Kegel balls are small, weighted devices you insert vaginally to strengthen your pelvic floor muscles. They work by forcing those muscles to contract and hold the ball in place, essentially turning everyday movement into a passive workout. Using them correctly comes down to choosing the right weight, inserting them properly, and building up your wear time gradually.
How Kegel Balls Work
Your pelvic floor muscles sit like a hammock at the base of your pelvis, supporting your bladder, uterus, and rectum. When you insert a kegel ball, those muscles have to engage just to keep it from slipping out. This creates a low-level, sustained contraction without you having to think about it. Many kegel balls also contain smaller weighted balls inside that jiggle when you move, generating passive vibrations against the vaginal wall that stimulate additional muscle activity and help you become more aware of the muscles you’re targeting.
This is different from doing kegel exercises on your own, where you actively squeeze and release in timed sets. With a kegel ball, the training is passive: you insert it and go about your day while your pelvic floor does the work of holding it in place. Both approaches are effective. Research on weighted vaginal devices and pelvic floor exercises found that each produces a 40 to 60 percent decrease in urinary leakage frequency, and about half to just over half of women in clinical studies considered themselves cured or significantly improved.
Choosing the Right Kegel Ball
Kegel balls come in different sizes, weights, and materials, and picking the right one matters more than most people realize.
Material: Look for medical-grade silicone. It’s body-safe, nonporous (meaning bacteria can’t burrow into the surface), and easy to clean. The FDA notes that silicone biocompatibility depends on the manufacturer meeting quality standards, so buy from reputable brands that specify “medical-grade” or “body-safe” silicone on the packaging. Avoid balls made from porous materials like jelly rubber or unfinished plastic, which can harbor bacteria no matter how well you wash them.
Weight and size: If you’ve never used kegel balls before, start with a single, larger ball. A bigger diameter is actually easier to hold in place because your muscles don’t have to work as hard. Lighter weights (around 25 to 30 grams) are also more forgiving for beginners. As your pelvic floor gets stronger over weeks, you can progress to smaller diameters, heavier weights, or sets with two connected balls, which require more muscular effort to keep in position.
Retrieval cord: Most kegel balls designed for pelvic floor training have a silicone string or loop attached for easy removal, similar to a tampon string. If you’re new to this, a retrieval cord is non-negotiable. It makes the whole process less stressful.
How to Insert a Kegel Ball
Insertion is straightforward, but a few details make it more comfortable.
- Use water-based lubricant. Apply a generous amount to the ball and around your vaginal opening. Water-based lube is important because silicone-based lubricants can degrade medical-grade silicone over time, breaking down the surface of the ball.
- Lie down. A reclined position with your legs apart is the easiest starting point. This relaxes your pelvic floor and makes insertion smoother.
- Insert slowly. Gently slide the ball in the same way you’d insert a tampon. Push it in far enough that it sits comfortably, with the retrieval cord or string remaining outside your body. You shouldn’t feel the ball pressing against your opening once it’s in place.
- Stand up carefully. Once the ball is inserted, stand up slowly. You’ll immediately feel your pelvic floor muscles engage to hold it. If the ball starts to slip out right away, lie back down and push it slightly higher, or try a lighter or larger ball.
How Long to Wear Them
Start with just a few minutes per day. This isn’t a situation where more is better, especially at first. Your pelvic floor muscles fatigue like any other muscle group, and overdoing it can lead to soreness or muscle tension that’s counterproductive.
For the first week, aim for five to fifteen minutes while doing light activities around the house, like cooking or folding laundry. Walking is particularly effective because the movement causes the internal weights to shift, increasing the stimulation your muscles receive. Over the following weeks, gradually increase your wear time as your comfort and strength improve. Some women eventually wear them for an hour or more during daily activities, but there’s no need to rush to that point.
You can also combine passive wear with active kegel exercises while the ball is inserted. The Cleveland Clinic recommends working up to 10 contractions per set (squeezing for five seconds, then relaxing for five seconds) and doing three sets per day. Performing these deliberate squeezes with the ball in place gives your muscles something to grip against, which can make the exercise feel more intuitive and effective. Many women find it difficult to know whether they’re doing kegels correctly on their own, and the ball provides a physical reference point.
How to Remove a Kegel Ball
Removal should feel easy, not like a tug-of-war. The key is relaxing your pelvic floor rather than tensing up. Lie down or squat, take a few slow breaths, and gently pull the retrieval cord at a downward angle. If you’re having trouble, adding more water-based lubricant around the opening can help. You can also try bearing down slightly, the same gentle push you’d use during a bowel movement, to move the ball toward the opening. There’s no medical risk if the ball feels “stuck” for a moment. Your vaginal canal is a closed space, so the ball can’t go anywhere. Relax, reposition, and try again.
Cleaning and Care
Clean your kegel ball before and after every use. Warm water and a mild, unscented soap are sufficient for medical-grade silicone. Rinse thoroughly to remove any soap residue, which can cause irritation. Let the ball air dry completely before storing it in a clean, breathable pouch or container. Avoid tossing it loose into a drawer or makeup bag where it can pick up lint and bacteria.
If your ball is solid, one-piece medical-grade silicone with no seams or battery compartments, you can also sterilize it by boiling it in water for three to five minutes. Check the manufacturer’s instructions first, since balls with internal mechanisms or mixed materials may not tolerate heat.
Replace your kegel ball if you notice any cracks, discoloration, or a tacky texture on the surface. Damaged silicone can become porous, defeating the purpose of choosing a body-safe material in the first place.
What Results to Expect
Pelvic floor strengthening is slow, steady work. Most women notice changes after four to six weeks of consistent use. The first thing you’ll likely notice is better awareness of your pelvic floor muscles, followed by improved bladder control. Sneezing, laughing, or jumping without leaking is a common milestone. Clinical research combining pelvic floor training with adjunctive tools like weighted devices has shown cure or improvement rates as high as 73 to 97 percent for stress urinary incontinence, though individual results vary based on the severity of weakness and consistency of training.
Some women also report improved sensation during sex, which makes sense anatomically. Stronger pelvic floor muscles increase blood flow to the area and give you more voluntary control over contraction and relaxation during intercourse. These benefits tend to build gradually rather than appearing overnight, so consistency matters far more than intensity.
Who Should Be Cautious
Kegel balls are not appropriate during pregnancy, immediately after childbirth, or while you have a vaginal infection or an IUD that was recently placed. If you have pelvic organ prolapse, a hypertonic (overly tight) pelvic floor, or chronic pelvic pain, using a weighted ball without professional guidance can make symptoms worse. In these cases, a pelvic floor physical therapist can assess whether kegel balls are a good fit for your specific situation or whether a different approach would be more effective.