Kegel balls and vaginal weights add resistance to pelvic floor exercise, but they work best when you already know how to perform a correct pelvic floor contraction. This guide explains how they work, how to use them safely, and when another pelvic floor treatment may be a better fit.
Updated: September 3, 2026
Reviewed by: Dr. Adeena Reeham
Kegel balls are small weighted devices placed inside the vagina to add resistance or sensory feedback during pelvic floor exercise. They are designed to make it easier to become aware of the pelvic floor muscles and, for some users, to make Kegel exercises more challenging.
Some Kegel balls contain a smaller weight that moves inside the outer ball as you change position or walk. This movement can provide additional sensory feedback and encourage the pelvic floor muscles to respond.
The terms Kegel balls and Kegel weights are often used interchangeably, but they are not always the same thing. Some Kegel balls contain an internal moving weight, while vaginal weights or cones are often designed to provide graduated resistance that the pelvic floor muscles work to retain. Designs vary by product.
Both are intended to make pelvic floor exercise more noticeable or challenging, but they work a little differently. Kegel balls provide movement and sensory feedback, while Kegel weights are more directly focused on progressive resistance.
Some women use either type to help identify the pelvic floor muscles or add resistance once they already know how to perform a correct Kegel. If you are new to pelvic floor exercise, it is usually better to first learn how to perform a correct Kegel contraction before adding resistance.
Kegel balls and vaginal weights can be useful for women who already understand how to contract and relax the pelvic floor and want to make their exercise routine more challenging.
Potential benefits include:
However, Kegel balls and weights still require you to voluntarily contract the correct muscles. They are not a substitute for learning good technique, and they are not appropriate for every type of pelvic floor dysfunction.
If you are new to Kegel balls or vaginal weights, begin with a larger, lighter device that is easier to control. More advanced users may progress to smaller or heavier weights as pelvic floor strength and coordination improve.
Follow the manufacturer’s instructions for the specific product you are using, including cleaning, insertion, removal, and recommended wear time.
Empty your bladder before inserting the device, then wash your hands and clean the Kegel ball or weight according to the manufacturer’s instructions. Wash your hands and the device before use. A small amount of water-based lubricant may make insertion more comfortable.
Insert the Kegel ball or weight gently into the vagina according to the product instructions. It should feel secure but not painful. If insertion causes pain or significant discomfort, stop and reassess before continuing.
Once the device is comfortably in place, gently contract the pelvic floor by squeezing and lifting inward and upward. Avoid bearing down, holding your breath, or tightly gripping your abdomen, buttocks, or thighs.
Hold the contraction for a few seconds, then fully relax. As with regular Kegels, the relaxation phase is important. The goal is not to keep the pelvic floor clenched continuously while the device is inserted.
Some women also practice while standing or moving once they are comfortable with the device. If you feel the weight slipping, that may provide feedback that the pelvic floor has relaxed or fatigued.
When you are finished, relax the pelvic floor before gently removing the device using its retrieval cord or loop. Clean and dry it according to the manufacturer’s instructions before storing it.
As pelvic floor strength improves, you may gradually increase the amount of resistance or the challenge of the exercise, depending on the type of Kegel ball or weight system you are using.
Progress slowly. Heavier is not automatically better, and excessive resistance can lead to fatigue or poor technique. A controlled contraction with complete relaxation is more important than using the heaviest weight available.
Kegel balls and vaginal weights come in different sizes, weights, shapes, and materials. The right choice depends on your experience level, pelvic floor strength, comfort, and the type of training you want to do.
Many Kegel balls are approximately 30 to 35 mm in diameter, although products vary. Beginners often assume that a smaller ball will be easier to use, but the opposite can be true. A somewhat larger ball can be easier to feel and retain, while smaller devices may require more pelvic floor strength and control.
The device should feel secure and comfortable once inserted. It should not cause pain, significant pressure, or feel as though you must continuously clench as hard as possible to keep it in place.
Start with a lighter weight if you are new to resistance-based pelvic floor exercise. As your strength and coordination improve, you can gradually progress to heavier resistance.
Heavier is not automatically better. If the weight causes you to bear down, hold your breath, tighten your abdomen or buttocks, or lose good pelvic floor technique, the resistance is too challenging.
If your goal is sensory feedback and movement, a Kegel ball with an internal moving weight may be appealing. If your goal is more structured resistance training, a set of vaginal weights or cones with progressively heavier resistance may make it easier to track progression.
Choose a smooth, nonporous device that is easy to clean and designed for vaginal use. Many products are made from silicone or other smooth, cleanable materials. If choosing an internal device, look for materials and cleaning instructions specified by the manufacturer.
A retrieval cord or loop can also make removal easier. Avoid products with rough surfaces, damaged coatings, cracks, or materials that are difficult to clean thoroughly.
The goal of Kegel balls and weights is to improve pelvic floor control and strength—not simply to retain the smallest or heaviest device available. Progress when you can use the current level comfortably while maintaining normal breathing, good pelvic floor technique, and complete relaxation between contractions.
Kegel balls and vaginal weights are not appropriate for everyone. Because they add resistance and require an internal device, they may be a poor fit if you have pelvic pain, difficulty relaxing the pelvic floor, pain with insertion, active vaginal irritation or infection, or symptoms that suggest an overly tight pelvic floor.
They may also be frustrating for beginners who are not yet sure how to perform a correct pelvic floor contraction. In that situation, adding resistance can make it harder to tell whether the pelvic floor is working correctly or whether surrounding muscles are compensating.
If you are pregnant, recently postpartum, recovering from pelvic surgery, or have a history of pelvic floor pain or prolapse, check with your healthcare provider or pelvic floor physical therapist before beginning weighted pelvic floor exercise.
Kegel balls and weights are generally inexpensive, widely available, and do not require a prescription, which can make them an accessible way to add resistance to pelvic floor exercise. Kegel balls and weights are one way to make pelvic floor exercise more challenging, but they are not the only option.
Elitone is an FDA-cleared, non-invasive treatment for stress and mixed urinary incontinence that is worn externally. Unlike Kegel balls or vaginal weights, it does not require an internal device or repeated voluntary contractions. Instead, it uses neuromuscular electrical stimulation to create repeated pelvic floor contractions during a 20-minute treatment session.
For women who already perform Kegels correctly and want added resistance, Kegel balls or weights may be a reasonable progression. For women who struggle to generate strong contractions, find it difficult to stay consistent, or prefer an external treatment option, electrical stimulation may be a better fit.
Kegel balls and vaginal weights can add resistance or sensory feedback to pelvic floor exercise, which may help strengthen the muscles when they are used correctly. They still require you to perform a proper pelvic floor contraction, so technique matters.
Not exactly. Kegel balls often contain a smaller moving weight that provides sensory feedback, while vaginal weights or cones are typically solid and provide more direct resistance. Both are used to make pelvic floor exercise more challenging.
Follow the instructions for the specific product you are using. Beginners should generally start with shorter sessions and increase gradually as comfort and control improve. Longer wear is not necessarily better, and the pelvic floor can fatigue just like other muscles.
They can, but it is usually better to first learn how to perform a correct Kegel without added resistance. A larger, lighter device may also be easier for a beginner to feel and control than a smaller or heavier one.
Many Kegel balls are approximately 30 to 35 mm in diameter, although products vary. Beginners often find a slightly larger, lighter ball easier to feel and retain, while smaller or heavier devices may require more pelvic floor strength and control.
After childbirth, the pelvic floor and vaginal tissues need time to heal. Do not begin using an internal Kegel ball or vaginal weight until postpartum healing is complete and your healthcare provider has cleared you for vaginal exercise or internal devices. This is especially important after tearing, an episiotomy, C-section complications, pelvic pain, or other postpartum concerns.
Pregnancy changes the pelvic floor and increases pressure on pelvic tissues, so talk with your healthcare provider before using Kegel balls or vaginal weights during pregnancy. Regular pelvic floor exercises may still be appropriate, but internal resistance devices are not necessary for everyone.
They can be inappropriate if the pelvic floor is already overly tight or painful. If you have pelvic pain, pain with insertion, urinary urgency, difficulty relaxing the muscles, or discomfort during use, stop and consider a pelvic floor evaluation before continuing.
No. The goal is controlled pelvic floor training, not simply using the heaviest weight possible. Resistance should be increased gradually only when you can maintain good technique and fully relax the muscles between contractions.
Some Kegel balls are designed to provide movement-based sensory feedback, so light activity may be part of their intended use. Start conservatively and follow the manufacturer’s instructions. If the device causes discomfort, slips repeatedly, or makes you feel as though you must constantly clench, reduce the challenge or stop using it.
Wash the device before and after use according to the manufacturer’s instructions. Smooth, nonporous materials are generally easier to clean. Inspect the device regularly and stop using it if the surface becomes cracked, damaged, or difficult to clean thoroughly.
Alternatives include regular Kegel exercises, pelvic floor physical therapy, biofeedback, and neuromuscular electrical stimulation. The best option depends on whether the main issue is weakness, technique, coordination, muscle tension, or difficulty maintaining a regular exercise routine.
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