Let’s be real – Kegel balls, vaginal weights, and pelvic floor exercises aren’t exactly things most of us learned about growing up. But they should be.
Your pelvic floor muscles play a huge role in everything from bladder control to sexual function. And when they’re strong, you feel the difference.
The good news? You don’t need complicated routines. Learning how to use Kegel weights is actually simple, beginner-friendly, and (dare we say) a little empowering.
In this guide, we’ll walk you through everything step-by-step, including what these devices are, how to use kegel weights, and when you should vs shouldn’t use them.
What are Kegel weights?
Think of Kegel weights (or Kegel balls) as tiny gym equipment… but for your pelvic floor.
They’re small, weighted balls made from smooth, body-safe silicone, designed to be inserted into the vagina. Once inside, your pelvic floor muscles naturally contract to hold them in place. This is where the magic happens.
Unlike traditional Kegel exercises, where you’re kind of guessing if you’re using the correct muscles, these give you instant feedback. If the weight stays in place, you’re engaging the right muscles.
Simple, effective, and way less confusing than trying to figure it out on your own.
What are the benefits of using Kegel exercise balls?
Let’s talk about why so many women are adding Kegel balls to their routine:
1. Strengthen women’s vaginal pelvic floors
Your pelvic floor muscles support your bladder and other pelvic organs, so keeping them strong is key. According to Psychology Today, Kegel exercises can help improve muscle control and reduce common issues such as leaks — especially after childbirth.
So, if you’ve ever laughed, sneezed, or jumped and thought “uh oh”… you’re not alone. Strengthening your pelvic floor can help prevent those awkward moments caused by pelvic floor weakness.
2. Improve stimulation during intercourse
This is the part people don’t always talk about. Stronger muscles mean better muscle tone, improved vaginal lubrication, and enhanced sexual function.
Why?
Since regular use of these devices increases your muscle tone, this can increase sensitivity and lead to stronger, more controlled orgasms.
So yes, Kegel weights work, and not just for health reasons. They can seriously upgrade how you feel in your body, too.
Want to learn more about how you can enhance sexual experiences and pleasure? Learn more ways to improve your orgasms here.
3. Lead to better sleep
This might surprise you, but strengthening your pelvic floor muscles can actually support better sleep.
When your pelvic floor is weak, you may experience issues like frequent nighttime urination (hello, interrupted sleep). By improving muscle tone with regular kegel weight exercises, you can gain better bladder control. This means fewer middle-of-the-night wake-ups.
There’s also a relaxation benefit. When you practice controlled contractions and releases, you’re training your body to engage and fully relax the pelvic floor muscles. This can help reduce underlying tension in the pelvic bowl, which is often linked to stress and discomfort.
Better control, less tension, fewer disruptions… it all adds up.
How do you know if your pelvic floor is weak?
Do you actually need to strengthen your pelvic floor muscles? Here are a few common signs of pelvic floor weakness to look out for:
- Leaking urine when you cough, laugh, sneeze, or exercise
- Struggling to hold in urine for long periods
- A feeling of heaviness or pressure in your pelvic area
- Reduced sensation during intimacy or changes in sexual function
- Difficulty fully emptying your bladder
These symptoms happen when your pelvic floor isn’t strong enough to properly support your bladder and other pelvic organs.
The good news? This is very common and very fixable.
By strengthening the right muscles with Kegel exercises (especially with Kegel weights), you can rebuild strength, improve control, and feel more confident in your body again.
If you’re unsure, a physical therapist who specialises in pelvic health can help you determine whether your pelvic floor muscles are weak or if something else (such as tightness or pelvic pain) might be the cause.
How to use Kegel weights the right way
If you’re wondering how to use Kegel weights, don’t worry. It’s easier than you think.
- Start light: Always begin with the lightest weight. No need to rush — this isn’t a competition. If you purchase Kegel weights online in South Africa from The Playtime Company, you get a set of four weighted Kegel balls that are different sizes. They range from 15g to 55g.
- Clean and prep: Wash your Kegel balls with warm water and a gentle cleanser. This keeps everything safe and hygienic.
- Get comfortable: Lie down or stand — whatever feels easiest for you.
- Insert gently: Insert the vaginal weights just like you would a tampon. Relax your body, tension makes it harder.
- Engage your muscles: Now gently contract your pelvic floor muscles (like you’re stopping the flow of urine, but don’t actually practice during peeing).
- Hold and release: Hold for a few seconds, relax, and repeat for about 10–15 minutes.
- Level up: As your strength improves, move up to heavier pelvic floor weights.
Additional tips for the best use:
When learning how to use Kegel weights, one of the biggest challenges is actually identifying the correct muscles. To find these muscles, imagine you’re trying to stop yourself from passing gas and gently stopping the flow of urine at the same time.
Also, don’t hold your breath. Breathe normally while engaging your pelvic floor muscles to avoid tension in your core or glutes.
If you feel your abs, thighs, or bum tightening instead, you’re likely not using the right muscles yet, and that’s okay. It gets easier with practice.
Not sure you’re using the correct muscles? A physical therapist who specialises in pelvic health can help guide you.
When should you use Kegel balls?
There are a few moments in life where Kegel balls can be especially helpful:
- Postpartum recovery: After having a baby, your pelvic floor muscles can feel… let’s just say, not their strongest. Using pelvic floor exercises with weights can help rebuild strength over time.
- Urinary incontinence: If leaks are part of your daily life, strengthening your pelvic floor can make a noticeable difference.
- Pelvic organ prolapse: When your pelvic organs don’t have enough support, strengthening the surrounding muscles can help improve stability and comfort.
- For better intimacy: Want to feel more connected to your body? Stronger muscles can boost confidence, increase sensation, and improve overall sexual function.
Even if none of the above applies, using Kegel weights is a great way to support your long-term pelvic health.
When shouldn’t you use Kegel balls?
As amazing as Kegel weights are, they’re not for every situation.
- During pregnancy: It’s best to avoid vaginal weights unless your doctor gives you the green light.
- If you have an infection: If something feels off (like a yeast infection or UTI), give your body time to heal first.
- If you have pelvic pain or tightness: Not all pelvic floor issues come from weakness — sometimes the muscles are too tight. In this case, using weights can actually make pelvic pain worse.
- During pelvic rest: If you’ve been told to avoid inserting anything (after surgery, for example), definitely skip it.
If you’re unsure, chatting with a physical therapist who focuses on pelvic health or physical therapy can help you figure out what’s best for your body.
How long does it take to see results?
One of the most common questions is: how long will it take before you actually notice a difference?
The answer depends on consistency, but most people start to feel improvements within a few weeks of regular Kegel exercises.
- 2–3 weeks: You’ll start becoming more aware of your pelvic floor muscles and how to engage the right muscles
- 4–6 weeks: Improved control (especially with bladder leaks)
- 8–12 weeks: Noticeable strength, better muscle tone, and improved sexual function
The key is consistency, not intensity. Using Kegel weights a few times a week is far more effective than doing random pelvic floor exercises once in a while.
Stick with it, and your body will respond.
How to clean and care for your Kegel weights?
Taking care of your Kegel balls is simple and super important for your pelvic health.
Before and after each use, wash your vaginal weights with warm water and a mild, body-safe cleanser. Dry them thoroughly with a clean towel and store them in a hygienic pouch or container.
Avoid using harsh chemicals or boiling unless specified by the manufacturer.
Keeping your pelvic floor weights clean ensures they stay safe, comfortable, and long-lasting — so you can focus on your results with confidence.
Why should you use vaginal weights instead of traditional pelvic floor muscle training?
Here’s the thing: Traditional pelvic exercises sound simple, but many people do them wrong. That’s where vaginal weights come in. Here are some of the main reasons you should use them.
1. You get real feedback
With a Kegel weight, you’ll feel if you’re using the right muscles a lot easier than without them. No more guessing or hoping you’re doing it correctly.
2. You’re more likely to stick with it
Basic pelvic floor exercises are easy to forget. Using Kegel balls makes it feel more like a routine (and less like a chore).
3. It adds resistance (which means results)
Just as lifting weights at the gym helps build strength faster, adding resistance does too. Pelvic floor weights give your muscles that extra challenge.
4. Better coordination = better results
Your pelvic floor muscles work with your core and other muscles in your pelvic bowl. Training them together improves control, strength, and even sexual satisfaction.
So yes, Kegel weights work, and they make the whole process easier, more effective, and honestly… better overall.
FAQ
How long should you use Kegel weights?
A good starting point is 10–15 minutes per session, around 3–5 times a week. You don’t need to overdo it. Your pelvic floor muscles respond best to consistent, controlled Kegel exercises rather than long sessions.
As your muscle tone improves, you can gradually increase the time or move up to a heavier Kegel weight.
Can you walk around with Kegel weights?
Yes, you can, but only once you feel comfortable. Beginners should start by using their Kegel balls while lying down or standing still.
As your pelvic floor strength improves, you can try light movement, such as walking around the house. This actually helps train your pelvic floor muscles to engage during everyday activities.
Can Kegel weights improve intimacy?
They absolutely can. Stronger pelvic floor muscles can lead to better control, increased vaginal lubrication, and enhanced sensitivity.
Many women notice improved sexual function, including stronger and more satisfying orgasms. It’s one of those benefits that goes beyond just pelvic health.
Where can you buy Kegel weights in South Africa?
You can easily find high-quality vaginal weights and pelvic floor weights from reputable online adult stores in South Africa, like The Playtime Company.
Look for sets made from body-safe silicone, ideally with multiple weight options so you can start with the lightest weight and progress comfortably.
Get your Kegel weights online in South Africa
Ready to feel stronger, more confident, and more connected to your body?
The Playtime Company’s Kegel balls are designed to make your pelvic floor exercises simple, effective, and actually enjoyable. Made from smooth, body-safe silicone, they’re perfect whether you’re just starting or ready to level up.
From improving pelvic floor health to enhancing sexual function, these pelvic floor weights are a small change that can make a big difference.
Start with the lightest weight, stay consistent, and trust the process.
