Kegel balls (also called Ben Wa balls, pelvic floor trainers, or love balls) are one of those products that sit somewhere between intimate wellness and pleasure — designed to strengthen the pelvic floor muscles, but often discovered in the process of browsing a shop for something else entirely. Here's what they actually do, and how to use them safely.

What they're for

Your pelvic floor is a group of muscles that supports your bladder, bowel, and (for people with vaginas) uterus. Like any muscle group, it can weaken over time — after childbirth, with age, or sometimes just from underuse. A weak pelvic floor can lead to bladder control issues, reduced sensation during sex, or a general feeling of heaviness or discomfort in the lower pelvis.

Kegel balls are a tool for exercising those muscles. Inserting them and holding them in place engages the pelvic floor in the same way a manual kegel exercise does, but with added resistance from the weight of the balls. Some people use them as rehabilitation after childbirth or surgery; others use them purely to improve sensation or control during sex. Both are valid reasons.

The main types

Classic weighted balls

A set of one or two smooth balls, joined or separate, with no motor. The weight creates resistance as your muscles hold them in place. These are the simplest and most common type, and the best starting point if you're new to pelvic floor work generally.

Vibrating kegel balls

Add a motor to the weighted design, turning them into a dual-function product — pelvic floor exercise and stimulation in one. Worth considering if you want both outcomes, but not necessary if your goal is purely muscle strengthening.

Progressive training sets

Multiple sets of balls in graduated weights, sold together. You start with the lightest and work up as your muscles get stronger. A good option if you're serious about rehabilitation or long-term training, since it removes the guesswork around when to size up.

Single vs double balls

Single-ball designs tend to be easier to insert and remove, particularly for beginners. Double balls (two joined by a short cord or flexible shaft) provide a bit more weight and resistance, so they're a natural second step once you're comfortable with a single.

Sizing and weight

Kegel balls come in a range of sizes (diameter) and weights, and it's not always obvious which to start with. As a rule: start lighter and smaller than you think you need. If the balls slip out easily during normal movement (standing, walking), that's a sign your pelvic floor needs the work — it doesn't mean you picked the wrong product. You'll progress to heavier weights as the muscles strengthen, usually over a few weeks to a couple of months.

If you've recently given birth, had pelvic surgery, or have a known pelvic floor disorder, check with a GP or pelvic floor physiotherapist before starting — they can usually recommend a specific starting weight and confirm that muscle training is safe at this stage.

Materials

Silicone is the most common material — body-safe, easy to clean, and smooth for insertion. Some balls have a metal (stainless steel) core wrapped in silicone to add weight without increasing size, which is useful once you're looking for more resistance. Avoid any porous materials (jelly, rubber, or anything without a clear safety rating) — the vaginal canal is a mucous membrane and very good at absorbing whatever it touches, so body-safe materials aren't optional here.

How to actually use them

1. Clean the balls before and after every use with warm water and mild soap, or a dedicated toy cleaner.
2. Apply lubricant to the balls and to yourself — water-based lubricant is safe with all materials.
3. Insert slowly, lying down if this is your first time. Most kegel balls have a retrieval cord or loop at the base — leave that outside your body.
4. Stand up and move around. Walking, doing light housework, or just standing engages the muscles more than lying still does. Start with 10–15 minutes and work up to 30–60 minutes as you get comfortable.
5. Remove by gently pulling the retrieval cord while relaxed — bearing down slightly (as if having a bowel movement) can help if they feel stuck.

Don't wear kegel balls during sleep, during penetrative sex (unless they're specifically designed for that and you've checked with a partner), or for longer than an hour or two at a time when you're starting out. Like any muscle group, the pelvic floor can be overworked.

Where to start if you're unsure

A single, lightweight silicone ball with a retrieval cord is the lowest-risk first purchase — easy to insert and remove, simple to clean, and enough resistance to give you a clear sense of how your pelvic floor responds before you commit to a heavier or more complex set.

Browse the full range in Kegel Balls. For related pelvic health and wellness products, see Health & Hygiene. For material safety and cleaning, read Safe, Body-Friendly Materials: What to Look for When Buying Adult Toys and How to Clean, Store, and Care for Your Adult Toys the Right Way.