How to Use Kegel Balls for Pelvic Floor Training
By JOUJOU | Published: 2026-10-25
Category: How-to Guides
Learn how to use kegel balls for pelvic floor training. This guide covers preparation, insertion, and exercises for beginners using ben wa balls.
Quick answer
Start with lightweight, beginner-friendly kegel balls like the First Time Love Balls Triple Lover, insert them with lubricant, and practice holding them in place with pelvic floor contractions.
Why start with lightweight balls
Beginners should use balls that are easy to insert and hold. The First Time Love Balls Triple Lover have a 1.25-inch diameter and a soft polyurethane coating, making them a comfortable starting point. Heavier or larger balls are better for advanced users who already have good pelvic floor control.
How to use kegel balls for pelvic floor training
- 1. Prepare the balls and your body: Wash the kegel balls with warm water and mild soap. Apply a water-based lubricant to the balls and your vaginal opening to ease insertion. Never use silicone lubricant with polyurethane-coated balls; it can degrade the material.
- 2. Insert the balls gently: Find a comfortable position like squatting or standing with one leg raised. Gently push one ball at a time into the vagina, similar to inserting a tampon. Leave the retrieval string or loop outside if included. If you feel pain or resistance, stop and try a smaller ball or more lubricant.
- 3. Practice holding the balls: Stand up and walk around. Squeeze your pelvic floor muscles to hold the balls in place. Start with 5-second holds, then release. Repeat for 10 cycles. If the balls slip out, your pelvic floor muscles may need strengthening. Try lighter balls or shorter sessions.
- 4. Increase duration and intensity: Gradually increase hold time to 10 seconds and do 3 sets daily. Once comfortable, try walking or light jogging to challenge your muscles more. Stop immediately if you feel the balls moving too low or slipping out; reinsert and try a gentler exercise.
- 5. Remove and clean after use: Pull the retrieval string or bear down gently to remove the balls. Wash them with soap and water, then store in a clean, dry pouch. Never leave kegel balls in for more than 30 minutes at a time to avoid muscle fatigue or irritation.
Product facts
- First Time Love Balls Triple Lover BEN WA BALLS: Designed for easy vaginal insertion with a diameter of 1.25 inches and a soft polyurethane coating. The smaller size and soft texture reduce discomfort, making them ideal for first-time kegel ball users.
First Time Love Balls Triple Lover BEN WA BALLS
