Kegel Balls and Exercises that are beneficial
Posted on April 10 2019
Kegel Balls aka Ben Wa Balls are typically small circular weights that are used to strengthen the pelvic floor. More Specifically the Kegel Exercise Balls are designed to help, improve and maintain these muscles in both women and surprisingly men. In this article, we will view
Here are a few things we will cover in this article:
- Why you should use them
- How to prepare
- Beneficial Kegel Ball exercises that can be done
- How to Remove
- What is the Risk if any involved with using Kegel Balls?
Why you should use them?
Well, there are multiple reasons women do and not only should use the kegel balls – one of course with what you mainly hear about - which is to strengthen the pelvic floor, but this also can help boost your sex life. Yes, that’s what we said, actually boost your sex life.
How you may ask? Well, one reason being with having strong pelvic floor muscles, this can actually allow you to have sex that is more intense sex and possibly even lead to a better orgasm since the pubococcygeus or (PC) muscles contract during an orgasm.
Beneficial Kegel Ball exercises that can be done
Preparing your kegel balls: To get your Kegel balls ready for use, you should, remember to wash your hands thoroughly with antibacterial soap and make sure to prepare your Kegel balls with warm water and antibacterial soap, and give them a nice dry. Get out your lube and rub a generous amount of water-based lube on the balls so they’re easy to insert.
How to Insert:
- Lie down in a comfortable position (spread eagle is often best).
- Slowly and steadily insert the first ball.
- Kegel balls are usually connected to each other by a small piece of string or plastic, so slip that inside your vagina as well.
- Once the string is tucked in, gently start to insert the second ball into your vagina.
- Push the balls into your vagina as far as you’re comfortable with. If your balls have a removal string or loop, it should hang outside of your vagina, so make sure it’s not accidentally tucked in with the rest of the balls.
- Tighten your pelvic floor muscles to hold your Kegel balls inside of you, and go about your day.
Beneficial Kegel Ball exercises that can be done
The Sit & Squeeze:
The Sit & Squeeze is basically the practice of contracting and relaxing the pelvic floor muscle at the same time. So sometimes. To do this exercise, you can either sit in a chair on down on your legs and knees and in a relaxed position, but with your back straight.
Step 1: To do this contraction or to understand how its done, a good way to explain it would be like if you’re stopping yourself from going pee. That contraction would be your pelvic floor muscles.
Step 2: To perform this exercise, simply contract those muscles and hold them for about 5 seconds and then release for 5 seconds.
Step 3: Once you got that part down, the next party is easy – simply repeat this 10 times back to back and try it from 3-5 times a day for great results.
Squats (Sumo Style) – Great Exercise and amazing for the butt too!
This exercise actually hits multiple benefits, including getting that nice butt ya wanted, but also helps with strengthening your hamstrings and quads. You can also mix this up for a more intense workout by using a barbell.
1: Start off by standing in an upright position and stand with your head and chest held up and out
2: Place your feet shoulder-width apart of even a bit slightly wider out.
3: Engage the abs and also your pelvic muscles as we described above.
4: Sit back and down like if sitting in a really tiny little chair and also try to keep your head forward as the upper body bends forward a bit.
5: Lower down, but ensure your thighs are parallel to the floor and knees are right over your ankles and then press your weight back into your heels.
6: Keeping everything engaged, especially your pelvic muscles, push through your heels and bring yourself back up into the starting position.
Bridge pose is another one of the top poses and is amazing for the glutes! This specific exercise gets the pelvic floor in activation mode and works wonders.
1: Start by laying flat on your back and your and keep your hips and feet hip length apart. Bring your shoulders in under your back and join your palms together and facing them down on the floor.
2: Begin with deep breathes, starting with steady inhales and exhales. On your exhale lift your hips towards the sky to enter what is called bridge position
3: In each repetition, try holding your breath for 3-5 seconds while engaged in bridge pose and then release back down the floor while inhaling slowly
4: Try this exercise for at least 5 repetitions.
The Tabletop workout exercise adds hips and pelvic floor muscle engagement, while also working out the abs.
- Your abs should be engaged and your inner thighs should be activated, legs touching.
- In a controlled movement, begin to slowly split your legs so each knee falls outward, reaching a comfortable position.
- Slowly raise back to the start.
- Complete 10–15 reps and 3 sets.
Removing Your Kegel Balls.
Most Kegel Balls have a string or loop and these types are highly recommended for removal. Follow the steps below for removal.
- Lay down in a comfortable position.
- Add more lube if needed to your vaginal opening.
- Slowly pull on the removal string until they slide out.
Are there any risk to Kegel Balls
Although Kegel Balls are indeed considered safe there are some things that you should keep in mind of course.
You should only squeeze for about 3-5 seconds at a time, with breaks of at least 5-7 seconds between. When engaging the pelvic area try not to squeeze for too long. Breaking is always necessary in every exercise. Also make sure not keep in your Kegel balls in for more than four to six hours at a time, as this may overexert your pelvic floor
And always, always make sure to keep your Kegel Balls clean.