When it comes to women’s wellness, pelvic floor health is a vital yet often overlooked aspect. The pelvic floor is the group of muscles that forms a hammock-like support at the base of your pelvis, holding up organs like the bladder, uterus, and rectum. Keeping these pelvic muscles strong is crucial for everything from bladder control to sexual function.
In this comprehensive guide, we’ll explain what the pelvic floor is and why it matters, the benefits of strong pelvic muscles, how to perform Kegel exercises correctly, and how to use Kegel balls (also known as Ben Wa balls) safely. We’ll also discuss the role of Kegel training in postpartum recovery and sexual wellness, and how these tools can fit into your intimate wellness routine. Whether you’re a new mom looking to aid postpartum recovery or simply want to enhance your intimate wellness, strengthening your pelvic floor can be a game-changer.
What Is the Pelvic Floor?
The pelvic floor is a layered network of muscles and connective tissues stretching across the bottom of the pelvis. It’s often described as a “hammock” of muscles that attaches from the pubic bone at the front to the tailbone at the back, supporting the pelvic organs in between. These muscles wrap around the urethra, vagina, and anus, and act like a living sling – they tighten to keep urine, stool, and gas from leaking (helping you stay continent) and relax to allow normal urination, bowel movements, and comfortable sexual intercourse. In essence, the pelvic floor muscles provide critical support for organs like the bladder, uterus, and rectum while also playing a key role in continence and sexual function.
When the pelvic floor muscles become weakened or stretched (due to factors like pregnancy, childbirth, aging, or surgery, women can experience a range of problems. Common issues include urinary incontinence (leaking urine when you cough, laugh, or have a sudden urge) and even pelvic organ prolapse, where organs like the bladder or uterus sag or bulge into the vaginal canal. Weak pelvic muscles can also diminish sexual sensation. Clearly, maintaining a strong pelvic floor is important for avoiding these issues and preserving quality of life.
Benefits of Strong Pelvic Floor Muscles
Strengthening your pelvic floor through Kegel exercises can lead to numerous benefits for women’s health and quality of life. Here are some key advantages of having strong pelvic muscles:
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Better bladder control: A strong pelvic floor helps prevent urine leakage and urgency. In fact, pelvic floor exercises are commonly recommended to stop or reduce incontinence (unwanted leaking).
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Reduced prolapse risk: Toned pelvic muscles provide support to pelvic organs, lowering the risk of pelvic organ prolapse (when organs like the uterus or bladder sag downward). The same NHS source notes pelvic exercises can improve prolapse symptoms.
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Enhanced sexual function: Many women find that stronger pelvic floor muscles increase sexual sensation. The Cleveland Clinic notes that Kegel exercises can improve sexual health and even lead to stronger orgasms by improving muscle tone and blood flow in the pelvic region.
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Postpartum recovery: After childbirth, doing Kegel exercises helps restore muscle tone in the pelvic area. Mayo Clinic advises new mothers to perform pelvic floor exercises after delivery to help prevent postpartum bladder leakage and speed up recovery. Regular training also promotes healing of perineal tissues and improves core stability during the postpartum period.
Kegel Exercisers and Kegel Balls: How They Work
Kegel exercisers are tools designed to help you perform pelvic floor exercises more effectively. The most common type is the Kegel ball (also known as Ben Wa balls or pelvic floor balls). These are small weighted balls that are inserted into the vagina to provide resistance during your exercises. According to the Cleveland Clinic, Kegel balls (often round and made of body-safe materials) are placed inside like a tampon, and your pelvic floor muscles naturally contract to hold them in place as you go about your day. By simply wearing the balls for a short time, you’re essentially giving your pelvic muscles a “workout,” since the muscles must engage to keep the weights from slipping out.
How do Kegel balls help strengthen muscles? Think of it like lifting weights at the gym – adding a weight makes the muscle work harder. Similarly, the extra weight of Kegel balls adds an extra challenge to your pelvic floor training. You can also actively squeeze your pelvic muscles around the balls (just like doing a Kegel squeeze) to increase the exercise intensity. Many sets of Kegel balls come with multiple weights or sizes, so you can start with a lighter, larger ball (easier to hold) and gradually progress to smaller or heavier balls as your strength improves.
Beyond basic balls, there are other types of pelvic floor exercisers available. Some women use weighted vaginal cones or eggs in a similar way. Modern adult wellness brands even offer high-tech Kegel exercisers – for example, wearable smart devices that sync with a smartphone app to guide you through pelvic floor workouts, or vibrating Kegel exercisers that make the routine more engaging. These tools all serve the same purpose: to help you consistently engage and strengthen your pelvic floor muscles as part of your intimate wellness routine.
How to Do Kegel Exercises (Step-by-Step)
Kegel exercises are discreet and simple once you know how to isolate the right muscles. You don’t need any equipment to do basic Kegels. Follow these steps to perform a Kegel exercise correctly:
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Identify your pelvic floor muscles: The first step is finding the right muscles. One method is to try stopping the flow of urine mid-stream or imagine tightening as if holding in gas – the muscles you engage are your pelvic floor. (Only do this as a test, not regularly while urinating, which can cause issues) You can also insert a clean finger into your vagina and squeeze; if you feel a tightening around your finger, you’ve found the correct muscles.
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Contract (“lift”) the muscles: Once you’ve located the pelvic muscles, practice contracting them. Imagine you are sitting on a marble and you want to lift the marble up into your body using those internal muscles. Tighten your pelvic floor muscles upward and inward. Hold the contraction for about 3 seconds (at first), then relax the muscles for 3 seconds. This counts as one Kegel rep.
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Focus on form and breathing: While doing a Kegel, be careful to use only your pelvic floor muscles. Your abdomen, buttocks, and inner thighs should remain relaxed. Avoid holding your breath; breathe normally as you squeeze and release. If you find yourself tensing other areas or holding breath, reset and try again with a smaller contraction.
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Repeat and establish a routine: Aim to do about 10 repetitions per session. Over time, try to lengthen the contraction to 5 seconds and the relaxation to 5 seconds as you build strength. Perform at least 2 to 3 sessions of Kegel exercises a day. For example, Mayo Clinic recommends doing at least three sets of 10–15 Kegels daily. You might do one set in the morning, one midday, and one before bed. Consistency is key – the more regularly you train these muscles (without overdoing it), the stronger they will become.
Tips: In the beginning, it may be easiest to practice Kegels while lying down, since you won’t be working against gravity. As you get stronger, you can do exercises sitting or standing as well. With practice, you’ll be able to do Kegels anytime and anywhere (sitting at your desk, driving, etc.) without anyone noticing. Don’t be discouraged if you don’t see results immediately – most women start to notice improvements (like fewer leaks) after several weeks of regular exercise.
How to Use Kegel Balls Safely
When used correctly, Kegel balls can be a safe addition to your pelvic floor routine. Here is a step-by-step guide for using Kegel balls:
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Clean and prepare the balls: Always start with clean hands and clean Kegel balls. Wash the balls with warm water and mild antibacterial soap, then dry them thoroughly. Apply a generous amount of water-based lubricant to the balls to ensure comfortable insertion (never use silicone lube on silicone balls, as it can damage the material).
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Find a comfortable position and insert: It’s often easiest to insert Kegel balls while lying down on your back with knees bent (or you can stand with one foot up on a stool). Gently insert the first ball into your vagina. If your Kegel balls are attached by a string or loop, insert the first ball, then tuck the string inside a bit and push in the second ball. Make sure the retrieval string (if there is one) remains hanging outside for easy removal. The balls should sit comfortably inside (typically a couple of inches in). If you feel one slipping out or not positioned correctly, adjust by gently pushing it a little deeper.
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Contract your muscles to hold the balls: Once both balls are inserted, consciously tighten your pelvic floor muscles a little to secure them in place. You can stand up slowly – gravity will make your pelvic muscles engage to hold the weights. Try walking or doing light household tasks while holding the balls. You may feel a subtle sensation or added weight, which is normal. You can also perform a few Kegel squeezes with the balls in to further exercise your pelvic muscles.
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Start with short sessions: Especially for beginners, wear the balls for only a few minutes to start. The Cleveland Clinic advises starting with just a few minutes per day and gradually increasing the time as your muscles get stronger. You might begin with 5 minutes, and over several days or weeks work up to 10-15 minutes or more as tolerated. However, do not keep Kegel balls in for too long – experts recommend not exceeding about 4 to 6 hours at a time. Overusing them could overwork your muscles or increase risk of infection.
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Remove the Kegel balls gently: To remove, relax your body and get into a comfortable position (many women find it easiest to lie down or squat slightly). If your balls have a pull-cord or loop, gently tug on it while bearing down slightly with your pelvic muscles, and allow the balls to slide out slowly. If they are individual balls without a string, you may need to squat and use your pelvic muscles to push them out (similar to pushing out a tampon). Never yank the balls out aggressively – take your time and relax to let your muscles release them.
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Clean and store after use: After removing the balls, wash them again thoroughly with warm water and soap. It’s crucial to clean your Kegel balls before and after every use to prevent bacteria from causing an infection. Dry them completely and store them in a clean, dry place (many products come with a storage pouch or case). Proper hygiene will keep the balls safe for the next use.
Safety tips: Always listen to your body – using Kegel balls should not be painful. If you experience any pain or sharp discomfort, remove them immediately. Do not use Kegel balls if you have an active vaginal infection. If you are pregnant or have recently given birth, get clearance from your healthcare provider before using internal Kegel devices. With proper use and common-sense precautions, Kegel balls can be a beneficial part of your intimate wellness routine.
Kegel Exercises in Postpartum Recovery
Pregnancy and childbirth are among the top reasons pelvic floor muscles weaken for women. During pregnancy, the pelvic floor bears the weight of the growing uterus, and vaginal delivery can stretch or even injure these muscles. It’s no surprise that many new moms experience issues like urine leakage when sneezing or a feeling of heaviness “down there” after giving birth. In fact, the NHS notes that if you have a leaky bladder or a heavy dragging sensation postpartum, it’s a sign that you should start strengthening your pelvic floor again. Even women who have a C-section can benefit – the strain of carrying a baby for nine months can still weaken the pelvic support structures, so postpartum pelvic floor exercises are important for all mothers.
Doing Kegel exercises regularly in the postpartum period can dramatically help your recovery. They improve blood circulation to the perineum (the area between vagina and anus), which can aid healing of any tears or episiotomy and reduce swelling. The gentle contractions also help tighten the vaginal walls back up over time, restoring muscle tone. The Mayo Clinic specifically advises new mothers to do pelvic floor exercises after childbirth to prevent or lessen postpartum urinary incontinence. Kegels can be started as soon as you feel comfortable – often within days of a normal delivery (consult your doctor if you had any complications). Start gently, doing a few contractions at a time. Over the weeks, you’ll likely notice improved bladder control and core strength. In fact, pelvic therapists often include Kegels in postnatal recovery programs, because stronger pelvic muscles provide better support for your pelvic organs and lower back as you return to everyday activities. Overall, incorporating Kegel exercises into your postpartum routine is a natural, empowering way to help your body recover from childbirth.
Kegel Exercises and Sexual Wellness
Pelvic floor strength is closely tied to sexual function. When these muscles are toned, they increase blood flow to the pelvic region, which can boost arousal and natural lubrication. Many women find that strong pelvic muscles heighten sensation during intercourse and improve their ability to reach orgasm. The Cleveland Clinic affirms that Kegel exercises can enhance sexual health and lead to stronger orgasms. Essentially, being able to consciously squeeze and relax your vaginal muscles allows for more control and intensity during sex. This can be especially beneficial after childbirth, when some women feel their vagina isn’t as tight – Kegel training helps firm up those muscles from the inside, which can restore confidence and pleasure.
Kegel balls can also play a role in sexual wellness. Beyond exercise, some women enjoy the subtle stimulation that wearing Kegel balls provides. The movement of the weights inside can create a light, pleasurable sensation with everyday motions. It’s no wonder they’ve been popular in erotic contexts for centuries (and even made mainstream by pop culture references like Fifty Shades of Grey). You might incorporate Kegel balls into foreplay – for example, wearing them for a while before intimacy to increase anticipation. Stronger pelvic floor muscles may also enhance your partner’s experience, as you can grip and release during intercourse. Overall, by improving muscle tone and your awareness of those muscles, Kegel exercises and tools can lead to increased sexual satisfaction and confidence in the bedroom.
Incorporating Kegel Exercises into Your Wellness Routine
The beauty of Kegel exercises is that they don’t require a big time commitment or special location – you can fit them into your daily routine seamlessly. For instance, you might do a set of Kegels each morning when you wake up, another while sitting at your desk or feeding your baby, and another at bedtime. Some women find it helpful to link Kegel practice with regular activities (like after using the restroom or during daily commute) as a reminder. If you’re using Kegel balls, you could wear them for a short session while doing light chores or relaxing at home. Over time, performing these exercises will become as routine as brushing your teeth – just another healthy habit in your day.
Remember that pelvic floor health is an ongoing aspect of self-care. Consistency is key: it may take a few weeks of regular exercise to notice significant improvements, but the benefits – from improved bladder control to enhanced sexual confidence – are worth it. Many adult wellness brands now emphasize intimate fitness as part of overall wellbeing, offering products like Kegel exercisers alongside other self-care items. By embracing pelvic floor exercises (with or without the aid of Kegel balls), you’re investing in your long-term health, postpartum recovery, and sexual wellness. It’s a simple, empowering practice that can help you feel more confident and in control of your body.
In summary, pelvic floor training is a natural and effective way to support your body after childbirth, prevent common issues like leaks or prolapse, and even boost your intimate satisfaction. By incorporating Kegel exercises and tools like Kegel balls into your wellness routine, you can take proactive steps toward better pelvic floor health – an investment that pays off in comfort, confidence, and quality of life.
