This article was medically fact-checked by Women’s health expert and Gynaecologist Dr. Alyssa Dweck.
The muscles of the pelvic floor have one of the toughest jobs in the whole body, supporting many of our internal organs and helping us to stay in control of many of our bodily functions.
Good pelvic floor strength also increases sexual sensation and can help prepare for, and recover from childbirth. So it’s really important to get exercising! And yet, while the term ‘Kegels’ as a shorthand for pelvic floor exercises has become pretty much ubiquitous, nearly 50% of women do not know how to do Kegel exercises correctly. (Squeeze and lift girls, squeeze and lift!)
Once you’ve perfected this method of strengthening your pelvic floor, you can supplement your routine with weights, just as you would with any other exercise at the gym! Think about it, flexing your arm without weights, will tone you up – but super (duper) slowly.
Weights enhance your performance by giving your muscles an object to contract around, so you can literally feel the weight being squeezed and lifted if you’re doing it correctly. They also provide weight resistance training, meaning you will strengthen and tone faster.
Using vaginal weights for the first time may seem a little intimidating – but they’re really easy! To get the very most out of every squeeze, check out our top dos and don’ts:
Do – Locate Your Pelvic Floor Muscles
It’s important to place the vagina weight in the right place. Before you insert one, we recommend popping a finger inside your vagina and tightening your pelvic floor, just like you’re trying to stop your flow of pee. You will feel the muscles contract around your finger as you squeeze. You need to insert the weight so it sits just above this muscle, approximately 2cm inside your vagina. Your pelvic floor is like a hammock inside your pelvis, and you want your weight to be resting on it.
Don’t – Place The Vagina Weight Too High
If you place the weight too high within your vagina, you won’t get an effective workout, as there will be nothing for the pelvic floor to contract around. Similarly this will happen if the weight is placed too low. After all, this is a workout, you don’t want to be expending effort without getting optimum results! Keep in mind, a weight placed in the vagina cannot get lost inside you; there is only one way out.
Do – Find A Good Position
Gravity can be your best friend or worst enemy when doing a pelvic floor workout. If you are new to using weighted pelvic floor exercisers, then we recommend starting out by inserting the weight whilst lying on your back, or in any reclined position you’re comfortable with.
Once you have mastered this you can work towards positions that are a little more challenging, like sitting up, standing or even walking around. The most important thing is to find a position that is comfortable for you so you can really focus on what’s going on downstairs.
Don’t – Be Overly Ambitious.
There are videos on the internet of women who can lift surfboards with their pelvic floor muscles without breaking a sweat. This is more than a little ambitious, even for those who have been exercising for a while!
We recommend starting out by contracting your pelvic floor and holding it for two seconds and then relaxing for two seconds. Once you have got this down you can try holding your contractions for longer and longer. That vagina will be stacked in no time!
Do – Up Your Game!
Now that you’ve got the basics, it’s time to take your exercise to the next level! Start setting yourself challenges; can you contract your pelvic floor whilst standing up? Having a shower? Dancing around to your favorite song? Give it a go!
If you can do all this with a light weight, try increasing the weight of the ball. Good quality exercisers, like Laselle, offer sets of progressive weights that you can work through as you build strength. These can also be linked together for more weight combinations and even more challenging workouts.
Don’t – Give Yourself A Hard Time.
Like all workouts, the results are never instantaneous. Try exercising your pelvic floor 3 times a week to daily, and in a few weeks you will really begin to feel the results.
Pelvic floor exercises are great for preparing and recovering from birth and increasing bladder control; please check in with your health care provider on when and if use is permissible. They can also help with pelvic floor tightness which can improve sensations during sex – yay! These tiny weights make a really huge impact, whatever your ultimate goal is. For more reasons why you should do Kegels, click here.
Do – Keep It Clean.
No matter what type of vagina weight you’re using, make sure you clean them before and after use. We recommend using antibacterial soap and water, or a pH-balanced intimate accessory cleaner. This is really important in protecting you from any harmful bacteria and keeping your exercisers in tip-top condition. Make sure there is an easy retieval mechanism for weights; the lasalle weights have a simple attached string for easy removal.
Do – Have Fun
As well as contributing to many aspects of your intimate well-being, pelvic floor exercising is fun, easy and top-quality me-time. Bringing weights into the equation makes exercise more efficient, and allows you to build strength and tone even faster.
So have a go, start challenging yourself and in no time you’ll be on your way to lifting a surfboard with your vagina! (Well… Maybe not…)
Facts checked by:
Dr. Alyssa Dweck
Alyssa Dweck MS, MD, FACOG is a practicing gynecologist in Westchester County, New York. She provides care to women of all ages; she has delivered thousands of babies. She is proficient in minimally invasive surgery and has special interest and expertise in female sexual health and medical sex therapy. She is top doctor in New York Magazine and Westchester Magazine. Dr. Dweck has co-authored three books including the most recent release The Complete A to Z For Your V.