Everything you need to know about Kegel balls: instructions, duration and effective exercises

We don't talk about the pelvic floor enough... and yet it plays an essential role in our intimate well-being, our posture, and even our self-confidence. You may already have heard of Kegel balls, those little accessories that are inserted into the vagina to tone the pelvic muscles. But how do you use them correctly? How long can you wear them every day? And which exercises are the most effective? We explain it all, simply.

What are Kegel balls used for?

Kegel balls, also known as vaginal balls or Chinese balls, are designed to strengthen the pelvic floor. This group of muscles supports the bladder, uterus and rectum. With time, pregnancy, childbirth, or simply aging, this floor can become slack, causing bladder weakness, reduced sexual sensation, or a feeling of heaviness.

The good news is that this muscle can be worked like any other. And with Kegel balls, you add a little weight to the exercise, which helps stimulate muscle contraction naturally.

How long can you wear them every day?

The answer depends on your level of experience and the tone of your pelvic floor.

If you're just starting out :

• Start with 10 to 15 minutes a day, standing or walking.
• Don't exceed 20 minutes while your body gets used to it.

If you're used to it:

• You can go up to 30 minutes to 1 hour, depending on your comfort level.
• The most important thing is never to feel pain or discomfort.

⚠️ Avoid wearing them while sleeping or for too long in a row: like any muscle, the pelvic floor needs rest too.

What exercises should I do with Kegel balls?

Wearing the balls without doing anything is already beneficial, especially if you're moving around or doing standing tasks. But to maximize results, you can combine them with these exercises:

Long contractions (10 seconds)

• Contract your pelvic floor as if you were holding back urine.
• Hold for 10 seconds, then release for 10 seconds.
• Do 5 to 10 repetitions.

Slow squats

• Standing with feet hip-width apart, lower yourself into a squat by contracting your perineum.
• Pull up slowly, keeping control.
• 10 to 12 repetitions, 2 sets.

Buttock bridge

• Lying on your back, knees bent, lift your hips, contracting your glutes and pelvic floor.
• Lower gently.
• 10 repetitions.

Walking or daily tasks

• With your balls in place, walk around the house or do the dishes.
• The natural movement activates gentle, continuous contraction of the perineum.

Results and benefits to expect

With regular practice, you may notice

• Fewer bladder weaknesses
• Better posture
• Renewed sexual pleasure and sensations
• New confidence in your body
• Improved muscle tone.

In a nutshell

Kegel balls are a simple, discreet and powerful tool for taking care of your intimacy. With a little regularity and the right exercises, you'll see concrete results. Start slowly, listen to your body, and above all: congratulate yourself for taking this time for yourself. You deserve it.

Discover our Kegel ball here !