Pelvic Floor Health 101 How to Use Kegal Balls

Pelvic Floor Health 101: How to Use Kegal Balls


The pelvic floor is a crucial yet often overlooked part of the human anatomy. Understanding its role and maintaining its health is essential for overall well-being. In this article, we delve into the basics of the pelvic floor, its functions, and the importance of pelvic floor health.

Defining the Pelvic Floor

Anatomy and Location

The pelvic floor refers to a group of muscles, ligaments, and connective tissues that form a supportive hammock-like structure at the base of the pelvis. It spans from the pubic bone to the tailbone, supporting organs such as the bladder, uterus, and rectum.

Muscle Layers

The pelvic floor comprises multiple layers of muscles, including the levator ani and coccygeus muscles. These muscles work together to provide support, stability, and control over pelvic organ functions.

Functions of the Pelvic Floor Muscles

Support for Pelvic Organs

One of the primary functions of the pelvic floor is to provide structural support for pelvic organs. A strong and well-functioning pelvic floor helps prevent organ prolapse, where organs may descend into the vaginal or rectal areas.

Control of Bowel and Bladder Functions

The pelvic floor plays a crucial role in controlling bowel and bladder functions. Proper contraction and relaxation of these muscles are essential for maintaining continence and preventing issues such as urinary incontinence or fecal incontinence.

Sexual Function

Pelvic floor health is closely linked to sexual function. These muscles contribute to sexual arousal and satisfaction by supporting blood flow to the genital area and facilitating orgasm.

Factors Affecting Pelvic Floor Health

Pregnancy and Childbirth

Pregnancy and childbirth can significantly impact the pelvic floor. The stretching and strain during childbirth may weaken these muscles, leading to issues if not addressed through targeted exercises.


As individuals age, the pelvic floor muscles may naturally weaken. This can contribute to various pelvic floor disorders, emphasizing the importance of proactive pelvic floor care as one ages.

How to Use Kegel Balls

Wash Your Hands

Begin by washing your hands thoroughly to ensure cleanliness during the insertion process.

Relax and Find a Comfortable Position

Find a relaxed position, such as lying down or sitting with knees bent. Ensure you're comfortable before beginning.

Apply Lubricant

To ease insertion, apply water-based lubricant to the Kegel balls.


Gently insert the first Kegel ball into the vagina, ensuring the retrieval cord remains outside the body. Relax and allow the pelvic floor muscles to naturally hold the ball in place.

Gradual Exercise

Once inserted, practice Kegel exercises by squeezing and lifting the pelvic floor muscles around the kegel weights. Start with short sessions and gradually increase the duration as your muscles strengthen. You can also use our vibrating ben wa balls for extra exercises.


After your exercise session, relax your muscles and use the retrieval cord to gently remove the Kegel ball.

Incorporating Kegel Balls into Your Routine

Consistency Is Key

For optimal results, incorporate ben wa balls exercises into your routine consistently. Aim for a few sessions per week, gradually increasing intensity.

Listen to Your Body

Pay attention to your body's signals. If you experience discomfort or pain, discontinue use and consult with a healthcare professional.

Conclusion: Empowering Pelvic Floor Health

Understanding the pelvic floor and its functions is the first step toward proactive health management. By incorporating targeted exercises and lifestyle practices, individuals can empower their pelvic floor health, promoting overall well-being and preventing potential complications.

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