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Everything You Need To Know About Kegels

By: Emily Fata

Pelvic Floor

Kegel balls (or Ben Wa balls), are a type of tool you can use to strengthen your pelvic floor muscles. We'd even go beyond that, calling them a toy because their effects can include tons of jiggly orgasmic feelings. They're fun, minimal effort exercises. Also if going to the gym sounds like a total pain to you, Kegel balls facilitate a kind of training that'll certainly help you gain ground in the bedroom.

If you have a pair and aren't sure where to start, or if you''re unsure of what to buy, read on! We'll walk you through how to choose the right pair and what to do after you get them home ;).

Kegel My What?

Your Kegel muscle is the muscle found along your pelvic floor, also called the pubococcygeus muscle. Have you ever had to pee, really, really bad - but there wasn't a bathroom close by? The Kegel muscle, as it turns out, is what your clenching on to when you're trying to hold it in. That squeezing motion is also the basis of all Kegel exercises, which rely on repeated contraction and release to grow stronger.

Although Kegel balls tend to be marketed primarily towards those with vaginas, everyone can use them - regardless of genitalia. Healthcare professionals recommend Kegel exercises for a variety of different health benefits, such as:

  • Treating urinary incontinence
  • Preventing vaginal prolapse
  • Speeding up vaginal post-pregnancy
  • Treating inflammation in the prostate gland

In addition to medical benefits, Kegel exercises also have a powerful effect on your sex life. You may notice while doing the workouts that the movements are very similar to the contractions that occur during climax. A stronger pubococcygeus muscle makes for stronger contractions - which ramp up the explosive potential of orgasms.

Strengthening your Kegel muscle can also help give you better control of orgasms and ejaculation - which is why we recommend them as a basic tool to address premature ejaculation, erectile dysfunction and orgasm difficulties in general.

Painless, effortless and incredibly beneficial, these exercises are some of the easiest ways to increase sexual pleasure without tremendous cost or risk.

How do I Kegel Myself?

Pelvic Floor MusclesAlthough it's possible to perform Kegel strengthening exercises on your own without any tools, Kegel balls are helpful because they don't require any concentration or forethought (e.g. counting: sets, reps, seconds). These useful balls directly stimulate the target muscle.

The Sincerely, Sportsheets Kegels are body-safe hollow balls made of silicone with little weights inside of them that are inserted into the vagina and left there. Yep, just left there. Once they're resting comfortably inside you, the weights will bounce around (as you go about your day), and the Kegel muscle will involuntarily contract as a result of this constant movement. While it may sound daunting, it is actually quite effortless, as the contractions do not cause discomfort of any kind. The whole process is designed around your body's subconscious movements, making it easier for you.

Keeping your Kegel exercise kit clean is crucial! If they aren't cleaned and stored correctly, they can introduce harmful bacteria into your vagina that could lead to a serious infection. They should be thoroughly cleaned and dried before and after each use. Kegel balls come in their own storage pouch and should be stored there when not in use.

To prepare the Kegel balls, you should first thoroughly wash your hands with antibacterial soap. Next wash your Kegel balls with antibacterial soap under warm water, then carefully dry them off with a clean towel.

When inserting Kegel balls - particularly for the first time - it helps to lie down with your legs relaxed. Apply an ample amount of lubricant to the balls (preferably water-based, as silicone Kegel balls may degrade if a silicone lubricant is applied) and slide one in - at a speed that is comfortable to you. Push the ball upwards (similarly to how you might push in a tampon) as far as they go comfortably. Once in, just stand-up and go about your day.

It's not unheard of for people to orgasm just from having their Kegel balls in and moving around because they are just that awesome. Jumping up and down, running and riding in a car or bus can all add to that delightful 'jiggle factor' that makes your Kegel muscle contract like you've just had a quickie instead of a typical work commute. There are lots of things you can do with Kegel balls inserted. Try keeping them in while you stimulate your clitoris, or using the anal exerciser while masturbating.

Finally, don't confine your Kegel exercises to pre-coital activities alone. Try actively doing them while having sex and see how that feels. It?s a great way to spice up one's genital repertoire. From a tightening, pulsating vagina to a stronger, harder erection, Kegel exercises might be just what the sex doctor ordered.

Where Can I Get My Hands on Them?!

There are so many different varieties of Kegel balls out there, it can be overwhelming to choose. Some are sets of balls attached by string, some are made of metal or glass, and they come in a variety of weights and sizes. This is where the distinction between 'Ben Wa balls' and 'Kegel balls' typically refer to larger balls with a string, encased in hard plastic or medical grade silicone, but both exercises are effectively the same.

With all types, your top priority should be making sure they're body-safe since you're going to be putting them in and out of yourself on a regular basis. You should ensure the materials are non-porous. Avoid rubber and jelly, and lean more towards silicone, glass and metal. Make sure the string is not made from braided cloth. This can quickly turn into a very nasty bacteria trap. If it has a string, it should be completely silicone coated.

Regarding size and weights, it comes down to what you feel is the most comfortable for you. Sportsheets sell a set of Kegel balls with a gradation of different weights. The heavier the ball, the more effort is needed to keep it in - and the more of a work-out your vagina will get. It's recommended that beginners try wearing Kegel balls for a half hour, 3 times a week. Like with weights, you can increase the time as your vagina masters the current difficulty level.