Kegel exercises engage your pelvic floor.
Kegel balls, also called Ben-Wa balls, are small weighted devices that can help strengthen a woman's vaginal and pelvic floor muscles. The University of Maryland Medical center cites that strong pelvic floor muscles help prevent urinary and fecal incontinence. Many women begin doing kegel exercises without props, then move on to using vaginal balls or cones to increase resistance and make the exercises more challenging. Other women use kegel balls for vaginal stimulation or to increase arousal. There are four basic exercises you can do with kegel balls.
Using Kegel Balls
Isolate your pubococcygeus (PC) muscle. This is the muscle your kegel ball exercises will work. Move as if you were trying to stop your urine mid-stream. The muscle you contract is the PC muscle. This is the motion you'll be making as you perform the exercises. It feels like squeezing or pulling the pelvic floor muscles up toward the lower back. Alternately, you can find this muscle by placing a finger in your vagina and squeezing down until you feel the PC muscle tighten.
Insert the kegel balls. Find a comfortable, relaxed position, such as sitting or standing, and gently push the balls into your vaginal opening. Stop just as they're completely in, don't press them to the back of the vagina or up near the cervix. Close your legs to help keep them in place as you position yourself for your exercises.
Perform the sitting exercise. Sit with your legs still closed. Isolate the PC muscle and use it to try to move the balls back and forth. If initially you can't move the balls back and forth, focus on squeezing the balls and holding it for a few seconds, then relaxing for a few seconds. The University of Maryland Medical center recommends performing kegel exercises 10 times, three times per day.
Perform the standing exercise. The standing exercise uses the weight of the balls and the force of gravity to make you work your PC muscle. Stand and position your feet shoulder-width apart. Use your PC muscle to hold the balls in your vagina. If you stop contracting your PC muscle, the balls will fall out. Perform this exercise three times per day, working each time to hold the balls in place longer.
Perform the squatting exercise. The squatting exercise combines elements of both the sitting and standing exercises. Place your feet as wide apart as you can. Bend your knees slightly to move into an easy squat. Use your PC muscle to both hold the kegel balls in place and move them back and forth. Move into a deeper squat to make the exercise more challenging.
Use the balls during routine activities. This is similar to the standing exercise. Use your PC muscle to hold the balls in place while you do housework, go for a brief walk or take a shower. Make sure you're strong enough to hold the balls in place so they don't fall out at potentially embarrassing moments.
Remove the kegel balls by sweeping a finger into the vagina, behind the first ball and gently pulling downward. Wash with warm water and very mild soap. Rinse well, making sure to remove all soap residue as soap can irritate the delicate vaginal tissues.