08/06/2026
Let’s talk about a workout your gym routine is probably missing: the pelvic floor. 🏋️♀️✨
Ever heard of Kegel balls (sometimes called Ben Wa balls or pelvic trainers)? If you’ve seen them and wondered what they actually do (or how they work), you’re not alone! Consider this your beginner-friendly guide to leveling up your pelvic health.
What are they?
Kegel balls are small, weighted spheres designed to help strengthen your pelvic floor muscles. Think of them like dumbbells for your pelvis!
Why use them?
A strong pelvic floor supports your bladder, uterus, and bowels. Regular use can:
✨ Improve bladder control (goodbye, sneeze-leaks!)
✨ Enhance intimacy and sensation
✨ Support postpartum recovery
How to Use Them (Step-by-Step) 👇
1️⃣ Prep: Wash your hands and the weights with warm water and antibacterial soap. Apply a generous amount of water-based lubricant to the balls for comfortable insertion.
2️⃣ Insert: Find a comfortable position (lying down or standing with one leg up). Gently insert the balls into your va**na, leaving the retrieval string or loop hanging outside (just like a tampon).
3️⃣ Engage: Stand up. Your body’s natural instinct will be to contract your muscles to keep the weights from falling out. That contraction is a Kegel!
4️⃣ The Workout: Start small. Try wearing them while walking around the house for 5–15 minutes a day. You can also actively squeeze and release your muscles while holding them.
5️⃣ Remove & Clean: Gently pull the string to remove them. Wash them thoroughly, let them air dry, and store them safely.
⚠️ Pro-Tip: If you’re completely new to this, start with the lightest weight in your set. Like any muscle group, you don't want to overtrain on day one!
Have you ever tried pelvic floor trainers, or are you curious to start? Drop your questions below or slide into our DMs! 💬👇
