Pelvic floor balls can be a tool to make your pelvic floor training more noticeable, but they are not necessary to achieve a stronger pelvic floor. The most important thing is that you can locate the muscles, contract correctly, and then fully release again. Especially after pregnancy and childbirth, it can be beneficial to start gently. Your body has done a lot of work, and it deserves patience.
What are pelvic floor balls?
Pelvic floor balls are small balls or weights that are inserted into the vagina. When you hold them in place, you activate the pelvic floor muscles. They come in various sizes and weights, and some are connected by a string for easy removal.
For some, the balls act as a tangible reminder to contract. For others, regular Kegel exercises are both more comfortable and perfectly sufficient. Pelvic floor balls are therefore a possible supplement, not a shortcut and not a substitute for learning the contraction itself.
When can you use pelvic floor balls?
It's best to use pelvic floor balls only when you can feel a gentle lift in the pelvic floor and can release the tension afterwards. If you have recently given birth, have stitches, pain, a feeling of heaviness in the lower abdomen, bleeding, suspicion of prolapse, or problems with urinary or fecal incontinence, get an individual assessment from your midwife, doctor, or a physiotherapist specializing in pelvic floor before you start.
If you are pregnant, you should also speak to your midwife or a pelvic floor physiotherapist before using the balls. The pelvic floor needs not only strength but also the ability to relax and yield.
How to use pelvic floor balls step-by-step?
Always read the instructions that come with your specific balls. Shape, material, and recommended use may vary. For a gentle start, you can follow these steps:
- Wash hands and balls. Use lukewarm water and clean them according to the manufacturer's instructions.
- Choose the lightest weight. It's better to start too light than too heavy. It should feel manageable and without discomfort.
- Find a relaxed position. Many find it easiest lying on their back with bent knees or standing with one leg slightly raised.
- Gently insert the ball into the vagina. Optionally use a small amount of water-based lubricant if it feels dry or tight. It should sit comfortably and not cause pain.
- Contract gently upwards and inwards. Imagine closing around your urethra, vagina, and rectum and lifting the muscles slightly up into your body. You should not tense your buttocks, thighs, or abdomen, nor hold your breath.
- Release completely again. Relaxation is just as important as the contraction. Take a break where you feel the pelvic floor becoming soft again.
- Remove the ball gently. Remove it with the string or with clean fingers, and clean it afterwards.
How long should pelvic floor balls stay in?
Start with a very short time and stop while it still feels easy. You don't need to push yourself to benefit. When you can hold the lightest ball without tensing the rest of your body or feeling discomfort, you can slowly increase the duration or eventually choose a heavier weight.
It is not intended that you wear the balls for many hours or use them while exercising intensely. The quality of your contraction matters far more than the duration of the training. A gentle, controlled effort with full relaxation between contractions is a good starting point.
How to tell if you are contracting correctly
A good contraction feels like a small closing and a lift inside the lower abdomen. You can think of it as holding in air while gently lifting up around the vagina. It doesn't have to feel strong, especially not at the beginning.
- You can feel a lift, not a downward pressure.
- You can breathe calmly during it.
- Buttocks, thighs, and abdomen remain as relaxed as possible.
- You can completely release the contraction afterwards.
If the ball slides out immediately, it doesn't mean you're doing something wrong or that your pelvic floor is "bad." It may simply mean that the weight is too heavy, the ball doesn't suit you, or you need to practice the contraction without a tool first.
When should you take a break?
Stop using pelvic floor balls if you experience pain, stinging, bleeding, increased sensation of heaviness, or feel that you have to push to keep them in place. The same applies if you find that symptoms like urinary leakage or discomfort worsen.
You are not alone if pelvic floor training feels difficult to navigate. A physiotherapist specializing in pelvic floor can help you assess strength, relaxation, and technique. This can give you a much safer start than having to guess your way through.
Frequently asked questions
Can everyone use pelvic floor balls?
No, not necessarily. Balls are not suitable for everyone, and during pregnancy, the time after childbirth, pain, or symptoms from the pelvic floor, you should first seek professional guidance.
Can pelvic floor balls replace Kegel exercises?
No. Balls can be a supplement, but the foundation is still being able to contract and relax the pelvic floor correctly without aid.
Is it normal for pelvic floor balls to slide out?
It can happen, especially if the ball is too heavy or you are new to training. Choose a lighter weight, train for a shorter time, or practice your contraction without balls first.
Should I use pelvic floor balls after childbirth?
No. Many benefit greatly from gentle Kegel exercises alone. If you want to use balls after childbirth, wait until your body feels ready, and seek help if you have doubts or issues.