Discover the world of Kegel balls weight and how they can benefit your pelvic floor health. This comprehensive guide will explain the ins and outs of Kegel balls, their uses, and how to select the ideal weight for your specific needs.
What are Kegel Balls?
Kegel balls, also known as Ben Wa balls or Geisha balls, are small, weighted balls that are inserted into the vagina to help strengthen the pelvic floor muscles. This is achieved by performing kegel exercises, which involve contracting and relaxing the pelvic floor muscles around the balls. Kegel balls are available in various sizes, materials, and weights, allowing users to tailor their exercises to their unique needs and goals.
Benefits of Kegel Ball Exercises
There are several key benefits to using Kegel balls for exercises. Some of these benefits include:
- Improved pelvic floor muscle strength, which can lead to better bladder control and prevent urinary incontinence.
- Enhanced sexual sensations and pleasure due to stronger pelvic muscles.
- Assisting in the recovery of the pelvic floor after childbirth.
- Reducing the risk of pelvic organ prolapsed by maintaining strong pelvic muscles.
Choosing the Right Kegel Ball Weight
The appropriate weight of Kegel balls will depend on your experience level, fitness, and goals. Here are some guidelines to help you choose the right weight for you:
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If you are new to kegel exercises or have weaker pelvic floor muscles, it is recommended to start with lighter balls, usually around 20-30 grams each. This will make it easier to learn the proper technique and build up your muscle strength gradually.
Once you have gained some experience and strength, you can progress to heavier Kegel balls, typically in the range of 40-60 grams each. The increased weight will provide more resistance and help further strengthen the pelvic floor muscles.
For those with strong pelvic floor muscles or those looking for a greater challenge, Kegel balls in the 70-100 gram range may be suitable. However, it is essential to consult with a medical professional or pelvic floor therapist before using heavier Kegel balls to ensure you are not causing any harm to your body.
How to Use Kegel Balls
Before starting your Kegel ball exercises, it is essential to properly clean the balls with soap and water and allow them to dry fully. You may also wish to use a water-based lubricant to aid in insertion.
To insert the Kegel balls:
- Find a comfortable position, either sitting, standing, or squatting.
- Gently insert one Kegel ball at a time, pushing it into the vagina as you would with a tampon.
- The balls should sit comfortably inside the vagina, with the string (if present) hanging out for easy removal.
While wearing the Kegel balls, practice your kegel exercises by contracting the pelvic floor muscles for several seconds, then relaxing them. Aim to perform multiple sets of exercises per day, gradually increasing the duration and number of contractions.
Kegel Balls Weight Example:
Jessica, a new mother, wanted to strengthen her pelvic floor muscles and regain her pre-baby body. She initially started using 20-gram Kegel balls, performing three sets of 10 contractions every day. Gradually, she worked her way up to using 50-gram Kegel balls and performing 20 contractions per set. Over time, Jessica noticed significant improvements in her pelvic floor strength, bladder control, and overall well-being.
Now that you are well-versed in Kegel balls weight, you're ready to level up your pelvic floor health journey and experience the benefits firsthand. Remember, the key to success lies in consistent practice and gradual progression. If you enjoyed this article, don't hesitate to share it with your friends and explore other informative guides on Pelvic Floor Therapy!