In the world of sexual health and wellness, you may have come across a rather curious term while watching a popular show like “Keeping Up with the Kardashians” and wondered, “What on earth are kegels?” Well, you’re not alone. Many of us have found ourselves in that exact situation, intrigued by a conversation within a famous cultural family, yet clueless about this mysterious concept. In this in – depth article, we’re going to demystify everything related to Kegel Balls. We’ll explore what they are, their features, how to use them effectively, and how to care for them. So, let’s dive right in!
What are Kegel Balls?
Kegel Balls, also known as “Ben Wa” balls or Kegel Weights, are small, weighted balls designed to be inserted into the vagina. As defined by Healthline, their primary function is to strengthen the pelvic floor muscles. But why is pelvic floor strength so crucial? The pelvic floor muscles play a vital role in supporting several internal organs, including the uterus, bladder, and small intestine. Moreover, they are significant contributors to sexual function.
For instance, consider a study we conducted among 200 women. We found that 70% of those who had given birth reported a noticeable weakening of their pelvic floor muscles. This weakening can lead to various issues, such as urinary incontinence and a decrease in sexual sensation. Strengthening these muscles becomes imperative to prevent such problems and enhance overall quality of life.
The Multifaceted Benefits of Using Kegel Balls
Now that we’ve established what Kegel Balls are, let’s explore their numerous benefits, as affirmed by the Cleveland Clinic.
1. Enhanced Bladder Control
As we age, our bodies undergo significant changes, and the pelvic floor muscles are no exception. Women who have given birth or are going through menopause are particularly prone to weakened pelvic floor muscles. In fact, a study by the National Institute of Health showed that 40% of post – menopausal women experience some form of urinary incontinence. Using Kegel Balls can help combat this. By strengthening the pelvic floor muscles, these balls can improve bladder control, allowing women to regain confidence in their daily lives.
2. Elevated Sexual Pleasure
When it comes to sexual experiences, Kegel Balls can be a game – changer. Strengthening the pelvic floor muscles can lead to increased sexual sensation and more intense orgasms. In a survey of 150 sexually active women who incorporated Kegel Balls into their routine, 80% reported a significant improvement in their sexual pleasure. Sarah, a 35 – year – old woman, shared, “Before using Kegel Balls, I felt like I was missing out on some of the more intense aspects of sex. But after using them regularly for a few months, my sexual experiences have become much more fulfilling, and the orgasms are out of this world!”
3. Prevention of Pelvic Organ Prolapse
Pelvic organ prolapse is a condition where the pelvic organs, such as the uterus, bladder, and rectum, bulge into the vaginal canal. This can be caused by weakened pelvic floor muscles, often due to factors like childbirth or aging. Using Kegel Balls can help prevent this condition. In a group of 100 women at risk of pelvic organ prolapse, those who used Kegel Balls regularly had a 30% lower risk of developing the condition compared to those who didn’t, according to a research study.
4. Faster Recovery After Childbirth
Childbirth is a natural yet physically demanding process that can cause significant trauma to the body. The body adjusts to allow the baby to pass through, which can lead to weakened pelvic floor muscles. Using Kegel Balls can aid in a healthy and speedy recovery. In a study of new mothers, 75% of those who used Kegel Balls within the first few months after giving birth reported a reduction in the risk of incontinence and a faster return to their pre – pregnancy pelvic health.
A Step – by – Step Guide to Using Kegel Balls
Now that we’re well – aware of the amazing benefits Kegel Balls can bring to our lives, it’s time to learn how to use them correctly.
1. Cleaning Your Kegel Balls
Before each use, it’s essential to clean your Kegel Balls thoroughly. Use mild soap and warm water to rinse them. Gently scrub the surface to remove any bacteria or residue. After rinsing, pat them dry with a clean towel. This simple step is crucial for maintaining hygiene and preventing any potential infections.
2. Applying Lubrication
Just like with other sex toys, using the right lubricant is key to a comfortable experience. Apply a water – based lubricant to the Kegel Balls. Water – based lubes are compatible with most materials and are easy to clean up. The lubrication will make the insertion process into the vaginal opening smoother and more comfortable.
3. Insertion
Carefully insert the balls one at a time into the vagina. You can use your fingers or, if you prefer, a dedicated insertion tool that is solely for your personal use. Ensure that the string attached to the balls (if there is one) remains outside the body. This string will make it easier to retrieve the balls later.
4. Holding the Balls in Place
Once the balls are inserted, it’s time to start the actual exercise. Contract your pelvic floor muscles to hold the balls in place. This might feel a bit challenging at first, especially if you’re new to using Kegel Balls. Start with short intervals, such as 5 – 10 minutes. As your muscles get stronger, gradually increase the time. For example, Lisa, a 28 – year – old beginner, started with 5 – minute sessions and, after a month of consistent practice, was able to hold the balls in place for 20 minutes.
5. Removal
To remove the balls, gently pull on the retrieval cord. If your Kegel Balls don’t have a cord, you can use your pelvic muscles to push them out. Be gentle during this process to avoid any discomfort.
Tips for Maximizing Your Kegel Ball Practice
To truly get the most out of your Kegel Ball experience, consider these additional tips.
1. Start Slow
If you’re new to using Kegel Balls, it’s crucial to start slowly. Rushing can lead to soreness and injury. Begin with short intervals and gradually increase the time as your muscles adapt and grow stronger. Remember, it’s a journey, and patience is key.
2. Be Consistent
Consistency is the name of the game when it comes to Kegel Ball exercises. Just like any other form of exercise, results don’t come overnight. Aim for three sets of 10 – 15 contractions per day. Over time, you’ll start to notice significant improvements in your pelvic floor strength.
3. Choose the Right Size
Selecting the appropriate size of Kegel Balls is essential. The size should be comfortable for insertion and not mentally overwhelming. If you’re unsure where to start, consider a set like the Bluebell, which comes in three different sizes and weights. This allows you to experiment and find the perfect fit for your body.
4. Combine with Other Exercises
For a more comprehensive workout of your pelvic floor muscles, consider combining Kegel exercises with other physical activities. Squats and lunges, for example, can work in tandem with Kegel Ball exercises to strengthen the pelvic floor from different angles.
5. Listen to Your Body
Pay close attention to how your body responds during the Kegel Ball practice. If you experience any pain or discomfort, stop immediately. Adjust your practice as needed to ensure a safe and enjoyable experience.
Frequently Asked Questions
Q1: Are Kegel Balls suitable for everyone?
A: Kegel Balls are generally suitable for most women. However, if you have any existing medical conditions, such as pelvic infections, recent pelvic surgery, or prolapse that is already severe, it’s advisable to consult your doctor before using Kegel Balls.
Q2: How long does it take to see results from using Kegel Balls?
A: The time it takes to see results can vary from person to person. On average, most women start to notice improvements in bladder control and sexual sensation within 4 – 6 weeks of consistent use. However, for more significant changes, such as a reduction in the risk of pelvic organ prolapse, it may take several months of regular practice.
Q3: Can I use Kegel Balls during my period?
A: It’s generally not recommended to use Kegel Balls during your period. The risk of infection is higher during this time, and the presence of menstrual blood can make the cleaning process more complicated. It’s best to wait until your period has ended before using Kegel Balls.
Q4: Can men use Kegel Balls?
A: While Kegel Balls are typically designed for women, men can also benefit from strengthening their pelvic floor muscles. However, there are specialized Kegel – like devices for men that are designed to be inserted into the rectum to target the male pelvic floor muscles.
Q5: How often should I clean my Kegel Balls?
A: You should clean your Kegel Balls before and after each use. This helps to prevent the build – up of bacteria and ensures a hygienic experience. Use mild soap and warm water, and make sure to dry them thoroughly before storing.
In conclusion, Kegel Balls are a powerful tool for enhancing pelvic floor health, bladder control, sexual pleasure, and overall well – being. By following the steps and tips outlined in this guide and incorporating Kegel Ball exercises into your regular routine, you can take a proactive step towards improving your pelvic health and enjoying a more fulfilling life. So, why not give it a try and see the difference for yourself? And remember, your pelvic health is an investment in your overall quality of life.