Discover the world of Kegel exercise balls – a fantastic tool to help you strengthen your pelvic floor muscles, improve bladder control, and enhance your intimate life. Dive into this comprehensive guide to learn how to choose the perfect exercise ball, master the art of using it, and achieve noticeable results within weeks.
Kegel Exercise Ball Table of Contents
What are Kegel Exercise Balls?
Kegel exercise balls, also known as Ben Wa balls or pelvic floor exercise balls, are small, weighted spheres designed to be inserted into the vagina. They create mild resistance, helping you to contract and release your pelvic floor muscles effectively. By doing so, you develop muscular strength, increased control, and better overall pelvic health.
Benefits of Using Kegel Exercise Balls
Regular use of Kegel exercise balls brings several benefits, including:
- Strengthened pelvic floor muscles
- Prevention or improvement of urinary incontinence
- Increase in sexual pleasure and sensitivity
- Enhanced ability to achieve orgasm
- Support during pregnancy and postpartum recovery
Choosing the Perfect Kegel Exercise Ball
There are a wide variety of Kegel exercise balls available on the market. The key factors to consider when selecting the right one for your needs include:
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- Size: Small and larger exercise balls cater to different needs. Beginners should start with larger balls, while more experienced users can opt for smaller ones.
- Weight: Lighter balls are generally more comfortable for beginners, while heavier balls provide more advanced training.
- Material: Kegel exercise balls come in various materials such as silicone, glass, metal, or plastic. Choose a body-safe material that feels comfortable for you.
- String or no string: Some Kegel balls come with a string for easy removal, while others are designed without. It's a matter of personal preference, but beginners may find a string helpful for added reassurance.
How to Use Kegel Exercise Balls: Step-By-Step Guide
- Prepare yourself: Before using a Kegel exercise ball, make sure your hands and the ball(s) are clean. You might also want to use some water-based lubricant to make insertion easier.
- Insert the ball(s): Lie down or stand with one leg propped up. Gently insert the ball(s) into your vagina, similar to inserting a tampon. Push them in until they sit comfortably, positioned a couple of inches above the opening.
- Perform kegel exercises: With the ball(s) in place, contract your pelvic floor muscles as if trying to stop urinating midstream. Hold for a count of 10 and then release. Repeat this exercise 10-15 times, 2-3 times a day.
- Remove the ball(s): When your session is complete, gently remove the ball(s). If there's a string, gently tug on it. If not, try squatting and bearing down to encourage the ball(s) to come out. Always clean the balls after each use.
Kegel Exercise Ball Example:
Lindsey, a busy mom of two, discovered Kegel exercise balls when searching for ways to regain bladder control after the birth of her second child. She purchased a set with two different-sized silicone balls and began to gradually incorporate them into her daily routine. Lindsey started by inserting the larger ball while doing her morning stretches, engaging her pelvic floor muscles for a few seconds at a time. Over the next few weeks, she became more comfortable with the exercises and switched to the smaller, heavier ball for more of a challenge. After two months of consistent practice, Lindsey noticed a significant improvement in her bladder control, allowing her to enjoy her active lifestyle with greater confidence.
Now that you've unlocked the secrets to Kegel exercise balls, it's time to take your pelvic floor health to the next level. Remember, practice makes progress, so be patient and consistent as you commit to this beneficial exercise routine. Share this comprehensive guide with your friends and family to motivate them to prioritize their pelvic health too. And don't forget to explore our Pelvic Floor Therapy blog for more valuable information and resources.