Kegel Balls for Women: Expert Answers to All Your Questions

Usually, when you're looking to build muscle, the best thing to do is add some resistance, like dumbbells or resistance bands. This creates a type of stress that helps your muscles grow in both size and strength. Is the same true for the pelvic floor muscles though — do you need to add resistance with something like a Kegel ball for optimal pelvic health?

The answer, like many things when it comes to women's and pelvic health, isn't straightforward. While Kegel balls can certainly be beneficial for some women, the research on their effectiveness is limited. A review of the research shows that while they're better than no treatment at all, adding Kegel balls to your pelvic floor health routine isn't likely to be more effective than pelvic floor muscle exercises alone or training with electrical stimulation.

That said, Kegel balls can be a useful tool for some women. The weight of the ball can provide a unique kind of feedback that encourages your muscles to automatically contract so the ball doesn’t slip out, and they provide progressive resistance as your muscles get stronger. But before you rush out to buy a set, it's important to understand how they work, their potential benefits, and if they're right for you.

What are Kegel balls and how do they work?

Kegel balls — also known as Ben Wa balls, vaginal cones, or vaginal weights — are small, weighted balls used to help strengthen pelvic floor muscles and increase sexual sensation. They come in different sizes, weights, and materials. The main goal of using them is to add resistance to your pelvic floor muscles (PFM) during exercises, which may potentially further increase the strength of your PFM.

When you insert a Kegel ball, your PFMs naturally and reflexively contract to hold them in place. This action is similar to doing a Kegel exercise, but the added weight provides extra resistance and helps to make the movement more intuitive, potentially making your workout more effective.

What can Kegel balls do for you?

Kegel balls are commonly advertised as a solution for everything from bladder leaks to better sex. But what can they really do? When used correctly, Kegel balls may be able to help you strengthen your pelvic floor muscles. And stronger pelvic floor muscles are linked to:

• Reduced bladder leakage
• Improved sexual function and sensation during vaginal penetration
• Fewer pelvic organ prolapse symptoms

Are Kegel balls safe?

When used correctly, Kegel balls are generally safe for most folks. But they do come with some risks. For example, it’s important to use kegel balls made from body-safe materials and clean them properly to avoid vaginal irritation and infection. It’s also important to exercise with them properly to avoid muscle injury or developing chronic muscle tension (more on this below).

Do Kegel balls make you tighter?

This is a common question, and the answer is... maybe. In theory, Kegel balls can help strengthen your pelvic floor muscles, and this may result in a feeling of being tighter in your vaginal area since stronger muscles have more tone. However, it's important to know that "tightness" isn't always the goal. For a strong and healthy pelvic floor, what your muscles really need is proper muscle control — the ability to contract, relax, and automatically coordinate with the rest of your body when you need it to. 

It may also help to know that if not used correctly, Kegel balls may lead to a kind of muscle tightness that is the result of pelvic floor muscle overactivity and pain.  

Why do my Kegel balls keep coming out?

If your Kegel balls are slipping out, don't worry — this is a very common thing that can happen. Usually this is because your pelvic floor muscles aren't strong enough to hold the weight in place yet. But it can also have to do with your posture, core strength, and how you are managing intra abdominal pressure during your daily activities or exercise. 

If this is happening to you, there are a few thing you can try to prevent slippage:

• Try a weight that is either larger or lighter. Either adjustment will make it easier on your pelvic floor muscles.
• Use less (or no lubricant) when inserting it — but only if insertion is still pain free. This will make the ball less slippery and reduce the work your pelvic floor is doing.
• Try using it in positions that eliminate gravity, like sitting, or lying down.
• Take out your Kegel ball, and do your pelvic floor muscles exercise without the added resistance until your body is stronger.

Are Kegel balls good for prolapse?

When pelvic floor muscle underactivity is the main cause of your prolapse and symptoms, Kegel balls might be able to help by increasing the strength of your pelvic floor muscles. Strong pelvic floor muscles can provide more support to your pelvic organs, which can help ease symptoms. But they're not a cure-all and shouldn't be used without consulting a pelvic floor physical therapist or another healthcare provider, especially when your prolapse is more advanced.

Are Kegel balls safe during pregnancy?

Maybe. While pelvic floor muscle exercises are generally safe and good for you during pregnancy, the use of Kegel balls is more controversial. They may introduce an unnecessary risk of vaginal infection, and since there isn’t research to show that Kegel balls add any more benefit than kegels alone, the risks may not outweigh the benefits. It's best to consult with your obstetrician before using them when you’re pregnant.

What size Kegel ball do I need?

As a general rule, if you're just starting out, opt for the lightest ball that you are able to keep in your vaginal for the duration of your workout, and without any pain. As your muscles get stronger, you can gradually move up to heavier ones. Everyone is different though, and the best Kegel ball for you can depend on a variety of factors. If you’re having trouble finding the right one for you, consult with a pelvic health physical therapist. They’ll help you find the best pelvic floor tool for your individual anatomy and unique pelvic floor needs.

What do Kegel balls look like?

Kegel balls come in a variety of shapes and sizes, but they're typically round or egg-shaped. Some are single balls in a variety of weights, while others come in pairs connected by a string for easy removal. Some even have an added vibration function. They can be made of various materials including plastic, silicone, metal, or glass.

Where to buy Kegel balls?

You can find Kegel balls at many places, including sex toy shops, some pharmacies, and online. Just make sure you're buying from a reputable source that uses body-safe materials.

Will Kegel balls help incontinence?

Yes. As mentioned above, Kegel balls may help reduce stress urinary incontinence by helping to strengthen your pelvic floor muscles. However, they're not a magic cure. For best results, use them as part of a comprehensive pelvic floor rehabilitation program under the guidance of a pelvic floor physical therapist.

Can Kegel balls get stuck?

While it's rare, it’s possible for Kegel balls to get stuck. Don't panic if this happens — your vagina essentially has a dead end (at your cervix or vaginal cuff if you’ve had a full hysterectomy), so they can't go anywhere dangerous. But they can be tricky to remove on your own if they’re stuck. Try squatting and bearing down gently to encourage them outward, while you or your partner try to manually retrieve them. If you can't get them out, reach out to your healthcare provider for next steps.

‍Note: Kegel balls should never be used in your anus. Since the anatomy of your colon is different, they can get stuck. For anal use, be sure to stick to products designed specifically for this purpose. 

Who should avoid using Kegel balls?

Kegel balls aren't for everyone. Avoid them if:

• You're pregnant (unless cleared by your healthcare provider)
• You have a vaginal infection
• You've recently had pelvic surgery
• You’ve recently given birth and are still on pelvic rest
• You have pelvic pain or an overactive/tight pelvic floor
• You’re on your period. Menstrual blood can make the weight extra slippery, so it’s a good time to rest!

Top 3 Kegel balls to try

If you and your healthcare provider have decided Kegel balls are right for you, here are three options to consider:

1. INTIMINA Laselle Kegel Exerciser: Great for beginners with its progressive weight system.
2. Je Joue Ami: Offers a three-step training system.
3. Intimate Rose Kegel Weights: Comes in a set of 6 weights allowing for small progressions as you get stronger.

Kegel balls can help strengthen pelvic floor muscles for some women, but they're not a one-size-fits-all solution. If you're dealing with pelvic floor issues, your best bet is to work with a pelvic floor physical therapist who can assess your individual needs and create a tailored treatment plan. Remember, a healthy pelvic floor is about more than just being strong on its own.

Your best pelvic floor function involves way more than strength alone — it requires proper contraction and relaxation in response to bodily needs. Factors like posture, core stability, nervous system function, and overall body strength all contribute to pelvic floor health. Simply focusing on muscle clenching exercises may not address underlying issues effectively.