Disclaimer: This article is for general information only. It is not medical advice, diagnosis or treatment. If you have concerns about your pelvic health, consult a qualified healthcare professional. Bodyotics products are wellness products and are not medical devices.
Getting started
If you are new to weighted sets (also called kegel balls), this guide covers the mechanics. They are small weighted devices that add gentle resistance, which most people find makes the practice easier to stay consistent with than unweighted exercises — there is something to feel, so it is easier to tell you are doing it.
Check first if any of these apply
Speak to a healthcare professional before starting if you:
- Are recovering from childbirth
- Have had recent pelvic or gynaecological surgery
- Have an IUD in place
- Are managing a pelvic infection or another medical condition
The pelvic floor supports the bladder, uterus and rectum, and those muscles change with pregnancy, childbirth and age. There is a Cochrane review of pelvic floor muscle training if you want to read the clinical evidence base for the exercises themselves — note that it concerns the exercises, not any particular product.
Before you start
- Wash your hands
- Make sure the weights are clean and dry
- Apply a water-based lubricant — not silicone-based, which degrades silicone over time
Inserting
- Find a comfortable position. Lying down is easiest at first.
- Insert gently, leaving any string or loop outside.
- Engage your pelvic floor muscles to hold the weight in place.
- Start with short sessions and build up.
If it is uncomfortable, stop and try again later with a lighter weight or a shorter session. Discomfort is not progress.
The exercise itself
Once it is in place:
- Squeeze and lift the pelvic floor muscles
- Hold for a few seconds, then fully relax
- Repeat in sets, starting small
The full release matters as much as the squeeze — a pelvic floor that only ever tightens is not the goal.
How long
Ten to fifteen minutes a day is the guidance that comes with our set, and longer is not better. Beginners may manage only a few seconds of contraction at first, which is completely normal. Do not leave weights in for extended periods, and do not wear them overnight.
Removing and cleaning
- Relax in a comfortable position.
- Use lubricant if needed.
- Pull the retrieval string or loop gently, or use your pelvic floor muscles to ease it out.
- Wash with warm soapy water, dry fully, and store somewhere clean.
Choosing a set
The Bodyotics kegel weights are six graduated weights from 50 g to 130 g — a body-safe silicone shell over a stainless steel core, so all six are the same size and only the weight changes. Smooth, hypoallergenic, easy to clean, and the set comes with a step-by-step guide.
Final thoughts
Start at the lightest weight, keep the sessions short, and let consistency do the work. Listen to your body and stop if anything hurts.
The set this guide describes. The Bodyotics kegel weights are six graduated weights, 50 g to 130 g, with a pouch and a step-by-step guide. A wellness product rather than a treatment. Start at 50 g. Explore the kegel weights →
