Most Effective Ways to Tone and Strengthen Your Pelvic Muscles

You’re probably already aware of the benefits of strengthening your pelvic muscles, such as experiencing less urinary incontinence and better orgasms. But do you know the most effective ways to strengthen your pelvic muscles? Kegel balls aren’t always the best way to go.

Before rushing into buying a set of Kegel balls, you should consider checking out this guide by For now, let’s discuss the pros and cons of various methods to strengthen your pelvic muscles.

Kegel Exercises

For beginners, basic Kegel exercises are a good way to start so you can learn how to engage your pelvic floor muscles. If you’ve recently had a baby, you also may not be ready yet to place objects in your sore vagina, so Kegel exercises may be a gentler way to strengthen your pelvic muscles while you heal.

How to do Kegel exercises:

Kegel exercises are easy enough to do anywhere. All you need to do is clench the muscles you would use to stop your urine midstream, hold the clench for five seconds, then release for another five seconds. Ten reps three times a day is all you need to start toning your pelvic muscles.

Pros and cons of Kegel exercises:

The best thing about Kegel exercises is that they are easy and discreet enough to do anywhere without any equipment that needs to be cleaned afterward. The downside to Kegel exercises is that they are only effective up to a point. Eventually, you need to add some sort of weight or resistance to continue strengthening your pelvic muscles.

Kegel Balls

Another step up from basic Kegel exercises are Kegel (or Ben Wa) balls. Kegel balls give your pelvic muscles something to grasp, and the various weights and styles can give you an increasing workout as you strengthen your pelvic muscles.

How to use Kegel balls:

Be sure to wash and sanitize your hands and the balls before inserting them. Apply plenty of lube to the balls before inserting them. Lay down to gently insert the balls as far into your vagina as you’re comfortable, then stand up and go about your day while clenching the balls inside you.

Pros and cons of Kegel balls:

Kegel balls are relatively easy to use, and they come in a variety of styles and weights to vary your workout. Once you have strengthened your pelvic muscles up to a certain point, you may feel you don’t get a challenging workout from even heavy balls, so Kegel balls are more of a beginner’s workout.

Kegel Weights

If Kegel balls just aren’t presenting a challenge for you anymore, it may be time to upgrade to Kegel weights. The slimmer, conical shape and increased weight of Kegel weights give you more of a workout than traditional Kegel balls.

How to use Kegel weights:

Kegel weights are used similarly to Kegel balls, but the more complicated shape of Kegel weights should only be held inside you for up to 15 minutes at a time, twice a day. Be sure to clean them well after each use.

Pros and cons of Kegel weights:

Kegel weights are the best option we’ve discussed so far, but even they have their limitations. Holding Kegel weights inside you is still only a static exercise which doesn’t offer any active resistance.

Kegel Devices to Strengthen Your Pelvic Muscles

Beyond kegel weights and balls, there are now kegel devices to strengthen your pelvic muscles. One of the most popular Kegel devices in the market is the Gynie. How does it work, and why is it better than other Kegel devices?

How to use the Gynie:

The Gynie utilizes springs of increasing resistance to give your pelvic muscles the ultimate workout. You insert the device into your vagina, then clench your pelvic muscles to squeeze the handles together with a spring between the handles; work your way up to three sets of 30 repetitions each. Once you’ve conquered one resistance level, you can insert the next-strongest spring in the set.

Pros and cons of the Gynie:

The Gynie is one of the best Kegel devices you can purchase since it has 3 levels of varying resistance to give your pelvic muscles the best workout possible. The only downside might be keeping your Gynie clean, dry, and handy to use three times a week.

Which Method is Best?

The best way to strengthen your pelvic muscles may vary depending on how strong your pelvic muscles are to start with. Jumping into a Kegel weight that’s too heavy or a resistance device if you have weak pelvic floor muscles could lead to soreness or injury, so keep in mind your beginning pelvic muscle fitness level before deciding which method is best to strengthen your pelvic muscles.

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