How to Use Kegel Balls

Medically reviewed by Dr. Megan Fleming Ph D. on 09/06/2022

Looking to experience the benefits of Kegel Balls but not sure where to start? Let Lovehoney's experts give you the lowdown on how to use them.

Welcome to Lovehoney’s Guide on How to Use Kegel Balls for sexual pleasure and enhanced pelvic floor strength. This article will walk you through a breakdown of the many different types of Kegel balls, which ones to choose, and how to use them safely for Kegel exercises.

Kegel balls have enjoyed a renaissance, in part thanks to the Fifty Shades trilogy of books by author, E. L. James. Based on the sex toys in the books, Lovehoney launched the first official collection of Fifty Shades of Grey-inspired sex toys, a collection which included the Fifty Shades of Grey Inner Goddess Silver Pleasure Balls - which was an instant bestseller.

Kegel balls come from Asia, where they were used for centuries for sexual stimulation. Today, Kegel balls are also used to strengthen the pubococcygeus muscle (PC muscle), which has many benefits.

One sex expert, Kim Anami, actually lifts weights with her vagina after years of doing what she calls “vaginal kung fu”, which is Kegel ball exercising to build vaginal strength and stamina. She even lifts surfboards and coconuts with her vagina! How amazing is that?

But, before you go juggling coconuts with your private parts, read through this article first to find out the best ways to use Kegel balls for maximum results.

Best Vibrating Eggs & Kegel Exercisers

What are Kegel (Ben Wa) Balls?

Lovehoney Main Squeeze Heavy Double Kegel Balls

Kegel balls have many names, including ben wa balls, sex balls, vagina balls, and other fancy names like geisha balls, Burmese balls, orgasm balls, Venus balls, and even jiggle balls. They come in many different designs and materials, from glass Ben Wa balls, and metal jiggle balls, to silicone Kegel balls, and vibrating love eggs.

With so many options, it can be a bit confusing when choosing the best toy for you. That’s why we’ve put together this guide to help demystify these ancient sex toys that are making a big comeback and take your vagina pleasure to the next level of intensity.

Traditional Ben Wa balls (often misspelled as ben wall balls) feature a pair of metal balls attached by a string. You can think of them as barbells for the vagina which give the vaginal muscles something to squeeze around for resistance training.

These metal balls are hollow in the center, and some have smaller, free-roaming balls inside them that jiggle around as you move. Jiggle balls are weighted as well, so when the balls move around they create a pleasurable sensation as you use them. Other types of Kegel balls include vagina balls made of solid glass. These provide a smooth solid surface to squeeze around but don’t jiggle inside.

Silicone Kegel exercisers are the most popular choice and come with a metal ball coated in body-safe silicone for comfort. These are often weighted and jiggle as well. People like these because the silicone acts as a cushion, making them very comfortable for all-day use. They come in single or dual balls, as well as barbell-shaped balls, each of which has its advantages.

Most Kegel balls have a retrieval cord, for easy removal. Traditional Ben Wa balls do not have retrieval cords and are removed with the old squat, push and scoop method.

Yoni eggs are another type of Kegel ball that have made the news lately. They are made from jade, rose quartz, or other types of semi-precious stones. While some people love them, they have fallen under scrutiny because they can be non-porous, which means they can’t be sterilized and therefore are not as body-safe as glass, metal, or silicone types of sex toys.

What's the difference between Love Eggs and Kegel Balls?


The main distinction between a love egg and a Kegel ball is that the first is designed purely for sexual pleasure, while Kegel balls are also designed for strengthening the pelvic floor.

Love eggs also vibrate and some have a cord that connects them to a battery-powered controller so you can control the levels and types of vibration. Some are rechargeable and come with a wireless remote control or even a smartphone app so you can play with them virtually as your lover takes control of your pleasure to tease and delight you from a distance.

What's the difference between Anal Beads and Kegel Balls?


Anal beads are designed to be used in the anus and feature a series of small beads on a string that are used for anal play and pleasure.

Kegel balls, however, are for vaginal use only and shouldn’t be used up the butt. Why? Kegel balls often don’t have a large enough retrieval ring or flanged base to stop them from getting lost up inside the anal canal - something that could send you to the emergency room. Not fun!

Video: Kegel Balls vs Love Eggs | What's the difference?

Join our resident sexpert, Annabelle, as she guides you through the wonderful world of kegel balls and love eggs. Are they the same? Will they both tighten your pelvic floor? Are either a suitable breakfast option? All will be revealed.

Why do people use Ben Wa Balls?

People enjoy doing Kegel exercises to help boost sexual pleasure for both the user and their partner by providing more powerful orgasms as well as for a tighter feeling vagina.

Others may want to use them to strengthen their pelvic floor and aid in urinary incontinence for better bladder control.

Using Kegel Balls for pelvic floor health


The pelvic floor muscles can weaken over time, due to many factors including gynecologic surgery, aging, pregnancy and childbirth, as well as frequent coughing, laughing or sneezing, straining too much during constipation, or just from weight gain.

Exercising your PC muscle has numerous health advantages:

  • Strengthening the pelvic floor helps with urinary incontinence for better bladder control.

  • Pelvic floor exercises help prevent prolapse, which is when your pelvic organs such as the uterus or bladder sags into the vagina.

  • Exercising your PC muscle can help women after vaginal births to restore the vaginal muscle tone and promote perineal health.

Doing pelvic floor exercises for sexual health and pleasure

orgasm 1

Doing pelvic floor exercises enhances sexual pleasure, regardless of your age, and can be done anywhere, anytime, even without anyone knowing.

  • Kegel exercises strengthen the muscles in the vagina, which makes it tighter, more elastic and helps remove pelvic tension.

  • A tighter vagina can enhance lovemaking for P-in-V intercourse. Rhythmic squeezing of your vagina during intercourse will massage your partner’s penis, for enhanced sexual pleasure.

  • During menopause, Kegels can help increase blood flow to the pelvic region which aids in stimulating the libido and increases natural lubrication.

  • Increased blood flow enhances arousal and sensation, which leads to more satisfying orgasms.

  • Strengthening these muscles also helps vagina owners reach orgasm easier, experience more pleasure, and have more powerful orgasms. This can lead to multiple orgasms and enhance G-spot stimulation as well.

How to use Kegel Balls safely

Here are the steps for how to use Kegel balls safely.

Step 1.

Wash your hands and the Kegel balls with antibacterial soap. Dry with a clean towel.

Step 2.

Apply water-based lube to both the balls and your vagina opening to make insertion easier.

Step 3.

Get comfortable, by laying on your back with your legs spread wide.

Step 4.

Carefully insert the first ball and the string if it is attached to a second ball.

Step 5.

Continue to insert the second ball as far as you are comfortable with.

How deep should Kegel Balls go?

Do not insert too deeply, as you should be able to feel the bottom ball with your fingers. 1-2 inches deep is recommended, just far enough so they feel secure and won’t fall out.

Step 6.

Squeeze your pelvic muscles around the balls. Hold for 5 seconds, then release and relax for 5 seconds. Repeat up to 10 times per session.

Alternate method:

You can alternately insert the Kegel balls and as you hold them inside, go about your day, brushing your teeth, doing chores, during a shower, or even while watching TV.

How to remove Kegel Balls

You can leave Kegel balls in for up to six hours. After use, follow these steps to remove your balls.

Step 1.

Apply more lube to the vagina so balls easily slide out.

Step 2.

Use the retrieval string to slowly pull the balls out of the vagina.

Step 3.

Alternatively, you can squat and push the balls out with your vaginal muscles.

Are there any potential risks?

While Kegel balls are mainly safe, here are a few things to keep in mind during use.

  • Don’t squeeze longer than 5 seconds at a time and be sure to relax in between each squeeze so you don’t cause strain on your vaginal muscles.

  • Remove if you feel any discomfort or pain during use.

  • Make sure to clean your balls before and after use.

It is important to consult your doctor if you experience any of the issues below:

  • Severe pain.

  • Unusual discharge or odor.

Before using Kegel balls, talk to your doctor if:

  • You are pregnant or just after childbirth.

  • You are recovering from gynecological surgery.

  • You have a pelvic infection.

  • You experience painful sex.

  • You use menstrual cups or have an intrauterine device.

How to maximize sexual pleasure from Ben Wa Balls

Ben Wa balls are a lot more fun when you pair them with a clitoral vibrator for extra pleasure during masturbation. You can also use them during anal sex by inserting them in the vagina to add pressure to the G-spot.

Like Anastasia in Fifty Shades Freed, you can use your Kegel balls for a bit of foreplay by inserting them before a sexy date night or wear them all night as you go on dining and dancing. Every time you move, the balls will jiggle inside of you, preparing your vagina as it enhances blood flow and lubrication.

How to clean and store Kegel Balls

Keeping your Kegels balls clean is very important, as unclean balls can harbor bacteria and can lead to an infection if not properly cleaned.

Luckily, cleaning is super easy, just follow these steps once removed:

1. Thoroughly clean with warm water and antibacterial soap. You can also get specific sex toy cleaners made especially for this purpose.

2. Rinse well to remove any soapy residue.

3. Pat dry with a clean towel or allow to air dry for several hours.

4. Once completely dry, store them in a plastic bag or sex toy storage case.

H2: How to choose the right Kegel Balls

Choose Kegel balls based on your comfort level, vaginal strength, experience level, and what you want to use them for.

Remember, love eggs and those that vibrate are designed more for sexual pleasure, whereas Kegel balls are designed for women’s sexual health and strengthening the pelvic floor.

Beginners should start with larger-sized balls to make them easier to squeeze around. Balls with less weight are easier to hold inside and those with a retrieval ring are simpler to remove as well.

Intermediates can try smaller, free-standing balls with more weight to make their workout extra challenging for quicker results.

The 5 best Kegel Balls for beginners

Here are Lovehoney’s best Kegel balls for beginners, based on our customer reviews.

The best to tone your pelvic floor

Lovehoney Health Silicone Kegel Toning Set

This Kegel Toning Kit comes with 3 Kegel exercisers that gradually create more of a challenging workout as you progress through the weights. The kit includes one single Kegel exerciser, and two double Kegel exercisers, weighing progressively more. Each ball is coated with body-safe silicone and fitted with sturdy removal loops for straightforward retrieval.

What customers say: "After using the set for a week I can already tell my pelvic floor is stronger so would definitely recommend. Aside from the health benefits the strength increase can also increase orgasm strength. It also encourages you to take time for yourself and perhaps explore a bit more which can help increase your confidence!"

Buy now

The best app-controlled vibrating love egg

We-Vibe Jive App Controlled Rechargeable Love Egg Vibrator

This love egg vibrator is ideal for couple's play in the bedroom and beyond. Use the We-Vibe app on your phone to experience the multiple vibration speeds and patterns or create your own. It is a discreet and quiet toy that either partner can control , no matter how far apart you may be. It comes as no surprise that this love egg is perfect for long distance relationships.

What customers say: "I bought this with the thought of 'risky' public play and the excitement of getting caught, or trying to stifle an orgasm as the waiter arrives to take your drinks order. After that my partner couldn't stop herself telling every other woman in the group that she was wearing it and any significant others present that they should buy one for their woman."

Buy now

The best Ben Wa balls for beginners

Fifty Shades of Grey Inner Goddess Kegel Toner Balls 2.7oz

These Inner Goddess Kegel Toner Balls are also a Fifty Shades customer favorite, featuring internal free-roaming jiggle balls that stimulate you for delicious G-spot pleasure. The curved egg shape makes them easier to insert for novices, and they are nicely weighted for a beginner to intermediate workout.

What customers say: "Perfect for beginners. I’m new to kegal balls and these are fantastic. The jiggly balls inside them, make them so pleasurable during a spanking too!"

Buy now

The best Kegel training set

Tracey Cox Supersex Kegel Training Set

This Supersex Kegel Training Set from acclaimed sexpert, Tracey Cox, features six progressively weighted Kegel balls for the ultimate Kegel workout to tone and strengthen your pelvic floor and for amazing orgasms. Made of hypoallergenic silicone, each ball gets gradually more challenging as you grow with experience. Comes in its own stylish storage box.

What customers say: "Noticeable improvement within the first week of use. If you are wondering should I??? The answer is yes!!! Most definitely you wont regret it."

Buy now


How long does it take to see results?

Just like other workouts, consistency is key to seeing faster results. If you perform Kegel exercises correctly and regularly, they will make your pelvic floor muscles stronger and tighten your vagina.

Many studies found that doing Kegels exercise consistently for 8 weeks is:

Is there a difference between Kegel and Ben Wa Balls?

Kegel balls are used for helping strengthen the pelvic floor, whereas Ben Wa balls are used as pleasure balls for sexual enhancement.

Do Kegel weights make you tighter?

Adding more weight to your Kegel balls makes for a more challenging workout, so, yes, Kegel weights can make you tighter over time, with consistent use.


Whether you are using Kegel balls for improving your pelvic floor, to overcome incontinence, or for sexual pleasure, one thing is for sure: they are easy to use and lots of fun to explore.

And, who knows… if you get good enough you may be able to lift coconuts with your vagina!

More Sexual Happiness Advice

You can never know enough about sex, right? Join us on our sexploration journey via the thriving Lovehoney forum, our weekly Sexual Happiness podcast and our blog.

Lovehoney Forum

Sexual Happiness Podcast

Lovehoney blog