How to Use Kegel Balls 2026 New Zealand: Benefits & Guide

Kegel balls are one of the simplest, most effective tools for strengthening your pelvic floor — and they've been around for centuries. Whether you want to improve bladder control, recover after childbirth, or enhance sexual sensation, kegel balls deliver real, measurable results with just 15 minutes a day.

This guide covers everything: what kegel balls are, how to use them properly, which weight to start with, and how to build a routine that actually works.

What Are Kegel Balls?

Kegel balls (also called Ben Wa balls or pelvic floor trainers) are small, weighted balls that you insert into the vagina. Your pelvic floor muscles naturally contract to hold them in place — giving those muscles a passive workout just by wearing them.

There are two main types:

• Weighted kegel balls — Simple balls with different weights (15g to 100g+). You insert them and your muscles do the work to keep them in. Our Lover Kegel Balls come as a 2-piece set (a single ball and a double ball).
• Vibrating kegel balls — Same concept, but with added vibration that stimulates muscle contractions and adds pleasure to your workout.

Why Your Pelvic Floor Matters

Your pelvic floor is a hammock of muscles stretching from the pubic bone to the tailbone. It has four jobs:

• Support — holds your bladder, uterus and bowel in place
• Continence — controls the urethra and anus
• Sexual function — drives orgasmic contractions and vaginal sensitivity
• Core stability — works with your abs and diaphragm for posture

It weakens with pregnancy and childbirth, the drop in oestrogen around menopause, aging, high-impact sport, chronic coughing or constipation, and pelvic surgery.

Common signs of a weak pelvic floor: small leaks when you laugh, cough, sneeze or jump; a feeling of pressure or heaviness; urgent or frequent urination; reduced sensation during sex; weaker orgasms.

When to see a doctor or pelvic floor physiotherapist first: a diagnosed prolapse, pain during exercises, no improvement after 8–12 weeks, less than 6 weeks after a vaginal birth (12 weeks after a C-section), or pain during sex.

Benefits of Kegel Balls

Stronger pelvic floor. The pelvic floor supports your bladder, uterus, and bowel. Weak muscles lead to leaks, prolapse, and reduced sensation. Kegel balls strengthen them.

Better bladder control. The #1 reason women start kegel exercises. Stress incontinence (leaking when you laugh, sneeze, or exercise) improves significantly with regular training.

Postpartum recovery. Pregnancy and birth stretch the pelvic floor. Kegel balls help rebuild strength — most doctors recommend starting 6 weeks after delivery.

Enhanced sexual sensation. Stronger pelvic muscles mean stronger contractions during orgasm. Many women report more intense orgasms after 4-6 weeks of consistent training.

Increased natural lubrication. Kegel exercises improve blood flow to the pelvic area, which can increase natural arousal and lubrication over time.

How to Choose the Right Kegel Ball Weight

Start lighter than you think. If a ball falls out immediately, go lighter. If you can barely feel it, go heavier.

Our recommendation: The Lover Kegel Ball Set includes a single ball (40 g) and a double ball (81 g), so you can progress from beginner to advanced without buying separate products.

How to Use Kegel Balls: Step-by-Step

Step 1: Wash Your Hands and the Balls

Clean both with warm water and mild soap before every use. This prevents bacteria from being introduced.

Step 2: Apply Lubricant

Use a small amount of water-based lubricant on the ball and around your vaginal opening. This makes insertion much more comfortable.

Important: Only use water-based lube. Silicone-based lubricant can damage silicone kegel balls. Our Hyaluronic Acid Lubricant is toy-safe and long-lasting.

Step 3: Insert the Ball

• Lie down or stand with one foot elevated (like on a toilet seat)
• Gently push the ball into your vagina, similar to inserting a tampon
• The ball should sit above your pelvic floor muscles — you shouldn't feel it pressing on anything
• If your set has a retrieval cord, leave it hanging outside

Step 4: Stand Up and Let Your Muscles Work

Once inserted, simply stand up. You'll feel your pelvic floor muscles automatically engage to hold the ball in place. That's the workout happening.

For your first session:

• Start by just standing still for 5 minutes
• If it feels comfortable, try walking around the house
• Don't push yourself — 5-15 minutes is plenty for beginners

Step 5: Add Active Exercises (Optional)

Once you're comfortable wearing kegel balls passively, add active contractions:

1. Squeeze and hold — Contract your pelvic floor (like stopping your pee mid-stream) for 5 seconds, then relax for 5 seconds. Repeat 10 times.
2. Quick flicks — Rapidly contract and release for 1 second each. Do 10 reps.
3. Elevator — Gradually tighten in stages (floor 1, floor 2, floor 3), hold at the top for 3 seconds, then slowly release back down.

Step 6: Remove and Clean

• Relax your muscles and gently pull the retrieval cord
• If there's no cord, bear down slightly (like a gentle push) while pulling with your fingers
• Wash with warm water and mild soap
• Pat dry and store in a clean pouch

Kegel Ball Routine for Beginners

Consistency matters more than duration. 15 minutes daily beats 1 hour once a week.

Using the Lover Set: Single Ball First, Then Double

If you have the Lover Kegel Ball Set, map it onto the routine above: use the single ball (40 g) for weeks 1–4. Once it feels easy to hold while walking, switch to the double ball (81 g) — its two connected balls sit deeper and ask for stronger pelvic engagement. After week 8, alternate between the two based on how your body feels.

When to Use Kegel Balls

Best times:

• Morning routine — insert while getting ready, remove before leaving
• During household chores — passive workout while you're busy
• Watching TV — easy and comfortable

Avoid during:

• Pregnancy (unless approved by your doctor)
• Active vaginal infection
• Immediately after childbirth (wait 6+ weeks)
• If you experience pain — stop and consult a doctor

Kegel Balls vs Kegel Exercises: Which Is Better?

In short: combine both. Wear kegel balls for daily passive training and add conscious kegel exercises 2–3 times a week.

• Kegel balls — easier to stick with (you wear them, you can't forget), give you physical feedback when your muscles engage, and train passively while you go about your day.
• Kegel exercises alone — free, can be done anywhere, and work well when done consistently — but many people struggle to find the right muscles or keep up the habit.

Common Mistakes to Avoid

Using too heavy a weight. Start with the lightest ball. If it falls out, your muscles aren't ready for that weight — it doesn't mean kegel balls don't work.

Wearing them too long. More is not better. Muscles need rest. 15-30 minutes max per session.

Pushing instead of lifting. The motion should feel like you're lifting the ball upward, not pushing it down. Think "elevator going up."

Forgetting to breathe. Don't hold your breath during exercises. Breathe normally — only your pelvic floor should be working.

Skipping the lube. Dry insertion is uncomfortable and can cause irritation. Always use water-based lubricant.

Cleaning and Storage

Kegel balls touch delicate tissue, so hygiene matters.

• Before and after every use: wash with warm water and an unscented mild soap, rinse thoroughly, and let them dry completely.
• Deep clean: the Lover set is rated IPX9, so it can be fully submerged while you wash it.
• Store dry, in a clean pouch, away from other silicone toys.
• Don't use silicone-based lube, boil them, use bleach or alcohol, share them, or keep using them if you notice cuts, cracks or surface changes.

For a full walkthrough, see our guide to cleaning sex toys safely.

How Long Until You See Results?

Most women notice improvements within 4-6 weeks of consistent daily use:

• Week 2-3: You'll start to feel the muscles engaging more easily
• Week 4-6: Noticeable improvement in bladder control
• Week 6-8: Enhanced sensation during sex
• Week 8-12: Significant strength gains, ability to use heavier weights

Frequently Asked Questions

Can kegel balls get stuck?
No. The vaginal canal is a closed space — there's nowhere for them to go. If you have trouble removing them, relax, take deep breaths, and bear down gently.

Can I walk around with kegel balls in?
Yes, once you can hold them comfortably while standing. Walking actually makes the workout more effective because your muscles work harder to keep them in place.

Do kegel balls make you tighter?
They strengthen the pelvic floor muscles, which gives you more control over those muscles. This can make the vaginal canal feel "tighter" during sex and improves the strength of orgasmic contractions.

How often should I use kegel balls?
Daily for best results, 15-30 minutes per session. Take rest days if your muscles feel fatigued — just like any other muscle group.

Are kegel balls safe?
Yes, when made from body-safe materials like medical-grade silicone. Always clean before and after use. Our LuvlyPlay kegel balls have a medical-grade silicone exterior with free-moving stainless steel balls inside.

Can I use kegel balls during sex?
Some couples enjoy this, but it's not their primary purpose. Remove them before using other insertable toys. If you want vibration during intimacy, check our vibrator collection instead.

What's the difference between Ben Wa balls, geisha balls and kegel balls?
They are different names for the same idea: weighted balls worn vaginally to train the pelvic floor. "Ben Wa balls" and "geisha balls" are the older names; "kegel balls" is the modern, fitness-focused term. In German they are called Liebeskugeln.

Are kegel balls safe after childbirth?
Yes, once your body has healed — usually at least 6 weeks after a vaginal birth and 12 weeks after a C-section. Check with your doctor or midwife first, and start with the lightest ball.

Should I start with the single or the double ball?
Start with the single ball. Move to the double ball once you can comfortably hold the single one for 15 minutes while walking — usually after about 4 weeks.

Ready to start training? Shop the Lover Kegel Ball Set — single + double ball, medical-grade silicone, easy retrieval cord. Free shipping over $50.