Kegel Balls for Beginners And How They’ll Transform Your Sex Life
Kegel Balls for Beginners – If you’ve ever wondered how Kegel balls (Ben Wa balls) can boost bladder control, core strength, and sexual sensation, you’re in the right place. In this easy‑to‑follow guide, I’ll show you what to look for, how to use them safely, and how to progress from your first set to heavier weights.
What Are Kegel Balls, and How Do They Work?
Kegel balls are small, weighted balls that are designed to help you work out your pelvic floor muscles. Think of them as tiny dumbbells, but for the muscles you can’t see! When you insert Kegel balls, your muscles naturally engage to keep them in place. Over time, this “exercise” strengthens those muscles.
Sizes and Weights
Kegel balls come in different sizes and weights. Beginners usually start with a larger, lighter ball and work their way to smaller, heavier ones. That’s because bigger, lighter balls are easier to keep in place, so they’re perfect for learning.
Materials
Most Kegel balls are made from body-safe materials like silicone or metal. Silicone is soft and beginner-friendly, while metal balls are heavier and more advanced.
How to Use Them
You simply insert the balls (usually with a bit of water-based lubricant to make it comfortable) and go about your day, or do specific exercises while they’re in. The challenge of keeping them in place is what gives your pelvic floor a workout.
The basic idea is that, just like lifting weights strengthens your arms, Kegel balls help strengthen your pelvic floor muscles. This can help with bladder control, faster postpartum recovery, and even increase sensitivity during sex. It’s like a little workout you can do almost anywhere.
How Do Kegel Balls Work?
When you insert Kegel balls, your pelvic muscles naturally contract to keep them from slipping out. These are the same muscles you use when you hold in pee or have an orgasm. Using Kegel balls regularly makes these muscles stronger and more responsive. It’s like going from lifting 2-pound weights to 10-pounders at the gym—except with sexier results.
The Progress Is Real
Women I’ve spoken with say they start noticing changes after a few weeks of consistent use. It’s subtle at first—maybe you feel a bit more control or sensation during sex. But over time, the results can be game-changing:
- Stronger orgasms: Tightening those muscles makes for better, more intense climaxes.
- More control during sex: You’ll feel more connected to your body and in control of how things feel during penetration.
- Increased confidence: It feels great knowing your body is functioning at its best.
Some even say their partners have noticed a difference (yes, that’s a thing!). But the best part? It’s not just about the physical changes—it’s also about feeling more in tune with your body and your pleasure.
How to Use Kegel Balls: A Quick Guide
Using Kegel balls isn’t complicated, but there are a few tips to help you get started:
- Start Small: If you’re new, begin with lighter, larger Kegel balls. As your strength builds, you can switch to smaller, heavier ones.
- Lube Up: A little bit of water-based lubricant makes insertion easier.
- Go Slow: Insert them while lying down if you’re a beginner—gravity isn’t your friend in the early days!
- Move Around: Once you get the hang of it, try standing, walking, or even doing light chores while wearing them. The more you move, the more engaged your muscles will be.
- 15 Minutes a Day: You don’t need to wear them all day—just 15-20 minutes a few times a week is enough to see results.
Benefits of Using Kegel Balls
You might be thinking, “Okay, but why would I even need to strengthen my pelvic floor?” It’s a fair question! Pelvic floor health is important for everyone, not just people recovering from childbirth or those experiencing bladder leaks. Here’s a look at the top benefits:
Improved Bladder Control
This is probably the biggest reason people start using Kegel balls. If you’ve ever felt like you “leak” a bit when you laugh, sneeze, or jump, you’re not alone. Strengthening the pelvic floor can help prevent those accidental leaks.
Enhanced Core Strength
The pelvic floor is part of your core, along with your abs and back muscles. When it’s strong, your entire core is stronger, which can improve posture and balance.
Postpartum Recovery
Many new moms use Kegel balls as a way to rebuild strength in their pelvic floor after giving birth. It can help with recovery and reduce discomfort.
Better Sexual Health
Using Kegel balls can increase blood flow and sensitivity, which may lead to stronger orgasms. For many people, that’s reason enough to give it a try!
Relief from Pelvic Pain
A lot of people don’t realize that pelvic pain can actually be helped by strengthening the muscles in that area. If you deal with discomfort, Kegel exercises might help ease it over time.
These benefits aren’t just for women, by the way. While Kegel balls are mostly marketed towards women, pelvic floor exercises benefit everyone, regardless of gender.
Choosing the Right Kegel Balls for You
Not all Kegel balls are created equal, and finding the right one can make a big difference, especially if you’re a beginner. Here are some tips for picking out the perfect Kegel balls for beginners:
Start with Size and Weight
As I mentioned earlier, beginners should look for larger, lighter Kegel balls. These are easier to use and less likely to slip out while you’re getting the hang of things.
Consider the Material
If you’re new to Kegel balls, I’d recommend going with a set made from medical-grade silicone. It’s soft, hypoallergenic, and easy to clean. Once you’re more experienced, you might want to try heavier materials like metal for a more challenging workout.
Look for a Retrieval Cord
Many Kegel balls come with a small cord that hangs outside the body, making it easy to remove them. It’s an especially helpful feature if you’re just starting out and want a bit more control.
Weighted Sets for Progression
Some brands offer sets with different weights, so you can gradually increase the intensity as you build strength. This is great if you’re planning to make Kegel exercises a regular part of your routine.
Trusted Brands
Look for well-reviewed brands with a reputation for safety and quality. Companies like LELO, We-Vibe, and Intimina are known for high-quality, body-safe products that are worth the investment.
Common Mistakes for Kegel Balls Beginners
Like any exercise, there are a few mistakes that beginners sometimes make when starting with Kegel balls. Here’s what to watch out for:
Starting Too Heavy
Trying to use a heavy ball right off the bat can lead to frustration and even discomfort. Start light, build up gradually, and remember that consistency matters more than weight at first.
Using Them Too Long
Some people think wearing Kegel balls for hours will speed up results. Not true! Overworking the muscles can lead to soreness and fatigue. Aim for 10-30 minutes a few times a week.
Not Relaxing Between Contractions
Just like any other muscle, the pelvic floor needs to rest. Make sure you’re not tensing up the whole time. Practice holding and relaxing to get the most balanced workout.
Skipping Hygiene
Kegel balls need to be cleaned after every use. Skipping this step can lead to bacteria buildup, which can cause infections.
Kegel Balls for Beginners – My Suggestion to You
From my experience in the industry, I’ll tell you this: Kegel balls work—but only if you use them consistently. They’re not a magic solution where you use them once or twice and suddenly have super-strong muscles. It’s just like going to the gym. If you half-ass it, you won’t see results, and you’ll just get frustrated.
The women I’ve talked to who’ve seen the biggest improvements were the ones who committed to using them regularly over time. So, if you’re going to buy Kegel balls, make sure you’re serious about it. This isn’t a quick fix—it takes patience and dedication. But if you put in the effort, the results can be incredible.
So, ask yourself: Are you ready to do the work? If yes, Kegel balls can absolutely make a difference. If not, you might want to skip it. But if you’re in, you’ll feel the change—and so will your partner.
You want to know more? Check out my blogpost about the Best Couple Vibrators of 2025
