materials, including silicone, stainless steel, and glass. Silicone is considered the safest and easiest to clean, so it's an ideal choice for beginners. Stainless steel and glass are harder and heavier, offering a more intense workout.
How to Use Kegel Balls?
Insertion and Positioning
- Before using the kegel balls, ensure they're clean and your hands are sanitized.
- Apply water-based lubricant to the balls for easier insertion.
- Find a comfortable position, either lying down, standing, or squatting, to insert the ball.
- Gently insert the ball into the vagina, ensuring it sits above the pelvic floor muscles. The removal string, if available, should be left hanging outside the vagina for easy retrieval.
Performing kegel exercises
Once the kegel balls are in place, you can start with your pelvic floor exercises:
- Tighten the pelvic floor muscles by lifting and squeezing them for a count of three to five seconds.
- Relax the muscles for the same duration.
- Repeat this contraction and relaxation cycle 10 to 15 times per session.
- Gradually increase the duration of contractions and add more repetitions as the muscles become stronger.
Kegel Balls Purpose Example:
Jane, a busy mom of two, started using kegel balls after experiencing urinary incontinence following childbirth. She begins her workout routine with a set of larger, lighter silicone balls as a beginner. Eventually, she progresses to smaller, heavier stainless steel balls as she feels her muscles getting stronger. Jane follows a workout routine of multiple contractions, holding the muscles for five seconds for about 15 repetitions per day. Within a few months, she experiences significant improvement in her pelvic floor strength, resolving her incontinence issues.
Congratulations! You're now equipped with essential knowledge and practical advice on harnessing the power of kegel balls for better pelvic health. Don't miss out on the numerous health benefits and improved overall well-being that come with a consistent and dedicated pelvic floor workout. Be sure to explore our other guides for more comprehensive insights on pelvic floor therapy and share this article with your friends to spread the gift of wellness.