How to Use Kegel Balls to Strengthen Pelvic Floor
Pelvic floor exercises, commonly known as Kegel exercises, are a vital component of maintaining a healthy pelvic floor. The pelvic floor is a group of muscles that support the bladder, bowel, and uterus, and play a crucial role in sexual function. Using Kegel balls, also known as Ben Wa balls or pelvic floor weights, can help enhance the effectiveness of these exercises. In this article, we will guide you on how to use Kegel balls to strengthen your pelvic floor.
Understanding Kegel Balls
Kegel balls are small, weighted spheres designed to be inserted into the vagina. They come in various sizes and weights, with some models even featuring a handle for added control. The primary purpose of Kegel balls is to provide resistance during pelvic floor exercises, thereby strengthening the muscles and improving overall pelvic floor health.
How to Use Kegel Balls to Strengthen Pelvic Floor
1. Choose the Right Kegel Balls: Before starting your Kegel ball exercises, select a pair that suits your comfort level. Begin with lighter weights and gradually increase as your muscles become stronger.
2. Proper Insertion: Wash your hands and the Kegel balls thoroughly before use. Lie down on your back with your knees bent and feet flat on the floor. Gently insert the balls into your vagina, using a lubricant if necessary. Once inserted, they should feel comfortable and secure.
3. Holding the Balls: Once the Kegel balls are in place, you can start your exercises. Hold the balls for a few seconds, then release them. Repeat this process for several minutes. As you become more comfortable with the exercise, try to hold the balls for longer periods.
4. Kegel Exercises: While holding the Kegel balls, perform traditional Kegel exercises. These involve tightening and relaxing your pelvic floor muscles. To identify these muscles, try to stop urination midstream. That’s the sensation you should aim to create with your Kegel exercises.
5. Gradual Increase: As your muscles become stronger, you can increase the duration and intensity of your exercises. You can also try incorporating different movements, such as moving the balls in and out of your vagina or performing circles with them.
6. Consistency is Key: Like any exercise routine, consistency is crucial for achieving results. Aim to perform Kegel ball exercises daily, or at least a few times a week, for the best outcomes.
7. Listen to Your Body: It’s essential to listen to your body during Kegel ball exercises. If you experience discomfort or pain, stop the exercise immediately and consult a healthcare professional.
8. Maintenance: Once you have achieved your desired level of strength, you can continue using Kegel balls to maintain your pelvic floor health. You can also incorporate other exercises, such as yoga or Pilates, to further support your pelvic floor.
In conclusion, using Kegel balls to strengthen your pelvic floor can be an effective and enjoyable way to improve your overall health. By following these steps, you can achieve stronger pelvic floor muscles and enjoy the benefits that come with a healthy pelvic floor.
