This article was medically fact-checked by Consultant Obstetrician and Gynaecologist Dr. Shree Datta.
You’ve most likely heard (over and over again) how important a strong pelvic floor is, from avoiding wet panties (the bad kind) to intensifying your moans n’ groans (the good kind). Yet for many women, the ol’ lift-and-squeeze Kegel method can seem like a pretty vague and uneventful workout.
Because we cannot see or feel our pelvic floor muscles, we are left wondering if it’s actually doing anything. With kettle-bells, dumbbells, barbells and countless other devices to keep our bodies in shape, some people may find benefits from lifting weights with yes – your vagina.
Just like weights at the gym, Kegel weights take your exercise to the next level and make every squeeze count. Here’s how…
1. Focus, Focus, Focus!
Pelvic floor weights give your muscles something to contract around and allow you to more easily focus on your Kegeling. When contracting correctly, the weight should move upwards as you lift your pelvic floor up and in. It’s therefore easier to tell that you’re doing it correctly and not just squeezing for the sake of it!
2. Pumping Iron… Kind Of.
In the same way that simply flexing your biceps won’t suddenly give you perfect arms, basic Kegel contractions are not the most effective use of your exercise time. The addition of weights provides more resistance against gravity, just like those at the gym, making your muscles work harder to lift and hold the ball in place.
3. Moving On Up!
Kegeling sans weights is a limited affair – once you’ve mastered the moves the only variation to the exercise is the length of time you hold your contractions and how many you do. The best exercisers come in sets that include several progressive weights that can be used alone or combined for even more challenging workouts – so you can constantly be upping your pelvic floor game.
With a sense of direction and concrete goals, weights give you achievements you can be proud of. Gold stars all round!
4. Feeling Good…
Most Kegel exercisers are pearl shaped and have a weighted inner ball that moves as you move, vibrating and creating potentially pleasurable sensations. You won’t necessarily be in raptures of ecstasy, but let’s just say you might get more out of this workout than the average spinning class.
5. Power To The Pelvis!
All of this equates to a more effective routine that can bring about faster results when done regularly (no more frantic squeezing at stoplights, ladies). At the end of the day who wants sluggish results when exercising? With weights, you get the most out of every squeeze and will experience the difference in no time – especially in the bedroom.
Are They for Everyone?
Unfortunately, no. Vaginal weights can potentially cause damage to people who are recently postpartum, especially if they had an episiotomy.
Not to worry though! Pelvic floor exercises are still extremely effective without weights, although they can be a nice added bonus. For women who are in need of some extra support for their pelvic floor, it is recommended that they see a physiotherapist.
Pelvic floor physiotherapy can be incredibly helpful for people with urinary incontinence or constipation issues, and a myriad of other ailments. It’s also important to consider quitting smoking, as a chronic cough can cause damage to the pelvic floor. Depending on your body type, some people also find relief from pelvic floor issues by managing their weight through healthy lifestyle choices.
So How Do I Use Them?
It’s pretty easy actually. First, remember that a good water-based lubricant is always your friend, then, insert the ball about 2cm / 1in inside your vagina (where your pelvic floor is). Now it’s time to follow your favorite Kegel routine – remembering to always lift up and in – not push down. Check out this routine for a great starting place with exercisers.
Adding weights to your Kegel exercises will give you the satisfaction of a tight and toned interior. So grab your weights and get squeezing!
Facts checked by:
Dr. Shree Datta
Dr. Shree Datta is a Consultant Obstetrician and Gynaecologist in London, specialising in women’s health including all menstrual problems such as fibroids and endometriosis. Dr. Shree is a keen advocate for patient choice, having written numerous articles and books to promote patient and clinician information. Her vision resonates with INTIMINA, with the common goals of demystifying periods and delivering the best possible care to her patients
Lane Baumeister is an internationally-based Canadian writer with several years’ experience creating educational and entertaining articles that discuss intimate health and sexual well-being. When not waxing profound about menstruation, she devotes herself to enjoying extremely good food and equally bad movies.