How to Use Jiggle Balls for Kegel Exercises

Quick Answer

To use jiggle balls for Kegels, insert them like a tampon, then contract your pelvic floor muscles to feel the weight shift. Start with 10-minute sessions daily and gradually increase duration and weight.

Step-by-Step Jiggle Ball Routine

1. Step 1: Prepare the balls: Wash the jiggle balls with warm water and mild soap or a toy cleaner. Apply a small amount of water-based lubricant to the balls and your vaginal opening for easier insertion. Never use silicone lubricant with silicone toys — it can degrade the material.
2. Step 2: Insert the balls: Squat or stand with one leg raised. Gently push the balls into your vagina, about 1–2 inches, similar to inserting a tampon. The retrieval cord (if included) should remain outside your body. If you feel pain or resistance, stop and use more lubricant. Never force insertion.
3. Step 3: Engage your pelvic floor: Squeeze your pelvic floor muscles as if stopping urine flow. You should feel the balls lift slightly. Hold for 5 seconds, then relax for 5 seconds. Repeat 10 times. If you don't feel the balls move, you may be using your stomach or thigh muscles instead. Focus only on the pelvic floor.
4. Step 4: Add movement: Once you can hold the squeeze, try walking, standing, or doing light squats while keeping the balls in place. The jiggling sensation provides real-time feedback on muscle engagement. Avoid high-impact activities like running until you can hold the balls securely during normal walking.
5. Step 5: Increase duration and weight: Start with 10-minute sessions once a day. After 2–3 weeks, increase to 15–20 minutes. When that feels easy, switch to heavier balls for more resistance. If you experience cramping or fatigue, reduce session time or take a rest day. Progress slowly.
6. Step 6: Remove and clean: Sit on the toilet or squat. Pull the retrieval cord gently. If there is no cord, bear down slightly with your pelvic muscles to push the balls out. Wash them immediately with soap and water. If the balls feel stuck, relax for a few minutes and try again. Never pull hard — you could injure yourself.

Product Facts

• Fifty Shades of Grey Tighten and Tense Silicone Jiggle Balls: Soft silicone and sumptuous design set these kegel balls apart from the alternatives. Silicone is body-safe, easy to clean, and provides gentle friction so the balls stay in place during light movement — perfect for beginners.

  

• Fifty Shades of Grey Inner Goddess Silver Pleasure Balls: This duo of smooth, cool, solid metal balls have a combined weight of 221g. The heavy weight provides intense resistance for advanced users who have already built pelvic floor strength with lighter balls.