Kegel Weights: Complete Guide

Pelvic Health
Guide to Kegel Weights

Similar to how lifting weights at the gym can improve your resistance training and muscle strength, the same concept can be applied to using Kegel weights to strengthen your pelvic floor muscles. Although it might seem intimidating to insert weights into your vagina, the process is less complicated and more rewarding than you might believe. 

To learn all about Kegel weights, what they help with, and how to insert, use & remove them, check out our complete Kegel weight guide below. 

What is a Kegel Weight?

Also known as vaginal weights, Kegel weights are used the strengthen and re-train the pelvic floor muscles when they have been weakened by pregnancy, childbirth, surgery, pelvic trauma, or the aging process. Made from smooth medical-grade silicone that feels comfortable inside the body, Kegel weights are designed to fit in the vagina like a weighted tampon. Once inside, the pelvic floor muscles are toned and strengthened by repetitively contracting and releasing while holding the weight in place.  

Just as you would progress with heavier weights if training at a gym, Kegel weights are used similarly. They are normally sold in sets of ascending weights or sizes to allow for continued training and strengthening of the muscles over time.  

When to Use Kegel Weights

Kegel weights are recommended for women seeking to strengthen their weak or softened pelvic floor muscles. Women preparing for or recuperating from childbirth, for example, as well as women who feel vaginal numbness after sex, a lowered libido due to perimenopause, or vaginal dryness after menopause. Kegel weights are also helpful for women recovering from pelvic trauma or surgery and for those suffering from urine or fecal incontinence. 

How to Do A Kegel

If you are considering using Kegel weights, it is best to become accustomed to doing a regular Kegel exercise first. To do this, lie down on your back (without the Kegel weight) and gently insert a third or half of your first finger into your vagina (approximately 2cm). Now imagine that you are trying to stop the flow of urine, or from passing gas, by squeezing the vagina and anus, but leaving the abdominals, buttocks, and thighs relaxed. 

The tightness, that you feel around your finger is the first part of a Kegel – i.e. the contraction. Hold here, breathing and avoiding holding your breath, for 3-5 breaths, then release and breathe for 3-5 seconds. The relaxation of the pelvic floor muscles is the second part of a Kegel – i.e. the release.

Without the insertion of your finger, repeat the process 10-15 times, three times a day for a few days to get used to the process of contracting & releasing to help build coordination and control. 

How To Insert Kegel Weights

If you are using Kegel weights for the first time, follow our concise step-by-step guide below to insert the weights correctly. 

How To Prepare Your Kegel Weights For Insertion

  1. Begin by washing your hands with antibacterial soap and warm water. 
  2. Then wash the Kegel weight you will use with antibacterial soap and warm water. It is recommended to start with the smallest weight in the set and work upward as you feel comfortable.  
  3. Next, smear the Kegel weight with lubricant to help the weight to slide easily into the vagina. (If you are using Kegel weights from Intimate Rose, be sure to use water-based lubrication to protect the medical-grade, FDA-approved, silicone from which our Kegel weights are produced.) 
  4. Now find your pelvic floor muscles by inserting your finger into the vagina, as per the instructions for performing your first Kegel above. 
  5. Feeling the muscles contract around your finger, make a mental note to insert the Kegel weight to rest above this muscle. This ensures that your Kegel weight is sitting on top of your pelvic floor muscles where it can apply resistance for strengthening.  

How To Insert Your Kegel Weights

  1. Lie down on your back with your knees and feet hip width apart. 
  2. Gently guide the Kegel weight into your vagina so it sits just above the pelvic floor, as explained in step 5 above.  
  3. Allow the retrieval string to dangle outside of the vagina to allow for easy removal.
  4. Taking a few slow relaxing breaths, inhale and rest, then exhale and contract the pelvic floor muscles around the Kegel weight pulling it deeper into your body. Inhale and release. Continue to breathe consciously, feeling your inhale and exhale as you relax into the sensation. 

How To Strengthen & Tone with Kegel Weights

  1. Once the Kegel weight is in place, begin to do your kegel exercises by lifting, holding, and releasing the pelvic floor muscles.  
  2. If the Kegel weight starts to fall out, gently push it back in. 
  3. Alternatively, if it begins to feel too uncomfortable, follow the instructions below to safely remove the Kegel weight. 
  4. As a beginner, you might feel some discomfort or fatigue after 5-10 Kegel repetitions, and that is perfectly normal. With time and daily practice, you will increase your strength & resistance and hold the Kegel weight in place for longer and longer.   
  5. Over time, increase the challenge by performing the Kegel exercise seated, then standing. 
  6. Another method is to place the Kegel weight into the vagina and do light household chores for 15-20 minutes with the weight in place. This method helps to build endurance and stamina of the pelvic floor muscles. 

How To Remove Kegel Weights Safely

  1. Gently pull on the retrieval string and slowly ease the Kegel weight out of the vagina.
  2. Each time you remove a Kegel weight it is vital to wash it with antibacterial soap and warm water and to ensure that all the lubrication and/or bacteria have been washed off. 
  3. If you experience vaginal dryness, you may apply vaginal lubricant to the vagina prior to pulling the weight out. 
  4. Lastly, place your clean Kegel weight in a discreet box or container and store them in a safe place where they are out of the reach of children.   

When To Move To The Next Size in Kegel Weights

As soon as you can comfortably perform three sets of 10-15 Kegels with the smallest Kegel weight or maintain it in for 15-20 minutes of light household activities, you are ready to move to the next weight. Moving to the next weight will increase the intensity of your workout and continue to improve the strength of your pelvic floor muscles.  

Kegel Weights: Do’s & Don’ts 

Do – Start in a comfortable position lying on your back

With time, as you become more comfortable holding the weight in place, you can Kegel while sitting, standing, or walking around. Essentially, finding that comfort and confidence to begin will help you to continue with more ease and routine as you progress through your Kegel weight training. 

Don’t – Insert the Kegel Weight Too Far or Too Shallow Into the Vagina

Inserting the Kegel weight too far into the vagina will not train or strengthen your pelvic floor muscles because when the pelvic floor muscles, they will not contract around the weight. The same applies if the Kegel weight is not inserted far enough into the vagina.  

Don’t - Worry About Kegel Weights Getting Lost Inside Your Vagina

There is only one way out ladies. It won’t get lost. 

Don’t – Be Too Hard On Yourself In The Beginning

Remember, just like toning your abdominal muscles at the gym is a process, strengthening or re-training your pelvic floor muscles is a journey too, and it cannot be rushed. Start slow, contracting & relaxing for just 2-3 seconds at a time for 3-5 reps per day, and each day hold for one extra second, working your way up to 10-15 reps, three times per day. 

Don’t – Expect Results Too Early 

Similar to any gym workout to train other muscles in your body, you won’t see instant results. That said, most women report feeling stronger down there within 6-8 weeks and notice relief from incontinence or vaginal dryness within 2-3 months. Keep it up and you’ll feel the benefits in due time.  

Do – Set Yourself Challenges 

Keeping the female pelvic floor muscles strong is a type of training that many women practice for the rest of their life to avoid incontinence and maintain sexual pleasure. With that in mind, once you become used to the weight training, challenge yourself to keep it interesting. For example, you might use Kegel weights while walking around, cooking dinner, doing laundry or other household activities. 

Do – Practice Good Hygiene With Your Kegel Weights

To avoid harmful bacteria, pH imbalances, or vaginal infections, it is vital to wash your Kegel weights with antibacterial soap and warm water before and after your use them. In addition to that, never share your vaginal weight with someone else.  


Pelvic floor exercises, also known as Kegels, are effective in improving bladder & bowel control, enhancing sexual pleasure & orgasms, preparing and recuperating from childbirth, as well as recovering from pelvic surgery or trauma. To boost the effectiveness of regular Kegels, pelvic health physical therapists and gynecologists recommend adding Kegel weights to your training. 

To learn how to use Kegel weights correctly, check out our how-to guide above. Also, ensure that you speak with your healthcare provider about using Kegel weights if you have an intrauterine device or use a menstrual cup, have recently undergone pelvic surgery, or had a difficult birthing experience.   


Physiopedia – Urinary Incontinence -

National Association for Continence – Kegel Exercises -

American Pregnancy Association – Kegel Exercises After Childbirth -

Intimate Rose – How to Do Kegel Exercises-

Cochrane Library - Weighted vaginal cones for urinary incontinence -

WebMD – What Are Ben Wa Balls (Kegel Balls) -