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Step-by-Step Guide to Doing Kegel Exercises Using Weights

Step-by-Step Guide to Doing Kegel Exercises Using Weights

Are you new to kegel weights? Let us help you with this simple-to-understand step-by-step guide on how to use kegel weights or kegel balls like a pro. 

Kegel weights, also known as kegel balls, have been in use by women for several years. They have been used previously to strengthen the vagina and pelvic floor muscles. 

There are many different shapes and sizes you can choose from, however it depends on what kind of pelvic floor activity you're looking for. 

But wait! that is not the only reason why kegel balls are famous. Kegel balls have been previously used to enhance sexual pleasure as well which is why they are also known as pleasure balls.

Why Do I Need Kegel Weights?

A compromised pelvic floor is unable to support vital organs, especially in women, such as the uterus, rectum, and bladder taxing your pelvic muscles. This can lead to problems such as urine and fecal incontinence. Kegel exercises are performed to prevent pelvic organ prolapse. A 2013 study has shown that regular kegel weight training can help prevent many complications such as urine incontinence. 

These exercises strengthen your pelvic floor muscles. Kegel exercises become more effective when they are performed using kegel weights, as they add resistance for better muscular activity.  Additionally, these weights will also help you achieve faster results. 

Who can use Kegel Weights? 

Anyone who is experiencing pelvic organ prolapse or just wishes to experiment with kegel balls can use different kinds of Kegel weights. 

However, being informed about the correct size, shape and weight of the kegel weight you have chosen is also very important. Once you have made your choice, you need to use the right technique for effective results. Here is a step-by-step guide on how to use Kegel weights.

Before you Proceed…Please Know 

It's always best to consult with your doctor before performing any Kegel technique. You need to specially check in with your doctor if;

  • you are recovering from childbirth or have gone through a complicated pregnancy
  • have an acute pelvic infection or a previous pelvic surgery
  • have gone through any form of gynecological surgery
  • have an intrauterine device installed
  • have been using a menstrual cup

It's also important to keep your doctor in check if you do not suffer from any pelvic pain activity, have a completely healthy function of the pelvic floor, and just want to use a kegel weight for experimentation purposes.

Preparing for Kegel Weight Exercise 

You need to be very careful with how you use kegel balls or weights. If it's your first time using kegel balls for your pelvic floor disorder then here is how you should go about it;

  • Start with washing your hands thoroughly with an antibacterial soap
  • Make sure the balls are completely sterile and clean
  • Now with the help of water-based lube, put the balls completely in the solution. This is to ensure that the balls are easily inserted inside your vagina

How to Insert a Kegel Weight

After you have generously quoted the kegel ball lube solution; 

  • You need to lie down in a comfortable position that helps you navigate easily, spread eagle is the best position for this activity
  • Now slowly and carefully insert the kegel weight making sure that you are comfortable with how far you push the kegel weight
  • Let the ring or loop hang outside of the vagina, this will come in handy when you wish to take the weight out 
  • Take your time to adjust while tightening your pelvic floor muscles to keep the kegel weight inside

If you feel any discomfort while doing this activity, make sure that you do this for a short period and slowly build your stamina from there. 

The Kegel weight should feel secure inside your vagina. As soon as you feel the weight coming out, relax, lie down, or if you are standing up sit in a comfortable position and gently try to push the kegel weight back inside. 

You should sit down for a while if the kegel balls feel too heavy and do some sitting contractions before removing them.  

One of the best ways to make the most out of kegel weights is to perform kegel exercises after you insert them inside. This will target pelvic floor muscles that you want to tighten and tone.  It's also important to find the right pelvic muscles before continuing with any Kegel exercise. 

In case of experimentation, you don't have to carry out any form of pelvic exercise and you can simply go about your day. 

Once you have a complete grip on pelvic floor exercises and have been using traditional Kegels for a while you can increase the weight of kegel weights or enhance your pelvic floor workout.

Are there any potential risks of using kegel weights or kegel balls?

Fortunately, Kegels come with low risks that mostly include slight pain or discomfort when you move around; however, you should still be careful with using kegel weights as a beginner and ensure no overexertion is done on your part to avoid any form of vaginal tearing.

How many kegels should you do a day?

If you are a beginner you should slowly build up your routine. Start with a single set of 5 to 10 repetitions a day, and as you get more comfortable with using Kegels you can slowly increase it to do at least three sets with 10 to 15 repetitions a day.

How long should the kegel weights stay inside?

Initially, it may be a little hard to hold the contraction without taxing the pelvic floor muscles that are completely normal and fine. You should simply aim for holding for 1 to 2 seconds and slowly build your stamina with holding the weights for up to 10 seconds. Also, take continuous rest to avoid stressing out your vaginal muscles.

How to Remove Kegel Weights

You should not leave kegel weights or kegel balls for long periods. While it depends from person to person, the recommended time to keep kegel balls inside is up to 6 hours.

To remove the kegel weights;

  • Lay down in a comfortable position
  • With the help of some lube, lubricate your vaginal opening
  • Now carefully and slowly pull the outer string of the kegel weight

If you are using kegel weights then go into a squat position by keeping your knees apart, and gently squeeze your vaginal muscles to push the Kegel balls out. If the kegel weights resist coming out, move around or jump to naturally help your vaginal muscles contract and push it out.

Once you have the kegel weights outside of the system make sure to clean it with an antibacterial agent and get all of the lube out of it by running it under warm soapy water. Thoroughly dry them and store them in a clean dust free place especially out of the reach of children.

Which Kegel Weight works Best?

Bodyotics Deluxe Kegel Weighted Exercise Balls for the pelvic floor disorder are designed with medically approved lightweight high-quality silicon, hypoallergenic material that is non-toxic to bring you comfort while also recovering from your pelvic problems. 

These balls are designed for easy insertion and maximum muscle control with effective results that you can feel within days of using The Bodyotics Deluxe Kegel Weighted Exercise Balls. They also come with a free eBook that can guide you in getting the most out of Kegel exercises. 

If you still have questions about kegel balls and their use, just send us an email and we will help you on your journey to healing your pelvic floor muscles.