50 Shades of Kegels
Dec 12, 2019By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 12, 2019
Direct Answer
Kegel balls, vaginal weights and other pelvic floor devices are not right for everyone. Before investing in one, see a pelvic floor physiotherapist to find out whether it will help or hinder. For women with a hypertonic pelvic floor, gripping a device can worsen overuse, so learn to contract and relax first.
Key Takeaways
- See a pelvic floor physiotherapist before you invest in any pelvic floor training device.
- A hypertonic pelvic floor is always in a state of contraction and becomes weak from overuse, and gripping a device only exacerbates that.
- High-tech trainers use a sensor and a screen so you can see your pelvic floor working.
- Low-tech options let you feel instead of see, and a gadget is not required at all.
- Once you can contract and relax your pelvic floor, bring kegels into movement and your workouts.
A Look at Kegel Balls and Other Devices
50 Shades of Grey certainly contributed to a rise in interest in LELO Luna Beads – a version of a pelvic floor exercise device made popular by the racy read.
I am often asked by clients and friends what my thoughts are on vagina weights or kegel balls. Here is what I have to say…
Before you invest in any pelvic floor training device, see a pelvic floor physiotherapist to determine if the gadget will help or hinder. While the world has gone kegel crazy, a kegel weight or other device is not always the right solution for women hoping to improve their pelvic floor function, and in some cases it may actually make things worse.
Pelvic floor physiotherapists have specialized training in the pelvic floor. They assess a part of our body we can’t see to determine the function of the muscles, work through any scar tissue that may be inhibiting ideal function and they help us learn how to properly contract and relax their pelvic floor.
These days many women have hypertonic pelvic floor muscles, which (in very basic terms) means their pelvic floor muscles are always in a state of ‘contraction’ and as a result, they become weak due to overuse. When a woman with a hypertonic pelvic floor uses a kegel device that requires her to grip to hold it inside her body, it only serves to exacerbate the overuse.
Once you have learned how to contract and relax your floor I recommend you bring kegels into movement - yep - into your workouts! The 28 Day Kegel challenge is changing the way women workout AND many report being leak-free in their workouts by day 14!
If you want to explore the world of Kegels 2.0 here are some tips to help you choose the device that is best for you.
High-Tech
If you love apps, your smartphone and screen time then one of these products may be right for you. They are all similar in that there is a sensor-packed device that is inserted into the vagina and a corresponding screen (could be their own screen or could be your phone screen) that allows you to see your pelvic floor working. Some offer games to add an element of competition to your training.
- KGoal
- Skea
- Kegel8
- Elvie – my personal fave - it can sense when you are bearing down instead of contracting - super cool!
Low-Tech
If you would rather ‘feel’ instead of ‘see’, these low or no technology options may offer you what you are looking for. The balls can be inserted and worn during activity (ideally for short duration activities). But remember, a gadget is not required – your own fingers can be used as can your partner’s fingers or penis.
- LELO Luna Beads
- Ben-wa Balls
- Jade Egg
- V-Sculpt - love this product - the heat, the vibration and the light
- Fingers
- Penis
Technology offers us amazing things but if you are going to invest in your vagina, my suggestion is to opt for pelvic floor physiotherapy instead.
The Buff Muff App
The Buff Muff App will help you finally get clarity on the elusive kegel and teach you how to activate your pelvic floor appropriately and then add it to movement. There is a ton of free content available to anyone who downloads the app including a 7-day pelvic floor fitness challenge to introduce you to the concept of a whole-body fitness approach to pelvic health. Once the free challenge ends you have the option to join the membership for ongoing support from me, your very own vagina coach.
Frequently Asked Questions
Should I use kegel balls or vaginal weights? Not before you see a pelvic floor physiotherapist to determine whether the device will help or hinder. A kegel weight is not always the right solution, and in some cases it may make things worse.
Can kegel devices make pelvic floor problems worse? Yes, for some women. With a hypertonic pelvic floor the muscles are always contracted and weak from overuse. A device you have to grip to hold inside only exacerbates the overuse.
What does a pelvic floor physiotherapist do? They have specialized training in the pelvic floor. They assess how the muscles function, work through scar tissue that may be inhibiting function, and help you learn to properly contract and relax.
What are high-tech kegel trainers? Sensor-packed devices that are inserted into the vagina and paired with a screen so you can see your pelvic floor working. Examples are kGoal, Skea, Kegel8 and Elvie.
What are the low-tech options? LELO Luna Beads, Ben-wa balls, a jade egg and the V-Sculpt. The balls can be inserted and worn during short-duration activity.
Do I need a device to do kegels? No. A gadget is not required. Your own fingers can be used, as can your partner’s fingers or penis.
Kim Vopni, known as The Vagina Coach, is a certified fitness professional, menopause support practitioner, women’s health educator, and author specializing in pelvic floor health. For over 15 years she has helped women worldwide address issues like incontinence, organ prolapse, pelvic pain and core dysfunction through fitness and education. Kim is the creator of the Buff Muff Method and founder of Pelvienne Wellness Inc., and co-founder of Buff Muff Wellness Inc where she provides online programs, in person professional teacher training, and other resources designed to help women build lifelong pelvic health.
- Creator of the Buff Muff Method™
- Founder of Pelvienne Wellness Inc.
- Co-Founder of Buff Muff Wellness Inc.
- Creator of Kegels & Cocktails™
- Certified fitness professional specializing in pelvic health
- Certified Menopause Support Practitioner
- Author of multiple books on pelvic floor health
- Speaker and educator featured on prominent media, podcasts and health platforms
Related Reading:
Effective Kegel Exercises for Incontinence
Pelvic health is not just about Kegels
Why I recommend seeing a pelvic floor physiotherapist
Release Exercises for Pelvic Floors that are Too Tight
If you enjoyed this article, you might also like our episode:
My Thoughts On The Kegel Chair
Listen to the episode
