Our 3 favourite Kegel exercises

It's no secret that Kegel balls fascinate us! 🤩

Small in size, they nevertheless possess a great power: that of accompanying all women towards greater comfort, confidence and overall well-being.

And we say yes to that! ✊

Kegel balls (health accessories), not to be confused with geisha balls (pleasure accessories), are essential allies for women.
Whether you want to strengthen your perineum, prevent bladder weakness, improve your pelvic or sexual well-being... there's so much to be gained from doing exercises with them.

Here, we give you three practical, fun exercises to make these accessories an easy part of your daily routine, whatever your level or situation!

Ready to strengthen your muscles and make the most of these precious products?
Ladies, it's this way. ⬇

Why exercise with Kegel balls?

Kegel ball exercises help to strengthen the perineum, a key area of the female body.
These exercises are particularly recommended after childbirth or to prevent disorders such as urinary incontinence, but are also beneficial to all women outside these situations.
They promote better pelvic health and increase sensations of pleasure during sexual activity.
Thanks to their progressive weight, Kegel balls stimulate the perineal muscles with increasingly intense contractions leading to visible progress over time.
Before you start, make sure you choose a quality product and follow the steps below for safe practice. 🫶

Exercise 1: The targeted contraction (easy level)

This exercise is ideal for discovering Kegel balls and starting togently build up your perineum. If you're just starting out, then you're in the right place to get to grips with the product in a simple and fun way!

Position

Lie comfortably on the floor or a flat surface such as a bed, knees bent, feet flat and arms by your side.

Insert

Insert a light ball (weight n°1) into your vagina, using a water-based lubricant for greater comfort.

Exercise

Contract the muscles of the perineum as if you were trying to hold back a flow of urine. Hold the contraction for 5 seconds, then relax for 10 seconds.

Duration

Repeat this sequence for 10 minutes.

Aim

To strengthen the pelvic muscles, stimulate the internal organs and reduce urine leakage, and increase sensations during intimacy.

Tips

Breathe deeply and avoid contracting your legs or stomach to isolate the work on the perineum and maximise the effect.

Exercise 2: The dynamic bridge (intermediate level)

This exercise combines movements and contractions to work the whole pelvis and perineal muscles. Perform it only after you've already tried exercise 1.

Position

Lie on the floor or a flat surface such as a bed, knees bent, feet hip-width apart. Place your arms at your sides.

Insert

Insert a kegel ball with an intermediate weight (weight 2) into your vagina, using a water-based lubricant for greater comfort.

Exercise

Slowly raise your pelvis by pushing on your legs while contracting your perineum. Your legs should be at an angle of about 90° between your knees and your feet. Hold the position for 5 seconds, then slowly lower yourself back down before releasing completely.

Duration

Repeat this exercise 15 times.

Aim

To strengthen the perineum and all the pelvic floor muscles and improve the tone of the rest of the body.

Tips

Keep your back straight and shoulders relaxed throughout the movement, while avoiding excessive arching of your lower back.

Exercise 3: Active walking (advanced level)

For women who want to step up their routine, this fun exercise combines activity, movement and contractions to strengthen the perineum while standing. If you've never used Kegel balls before, don't start with this exercise and opt for one of the other two above instead.

Position

Stand with your legs slightly apart, your feet firmly planted on the floor and your arms by your sides. You can place your hands on your lower abdomen to help you feel the contractions more easily despite the movements.

Insertion

Place the heavier ball in your vagina and make sure it stays in place when you contract. If you want to make the exercise more gentle, use a lighter weight.

Exercise

Walk slowly and remember to contract your perineum with every step (every time you put your foot down). Hold each contraction for 3 seconds before releasing. Take 10 steps, then pause for 1 minute before starting again.
To work your cardio more intensely, you can accompany your steps with arm movements.

Duration

Do this exercise 10 times in a row.

Aim

Strengthen your pelvic floor muscles, improve your balance, exercise your legs and pelvis and work your cardio.

Tips

If the ball seems to slip, this may indicate that you need to reduce the weight for better control.
Adopt an upright, relaxed posture to avoid putting too much strain on your back and maximise the effect.

What results can you expect from Kegel exercises?

Whatever level you choose, with regular practice, these exercises can help to :

• Reduce the risk of urinary incontinence

• Tone the perineum for better support of the pelvic organs

• Improve sensations of pleasure during sexual relations

• Strengthen the pelvic muscles

Our additional information for optimal practice

Hygiene

Before and after each exercise, clean your Kegel balls with a mild soap or a cleansing foam specially designed for intimate accessories. 🫧

Progression

Start with light balls before gradually increasing the weight. In the same spirit, start with exercise number 1, then 2, then 3. 💪

Consultation

In the event of pain or discomfort, consult a healthcare professional, especially after giving birth. 💬

Regularity

For visible results, make these exercises part of your daily routine. Stick to the number of repetitions or time indicated or you risk getting the opposite result: a perineum that's too toned! It's all a question of balance. ⚖️

Prices

Prices vary depending on the brand, weight and material used, as well as whether it's a pack or an individual ball. Bear in mind that although there is not always a correlation between price and quality, these two factors are never totally dissociated. Particularly for this area, therefore, give preference to qualitative medical siliconeproducts. ✨

Now you know our 3 favourite exercises to do at home on your own.
With these exercises, you're ready to build up your perineum and enjoy the many benefits of Kegel balls. All you have to do now is observe the positive effects on your health and well-being on a daily basis! 😘

Would you like even more information on this subject? Don't hesitate to consult our article Using Kegel balls: the short practical guide.