Kegels. We all know the word — but do we really understand what it actually means to do one? And while we’re at it, what exactly are kegel pelvic exercise weights, and when does it make sense to use one?
As a pelvic floor physical therapist, I have a bit of a love/hate relationship with kegel exercises. In the right context, they can be incredibly helpful. But they’re not a one-size-fits-all fix. Here’s what you really need to know — plus how to use weights for kegels (yes, they’re a thing!) safely and effectively strengthen your pelvic floor.
The invention of the kegel: Thank you, Dr. Arnold Kegel (but also Margaret Morris)
Most people think Dr. Arnold Kegel invented pelvic floor exercises — and it’s true that in 1948, he brought them into the medical world to help women with urinary incontinence after pregnancy and childbirth.1 His name became forever linked to the exercise, and eventually, tools like kegel weights were created to make the exercises even more effective.
But he wasn’t actually the first.
Long before Dr. Kegel, a British dancer and movement expert named Margaret Morris was already teaching pelvic floor exercises as part of her fitness and rehab programs, and she even authored a book on the topic. She believed in using movement, breathing, and posture to support the body — including the pelvic floor — and her work laid the foundation for a more whole-body approach to pelvic health.
So yes, Dr. Kegel helped bring awareness and science to the table, but Margaret Morris deserves credit too. She was way ahead of her time.
When kegels became the blanket fix
Once kegels were introduced, they became the go-to solution for everything pelvic-health related:
- Urinary leaking? Kegel.
- Pain with sex? Kegel.
- Bladder urgency? Kegel.
- Pelvic organ prolapse? Definitely Kegel.
- Want a tighter vagina? Kegel. (Cringe.)
But kegel exercises aren’t for everyone, and doing hundreds a day won’t magically fix your pelvic health.
What is a kegel (and why it matters)
A kegel is a concentric (shortening) contraction of your pelvic floor muscles — the ones that support your bladder, bowels, and reproductive organs. These muscles help:
- Pelvic floor muscles support your organs
- Prevent leaks
- Control passing gas
- Boost sexual function
When working properly, these muscles contract when the bladder or rectum fills, then relax to allow for elimination. When things aren’t working well, you might leak urine, lose gas unexpectedly, or have pain with sex.
How to know if you’re doing kegels correctly
Kegels only work if you’re using the right muscles — and many people don’t at first. Here’s a quick “how to” for how to check your form and get the most out of each rep (for more details, check out full guide here):
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- Find your pelvic floor: These are the muscles you’d use to stop the flow of urine or hold in gas. You should feel a lift inside your body — not in your abs, butt, or thighs.
- Master the movement: A proper kegel involves gently lifting and squeezing your vaginal muscles, then fully releasing them back to rest. Avoid clenching other muscles or holding your breath. A good visual cue is to imagine picking up a blueberry with your vagina.
- Use a mirror or feel it: Stand with one leg up and use a mirror to watch for a subtle lift near your vaginal opening. You can also place a clean finger on the perineum to feel a gentle pull when you contract.
- Internal check: Insert a clean finger into your vagina. Squeeze — you should feel a light lift or pull inward, especially at the “6, 3, or 9 o’clock” positions. If you’re pushing out or feel nothing, get help from a pelvic floor physical therapist.
Make sure you can relax fully too — that’s just as important as the squeeze.
Once you’ve mastered the basics, you can explore kegel pelvic exercise weights for added resistance and strength training.
When should you kegel?
When done correctly, kegels can improve pelvic floor strength, reduce bladder leaks, boost sexual function, and even help with mild prolapse symptoms.2
If you’re postpartum, leaking urine when you sneeze, or feeling pelvic heaviness — or if you’ve been told you have pelvic organ prolapse — these are common signs that your pelvic floor may need more support.
In these cases, yes — doing kegels (and possibly using a kegel pelvic exercise weight) could could help you strengthen the pelvic floor and reduce symptoms.
When you shouldn’t kegel
However, some people have overactive pelvic floor muscles — meaning their muscles are too tight or can’t relax.
If your muscles are already shortened, doing more contractions (aka Kegels) is like trying to do a bicep curl with an already flexed elbow — it’s not helpful, and it might even be painful.
In this case, you may need to focus on lengthening exercises or relaxation techniques instead.
What is a kegel weight?
Kegel pelvic exercise weights (also called vaginal weights, kegel balls, or Ben Wa balls) are small tools that you insert into the vagina. They provide resistance, making the pelvic floor muscles work harder to keep them in place — like lifting a dumbbell, but for your pelvic floor.
Benefits of kegel weight training include:
- Improving muscle tone
- Increasing awareness of proper contraction
- Possibly improving bladder control and reducing urinary incontinence
When should you use a kegel weight?
Use kegel weights when:
- You have confirmed pelvic floor weakness
- You can already do a proper kegel without weight
- You want to gradually increase pelvic floor strength and endurance
They’re not recommended:
- If you’re pregnant (unless cleared by your doctor)
- After recent pelvic surgery
- If you have pelvic pain or an overactive pelvic floor
- During your period (they may slip more easily)
Always check with a pelvic health PT before starting.
Which kegel weights are best?
Here are some top picks for kegel weights:
- The Intimate Rose Kegel Weights are highly recommended by pelvic floor physical therapists. They’re made of medical grade, body-safe silicone, easy to clean, and designed for progressive training.
- The INTIMINA Laselle Exerciser is a great option for beginners. It offers a simple design with varying weights to help you gradually build strength.
- If you’re looking for a tech-forward option, both the Perifit and Elvie Trainers use biofeedback apps to track your real-time progress and help guide your technique.
Always start with the lightest weight you can comfortably hold for several minutes. As your pelvic floor muscles get stronger, you can gradually work up to heavier weights over time.
How to use kegel weights or trainers
If you’re interested in trying a kegel weight, here is how to use one:
- Clean with warm water and antibacterial soap.
- Apply a water-based lubricant if needed.
- Insert the weight like a tampon, positioning it just inside the vaginal canal.
- Contract your pelvic muscles to hold it in place.
- Hold for 5 to 10 seconds, rest, and repeat up to 10 to 15 times.
- Perform 2 to 3 times a day, but always listen to your body and rest if sore.
If your kegel balls keep slipping out, try:
- A larger or lighter weight
- Doing exercises lying down
- Working without weight until you’re stronger
How to get help if you need it
About 30% of people do kegels incorrectly at first, and that’s totally normal. It’s not as intuitive as it sounds. Even elite athletes can struggle with proper form!
If you’re unsure whether you’re doing them right, the V-Hive is here to help. Inside, you’ll get expert-led videos, step-by-step guidance, and self-assessments to help you understand your pelvic floor — whether you need to strengthen, relax, or safely use kegel pelvic exercise weights.
Your pelvic floor matters. Whether you’re postpartum, postmenopausal, dealing with leaks, or just curious about vaginal weights, having the right support can make all the difference.
Skip the guesswork (and the 200 kegels at red lights).
Sign up for the V-Hive free and start your free trial today — your pelvic floor will thank you.
References
- Huang Y.C, et. al., (2023). Kegel exercises. StatPearls.
- Kegel, A.H. (1948). Progressive resistance exercise in the functional restoration of the perineal muscles. Am J Obstet Gynecol.
