Kegel Exercises Using Weights: Step-by-Step Guide for Better Pelvic Health

Disclaimer: This article is intended for educational and informational purposes only. It does not provide medical advice, diagnosis, or treatment. If you have concerns about your pelvic health, please consult a qualified healthcare professional. Bodyotics products are wellness-focused and are not medical devices.

Getting Started with Kegel Weights

If you’re new to Kegel weights (also known as Kegel balls), this simple guide will help you feel more confident as you begin your pelvic floor journey. These small, weighted devices are designed to add gentle resistance to your Kegel exercises, making your practice more engaging and effective.

Kegel weights come in different sizes and shapes, and choosing the right set depends on your comfort and your goals. Many women also explore them as part of intimate wellness practices, sometimes referred to as “pleasure balls.”

Why Use Kegel Weights?

Your pelvic floor supports important organs, including the bladder, uterus, and rectum. Over time, these muscles may weaken due to factors like pregnancy, childbirth, or natural changes with age. Using Kegel weights during your exercises adds resistance, helping you connect more deeply with your pelvic floor muscles and potentially improve consistency in your practice.

Read more here: study

Who Can Use Kegel Weights?

Many women choose Kegel weights for pelvic floor awareness, intimate confidence, or simply as part of their wellness routine. It’s important to check in with a healthcare professional before beginning if you:

Are recovering from childbirth
Have had recent pelvic or gynecological surgery
Have an IUD in place
Are managing a pelvic infection or other medical condition

Preparing for Kegel Weight Exercises

Before you begin:

Wash your hands thoroughly
Ensure the weights are clean and dry
Apply a small amount of water-based lubricant for comfortable insertion

How to Insert Kegel Weights

Find a comfortable position (lying down can be easiest at first).
Gently insert the Kegel weight, allowing any attached string or loop to remain outside.
Engage your pelvic floor muscles to hold the weight in place.
Take your time—start with short sessions and gradually build stamina.

If you feel discomfort, pause and try again later with a lighter weight or shorter duration.

Using Kegel Weights in Your Routine

Once inserted, you can practice traditional Kegel exercises:

Squeeze and lift your pelvic floor muscles
Hold for a few seconds, then relax
Repeat in sets, starting small and gradually increasing over time

Some women also choose to wear Kegel weights while going about light daily activities. Always listen to your body and rest if you feel discomfort.

How Long to Use Them

Beginners may only manage a few seconds at first, which is perfectly normal. Over time, you can work up to holding contractions for longer periods. Most experts recommend limiting wear to a few hours at most—never leave Kegel weights in for extended periods.

How to Remove Kegel Weights

Relax in a comfortable position.
Use lubricant if needed.
Gently pull the retrieval string or loop, or use your pelvic floor muscles to help push them out.
Clean thoroughly with warm soapy water, dry, and store in a hygienic place.

Choosing the Right Kegel Weights

Bodyotics Deluxe Kegel Weighted Exercise Balls are designed with high-quality, body-safe silicone. They are smooth, hypoallergenic, and easy to clean—making them an excellent choice for women exploring pelvic floor awareness. Each set comes with a free guide to help you get started with confidence.

Explore Bodyotics Deluxe Kegel Weights here

Final Thoughts

Kegel weights can be a supportive tool in your self-care routine, helping you build awareness, strength, and connection with your pelvic floor. Start slowly, listen to your body, and make the practice your own.