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Finding Your Inner Strength: Kegels 101

Although kegel balls are often used for pleasure, they can do so much more for your health, body, and self-awareness too!

Pssst...want this information in a watchable, video-format instead!? Check out our YouTube video down below!


Kegel/ben wa balls are used as tools to perform kegel exercises (kegels), and although using them is a popular choice for many, you do not actually need kegel balls to do kegels.

What Are Kegels?

female reproductive diagram

Kegel exercises are simple contractions of the pelvic floor muscles (also known as PC muscles). The pelvic floor holds some important things in the body like the uterus, bladder, and bowels (see diagram above). Being all connected, when the PC muscles are strong, it benefits these parts of the body as well.

Why Do Them Anyway?

Lizzo shrugging gif

Many things can weaken the pelvic floor over time such as pregnancy, childbirth, surgery, aging, and weight gain. Although more popular for vulva havers to do, kegels are important for any body with a weaker pelvic floor, especially for those who have had prostate surgery. The stronger the PC muscles, the stronger the organs connected to the pelvic floor are as well.

For vulva havers, a strong pelvic floor can also mean a tighter vagina, and stronger, more intense orgasms. Think of it as a vaginal workout; you’re strengthening the same muscles that contract during climax and that are responsible for orgasms!

All of these things can lead to heightened sexual pleasure and most importantly, doing kegels can make you more self-aware about your body and how it works, which is always a good thing!

Toys For Kegels

Adam & Eve Glass Ben Wa Balls

As mentioned earlier, Kegel balls or Ben Wa balls are great tools to use to work out that pelvic floor. Most are very similar and are used the same way. There are only a few things that differentiate kegel balls and they usually come down to personal preferences.

Satisfyer Duo Kegel Balls Set

Some kegel balls are attached on a string and usually have a little bit extra length to the string for easy insertion and removal; kind of like how a tampon works. Others are just loose balls, not attached to anything else. The loose balls can sometimes be a little trickier to remove as you may have to bear down and fish them out with a finger, whereas the ones on a string you can simply pull out.

NS Novelties INYA Cherry Bomb Weighted Kegel Ball Purple

Kegel balls can come with different amounts of balls on them, however most commonly are 1, 2, or 3 balls to be inserted.

Jopen Key Stella II Double Kegel Ball Set Purple

The size and weight of kegel balls can vary and while most strings of kegel balls have the same size balls, there are sets that also come with interchangeable ones. They will include balls with different weights that you can switch in and out to work your way up when you start strengthening your muscles. The heavier weights will be harder to keep inside and therefore will require stronger muscles to use.

We-Vibe Bloom Vibrating Kegel Toning Balls Coral

Most kegel balls are non-vibrating, however some are to add to the pleasure aspect of it. Vibration can also make for a more intense workout, as the vibration makes the muscles work harder.


A kegel toy helps to make sure the right muscles are being worked and may help motivate you to do it altogether!

Shop all kegel toys here!


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