Kegel Balls 101: How to Choose and Use Pelvic Floor Trainers in Winnipeg

I get asked about kegel balls more than almost any other product. People want to know if they really work, how to pick the right size, and whether they're worth the investment. The short answer: yes, they work — but only if you choose the right ones and use them consistently. Let's break down what you need to know.

What Kegel Balls Actually Do

Kegel balls (also called ben wa balls or pelvic floor trainers) are weighted spheres you insert vaginally to strengthen your pelvic floor muscles. These muscles support your bladder, uterus, and bowel — and they play a big role in sexual sensation, bladder control, and core stability.

When you insert kegel balls, your pelvic floor reflexively contracts to hold them in place. That gentle, sustained engagement is what builds strength over time. Some sets come with removable weights so you can progress as your muscles get stronger. Others are solid, single-weight designs meant for maintenance once you've built a baseline.

The benefits are real but gradual. Regular use can improve bladder control (especially after childbirth), enhance arousal and orgasm intensity, and support faster postpartum recovery. Just don't expect overnight results — pelvic floor training is like any other muscle work.

Choosing the Right Weight and Size

Most beginners assume lighter is easier, but that's not always true. If a kegel ball is too light, your muscles won't engage enough to hold it, and it'll just slide out. A bit of weight gives your pelvic floor something to work against.

Here's a simple starting guide:

• Postpartum or very weak pelvic floor: Start with a larger, lighter ball (40-50g). The size helps it stay in place while you rebuild strength.
• Average tone, no pregnancies: A medium single ball (70-85g) or a dual-ball trainer with 50-60g per sphere works well.
• Already do kegels regularly: Go for a progressive set with weights from 50g up to 100g+, so you can increase resistance over time.
• Experienced users: Single weighted balls (100g+) or stainless steel ben wa balls offer serious resistance for maintenance.
• Size matters too: Larger diameter (1.25-1.5 inches) is easier to hold for beginners. Smaller balls (under 1 inch) require more muscle control.

Silicone is the most beginner-friendly material — body-safe, easy to clean, and available in a range of weights. Stainless steel and glass are for advanced users who want serious weight and a firm, slick surface.

How to Use Kegel Balls Safely

Insert them like a tampon, using a water-based lubricant if needed. The retrieval cord should hang outside your body. Once they're in, stand up and go about light activity — walking around your Osborne Village apartment, doing dishes, folding laundry. Your pelvic floor will contract automatically to keep them from slipping out.

Start with 10-15 minutes a day, three to four times a week. You can work up to 30 minutes as your muscles adapt, but more isn't always better. Overtraining your pelvic floor can lead to tension and discomfort, just like overworking any muscle group.

Never wear them during sleep, during your period, or if you have an active infection. And if you feel sharp pain or unusual pressure, remove them immediately. Some people have overly tight pelvic floors (hypertonic) and should avoid kegel balls entirely — if you experience pain during sex or chronic pelvic discomfort, talk to a pelvic floor physiotherapist in Winnipeg before starting any trainer routine.

Cleaning and Care

Wash kegel balls with warm water and mild soap before and after every use. For silicone models, you can also boil them for 3-5 minutes between sessions (just make sure there are no electronic components). Let them air-dry completely, then store them in a breathable pouch — not a sealed plastic bag, which traps moisture.

Retrieval cords can fray over time. Inspect yours regularly and replace the set if the cord looks worn. Most quality kegel exercisers last 2-3 years with proper care, though silicone can eventually degrade if exposed to silicone lubricants or harsh cleaners.

Realistic Expectations and Results

You won't feel dramatically different after one session. Pelvic floor training works on a timeline of weeks, not days. Most people notice subtle improvements — better bladder control during a sneeze, slightly stronger orgasms — around the 4-6 week mark if they're consistent.

For postpartum recovery, it can take 8-12 weeks of regular use to see measurable change. That's normal. Your body just grew and delivered a human. Give it time.

Kegel balls aren't magic, and they're not a substitute for medical treatment if you have prolapse, severe incontinence, or pelvic pain. They're a wellness tool — useful, effective, but not a cure-all. If you're unsure whether they're right for you, a pelvic floor physio can assess your needs and recommend a personalized plan.

Where to Buy Kegel Balls in Winnipeg

Heaven Boutique in Winnipeg carries a curated range of kegel balls and pelvic floor trainers — from beginner-friendly silicone sets to advanced weighted options. Shopping in person lets you see the size and weight before you buy, which matters more than most people realize. We also offer 1-2 hour local delivery across Winnipeg, including St. Boniface, River Heights, and Transcona, if you'd rather shop from home. Orders placed between 9am and 11pm arrive the same day for $15.

Frequently Asked Questions

Can I use kegel balls if I have an IUD?
Yes, kegel balls sit in the vaginal canal and won't interfere with an IUD, which is positioned in the uterus. Just insert them gently and avoid any forceful pushing.

Do kegel balls make sex tighter?
They strengthen your pelvic floor, which can improve your ability to contract during sex — but 'tightness' isn't the goal. The real benefit is better muscle control and sensation for both partners.

How do I know if I'm doing it right?
If the balls stay in while you walk around, you're engaging your pelvic floor correctly. If they slip out immediately, try a larger or slightly heavier option.

Can I wear them during a workout?
Light activity like walking is fine, but avoid high-impact exercise (running, jumping) while wearing kegel balls. The added weight and movement can strain your pelvic floor rather than strengthen it.