Our 3 favourite Kegel exercises

It's no secret that Kegel balls fascinate us!

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

And to that, we say yes!

Kegel balls ( health accessories), not to be confused with geisha balls (pleasure accessories), are indispensable allies for women.

Whether you want to strengthen your perineum , prevent urinary leakage , improve your pelvic or sexual well-being … you have so much to gain from practicing exercises with it.

Here, we provide you with three concrete and fun exercises to easily integrate these accessories into your daily routine, whatever your level or situation!

Ready to strengthen your muscles and take advantage of these valuable products?
Ladies, this way.

Why practice exercises with Kegel balls?

Kegel ball exercises They help to strengthen the perineum , a key area of the female body.

These exercises are particularly recommended after childbirth or to prevent problems like urinary incontinence , but not only that! They are recommended for all women, even outside of these situations.

They promote better pelvic health and increase sensations of pleasure during intimacy.

Thanks to their progressive weight, Kegel balls stimulate the perineal muscles with increasingly intense contractions, leading to visible progress over time.
Before you begin, make sure to choose a quality product and follow these steps for safe practice.

Exercise 1: Targeted contraction (easy level)

This exercise is ideal for discovering Kegel balls and gently starting to strengthen your pelvic floor muscles. If you're a beginner, then you've come to the right place to learn how to use the product in a simple and fun way!

Position

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

Insertion

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

Exercise

Contract your pelvic floor muscles as if you were trying to stop the flow of urine. Hold the contraction for 5 seconds, then relax for 10 seconds.

Duration

Repeat this sequence for 10 minutes.

Objective

Strengthen pelvic floor muscles, stimulate internal organs and reduce urinary incontinence , increase sensations during intimacy.

Advice

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

Exercise 2: The dynamic bridge (intermediate level)

This exercise combines movements and contractions to work the entire pelvis and perineal muscles . Perform it only after you have already tried exercise #1.

Position

Lie down on the floor or on a flat surface like a bed, with your knees bent and feet hip-width apart. Place your arms along your body.

Insertion

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

Exercise

Slowly lift your pelvis by pushing through your legs while contracting your pelvic floor muscles . Your legs should form an angle of approximately 90° between your knees and feet. Hold this position for 5 seconds, then slowly lower yourself back down before relaxing completely.

Duration

Repeat this exercise 15 times.

Objective

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

Advice

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

Exercise 3: Active walking (advanced level)

For women looking to intensify their routine, this fun exercise combines activity, movement, and contractions to strengthen the pelvic floor muscles while standing. If you've never used Kegel balls before , don't start with this exercise; instead, choose one of the two mentioned above.

Position

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

Insertion

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

Exercise

Walk slowly and remember to contract your pelvic floor muscles with each step (each time you put your foot down). Hold each contraction for 3 seconds before releasing. Take 10 steps, then take a 1-minute break before repeating.
To work your cardio more intensely, you can accompany your steps with arm movements.

Duration

Practice this exercise 10 times in a row.

Objective

Strengthen pelvic floor muscles , improve balance, engage legs and pelvis and work on cardio.

Advice

If the ball seems to be slipping, this may indicate that you need to reduce the weight for better control.
Adopt a straight and relaxed posture to avoid putting too much strain on your back and maximize the effect.

What results can be expected from Kegel exercises?

Regardless of the level chosen, and with regular practice , these exercises will allow you to:

• reduce the risk of urinary incontinence,

• toning the perineum for better support of the pelvic organs,

• to enhance the sensations of pleasure during sexual intercourse,

• strengthen the pelvic muscles.

Additional information on how to use Kegel balls correctly

Hygiene

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

Progression

Start with light balls before gradually increasing the weight . Similarly, begin with exercise number 1, then 2, then 3.

Consultation

If you experience pain or discomfort, consult a healthcare professional , especially after childbirth.

Regularity

For visible results, incorporate these exercises into your daily routine. Respect the number of repetitions or the indicated time, otherwise you risk achieving the opposite result: an overly toned pelvic floor! It's all about balance.

Price

Prices vary depending on the brand, weight, material, and whether it's a pack or a single ball. Keep in mind that while there isn't always a direct correlation between price and quality , these two factors are never completely separate. Especially for this area, therefore, prioritize high-quality products made of medical-grade silicone .

You now know 3 great exercises to practice at home independently.
With these exercises, you're ready to strengthen your pelvic floor and enjoy the many benefits of Kegel balls. All that's left is for you to observe the positive effects on your health and well-being every day!
Want to discover our favorite Kegel balls? Click here!