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.
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.
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.
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.
If you are using Kegel weights for the first time, follow our concise step-by-step guide below to insert the weights correctly.
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.
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 - https://www.physio-pedia.com/Urinary_Incontinence
National Association for Continence – Kegel Exercises - https://nafc.org/kegel-exercises/
American Pregnancy Association – Kegel Exercises After Childbirth - https://americanpregnancy.org/healthy-pregnancy/labor-and-birth/kegel-exercises/
Intimate Rose – How to Do Kegel Exercises- https://www.intimaterose.com/blogs/kegel-exercise/7-benefits-of-kegels-for-women
Cochrane Library - Weighted vaginal cones for urinary incontinence - https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD002114.pub2/full
WebMD – What Are Ben Wa Balls (Kegel Balls) - https://www.webmd.com/sex/what-are-ben-wa-balls