Ben Wa Balls Guide: Benefits, Exercises, and How to Use

Updated on August 9, 2023
Hayley Sasaki By Hayley Sasaki

Table Of Contents

    Ben Wa BallsPIN

    Ben Wa Balls Guide: Benefits, Exercises, and How to Use

    If you’re looking to reduce the risk of pelvic organ prolapse or simply want to improve your pelvic floor muscles, Ben Wa balls may be just what you need!

    Not sure what they are or how to use them?

    Fear not, because this guide has got you covered. From the benefits of Ben Wa balls to step-by-step guides on how to use them, we’ll cover it all.

    So, without further ado, let’s jump in.

    What Are Ben Wa Balls For?

    Ben Wa balls, also known as Kegel balls or pelvic floor balls, are small weighted balls that are inserted into the vagina. The purpose of using Ben Wa balls is to strengthen the pelvic floor muscles, which can help with:

    • Urinary incontinence
    • Improve sexual pleasure
    • Prevent prolapse

    The pelvic floor muscles are a group of muscles that support the bladder, uterus, and rectum. They play an important role in bladder and bowel control, as well as sexual function. However, these muscles can weaken over time due to factors such as pregnancy, childbirth, aging, and obesity.

    Benefits of Ben Wa Balls

    Ben Wa balls have been used for centuries to improve women’s health and sexual pleasure. These small, weighted balls are designed to be inserted into the vagina and held in place by the pelvic floor muscles.

    Here are some additional benefits of using Ben Wa balls:

    Strengthening the Pelvic Floor Muscles

    One of the main benefits of using Ben Wa balls is that they can help strengthen the pelvic floor muscles.

    These muscles are responsible for supporting the:

    1. Bladder
    2. Uterus
    3. Rectum

    As we age, these muscles can weaken, leading to urinary incontinence and other pelvic floor disorders. By regularly using Ben Wa balls, you can help keep these muscles strong and healthy.

    Improving Sexual Pleasure

    Using Ben Wa balls can also increase sexual pleasure for both you and your partner. When inserted into the vagina, the balls create a subtle vibration that can enhance sensation and increase arousal.

    Additionally, using Ben Wa balls can help you become more aware of your pelvic muscles and how to control them, leading to more intense orgasms.

    Stress Relief

    Focused exercises with Ben Wa balls can help release tension in the pelvic region, offering:

    stress relief and promoting relaxation. A relaxed pelvic floor can contribute to overall well-being and a sense of calm.

    Enhanced Core Stability

    Engaging the pelvic floor muscles with Ben Wa balls contributes to improved core stability. A strong core helps:

    • Support the spine
    • Enhances balance
    • Reduces the risk of injuries related to poor posture

    By giving attention to your pelvic floor muscles, you are empowering yourself with a valuable tool for enhancing your overall physical health and athletic performance.

    Preventing Prolapse

    Another benefit of using Ben Wa balls is that they can help prevent prolapse, which is when the uterus or other pelvic organs descend into the vaginal canal. This can occur when the pelvic floor muscles become weak and can no longer support the organs. By strengthening these muscles with Ben Wa balls, you can help reduce your risk of organ prolapse.

    Easy to Use

    Ben Wa balls are easy to use and can be inserted into the vagina at any time. They can be worn discreetly for extended periods of time, allowing you to go about your daily activities while strengthening your pelvic floor muscles.

    Affordable and Accessible

    Ben Wa balls are an affordable and accessible option for women looking to improve their pelvic floor health and sexual pleasure. They can be purchased online or at most sex toy shops, and come in a variety of sizes and materials to suit individual preferences.

    Reducing Lower Back Pain

    Strong pelvic floor muscles can contribute to better core stability, providing support to the lower back. As a result, regular exercises with Ben Wa balls can potentially reduce lower back pain and improve overall posture.

    Improved Circulation

    The internal movement of Ben Wa balls during exercise can increase blood circulation to the pelvic area. This improved blood flow promotes better overall vascular health and may alleviate discomfort or tension in the pelvic region.

    Bladder Control Improvement

    Strengthening the pelvic floor through Ben Wa ball exercises can lead to improved bladder control, reducing instances of urinary incontinence. With stronger muscles, women may experience better regulation of their bladder function and decreased leakage.

    Postpartum Recovery

    After childbirth, women’s pelvic floor muscles may become weakened or stretched. Incorporating Ben Wa balls into their postpartum recovery routine can help tone and restore these muscles, aiding in the healing process and promoting quicker recovery.

    Different Types of Ben Wa Balls

    Shopping for these intimate devices reveals a diverse selection, each type offering unique features and benefits.

    Whether you’re a beginner or an experienced user, understanding the different types of Ben Wa balls available can help you make an informed decision and discover the perfect fit for your pelvic health journey.

    Let’s explore the various types of Ben Wa balls, each designed to provide a fulfilling and effective experience for enhancing pelvic strength and overall well-being.

    Metal Ben Wa Balls

    Metal Ben Wa balls are the most traditional type of Kegel balls. They are typically made from stainless steel or other metals and come in different weights.

    Here’s a table highlighting the features and benefits of metal Ben Wa balls:

    Features of Metal Ben Wa Balls Benefits
    Traditional and Time-Tested Design Proven effectiveness over generations
    Smooth and Easy to Clean Surface Ensures hygiene and user comfort
    Durable Construction Long-lasting and cost-effective

    These balls are smooth and easy to clean, making them a popular choice among users. They are also very durable and can last for years with proper care.

    Silicone Ben Wa Balls

    For those who prefer a softer, more flexible option, silicone Ben Wa balls are a great choice. These balls are made from medical-grade silicone and come in a variety of colors and weights. They are hypoallergenic and easy to clean, making them a popular choice for those with sensitive skin.

    Remote-Controlled Ben Wa Balls

    If you’re looking for a more high-tech option, remote-controlled Ben Wa balls are a great choice. These balls have a small motor inside that vibrates, providing extra stimulation. They can be controlled with a remote or smartphone app, giving you or your partner the ability to control the intensity and pattern of the vibrations.

    Weighted Ben Wa Balls

    Weighted Ben Wa balls are designed to provide a more challenging workout for your pelvic floor muscles. These balls come in a variety of weights, ranging from a few ounces to several pounds. They are typically made from metal or silicone and can be used for both Kegel exercises and sexual pleasure.

    When choosing Ben Wa balls, it’s important to choose a weight that is comfortable for you. It’s also important to start with a smaller size and work your way up to heavier weights as your muscles get stronger.

    11 Best Exercises With Ben Wa Balls

    To help you make the most of your Ben Wa ball experience, we present the 10 best exercises designed to target and engage your pelvic muscles.

    Here are the routines that promise a fulfilling and impactful workout, helping you achieve optimal results in your pelvic health and empowerment journey.


    Squats are a fundamental lower body exercise, and adding Ben Wa balls enhances their pelvic floor benefits. Stand with your feet shoulder-width apart and insert the Ben Wa balls.

    Lower into a squat position, keeping your knees in line with your toes. Press through your heels to return to the starting position.

    Perform 15-20 squats, engaging your pelvic floor muscles throughout.

    Contract and Hold

    Insert the balls and slowly contract your pelvic muscles around them. Imagine you are trying to stop the flow of urine.

    Check out this table that makes inserting your Ben Wa balls easier.

    Instructions Benefits
    Begin by relaxing your body and pelvic muscles. Helps prevent discomfort during insertion.
    Apply a water-based lubricant to the Ben Wa ball. Ensures smooth and comfortable placement.
    Gently insert the ball into your vagina, ensuring it’s comfortable and properly positioned. Proper positioning for effective exercise.

    Once the Ben Wa ball is inserted correctly, hold the contraction for 5-10 seconds, then release. Repeat for several reps.

    This exercise is great for Ben Wa balls beginners because it helps you get used to the feeling of the balls inside you and strengthens your muscles at the same time.

    Walk Around

    Insert the balls and go about your daily activities. The movement of the balls will give your pelvic muscles an extra workout. This exercise is perfect for busy women who don’t have time for a dedicated workout. It’s discreet and can be done anytime, anywhere. Just be sure to start with a light-weighted ball and work your way up to heavier ones as you get stronger.

    Sit and Squeeze

    Ben Wa balls offer a practical and discreet way to strengthen your pelvic muscles, providing numerous benefits for pelvic health and overall well-being. Incorporating these exercises into your routine can make a significant difference, particularly for women sitting for prolonged periods.

    Follow these three steps to strengthen your pelvic region with Ben wa balls:

    1. While seated, insert the Ben Wa balls gently into your vagina.
    2. Contract your pelvic muscles around the balls, holding the contraction for 5-10 seconds.
    3. Release the muscles and repeat the exercise several times.

    This exercise is particularly beneficial for women who spend extended hours sitting at a desk or in a car. It improves circulation to the pelvic area and can prevent discomfort or pain associated with prolonged sitting.

    As with any new exercise routine, starting with a lighter weight and gradually progressing to heavier balls as you build strength is essential. Consulting with your doctor, especially if you have any pelvic health concerns, is crucial before starting any exercise regimen.

    Squat Holds

    Squats with Ben Wa balls provide a great lower body and pelvic floor workout. Stand with your feet shoulder-width apart and insert the Ben Wa balls.

    Lower into a squat position, bending your knees and pushing your hips back.

    Hold the squat for 10-15 seconds, engaging your pelvic floor muscles. Rise back to the starting position and repeat for 10-12 reps.

    Bridge Pose

    This exercise targets your glutes, hamstrings, and pelvic muscles.

    Lie on your back with your knees bent and feet flat on the floor. Insert the Ben Wa balls and contract your pelvic muscles.

    Lift your hips off the floor, creating a straight line from shoulders to knees. Hold the bridge pose for 15-20 seconds, squeezing your pelvic floor muscles. Lower your hips and repeat for 8-10 reps.

    Knee-to-Chest Crunches

    Knee-to-chest crunches add an abdominal component to your pelvic floor workout. Lie on your back with your knees bent and feet flat on the floor, and insert the Ben Wa balls.

    Contract your pelvic muscles and bring one knee towards your chest, crunching your upper body off the floor. Lower your leg and repeat on the other side. Complete 12-15 knee-to-chest crunches on each side.


    Planks are excellent for overall core strength, including the pelvic floor. Get into a plank position with your forearms on the floor and your toes supporting your weight. Insert the Ben Wa balls and engage your pelvic floor muscles.

    Hold the plank for 30-60 seconds, maintaining a strong and stable core. Rest and repeat for 3-4 sets.


    Lunges are a great way to challenge your legs and pelvic muscles simultaneously. Stand with your feet hip-width apart and insert the Ben Wa balls.

    Take a step forward, bending your front knee to 90 degrees and lowering your back knee towards the floor. Push back to the starting position and repeat on the other side. Complete 10-12 lunges on each leg.

    Side-Lying Leg Lifts

    This exercise targets your outer thighs and pelvic muscles. Lie on your side with the Ben Wa balls inserted. Lift your top leg, keeping it straight, and hold for 10 seconds. Lower the leg and repeat on the other side. Aim for 10-12 leg lifts on each side.

    Cat-Cow Pose

    Cat-Cow poses provide a gentle stretch for your back and pelvic floor. Get on your hands and knees, inserting the Ben Wa balls. Inhale, arching your back, and lifting your tailbone (Cow Pose). Exhale, rounding your back, and tucking your tailbone (Cat Pose). Repeat the Cat-Cow sequence for 10-12 breaths.

    How To Use Ben Wa Balls Step By Step

    Before using Ben Wa balls, it’s important to ensure that your hands and the balls are clean. Wash your hands thoroughly with soap and water, and clean the balls with warm water and mild soap. Rinse them well and dry them with a clean towel.

    Here’s a step-by-step guide on how to use Ben Wa balls:

    1. Lubricate the balls: Apply a small amount of water-based lubricant to the balls to make Ben Wa balls insertion easier. This will also help prevent any discomfort or irritation.
    2. Insert the balls: Gently insert the balls one at a time into the vagina. You can either lie down or stand with one leg raised to make insertion easier. It’s important to relax your muscles and take your time. The balls should sit comfortably inside, not too deep or too shallow.
    3. Contract your muscles: Once the balls are inserted, contract your pelvic muscles around them. This will help hold them in place and also provide a workout for your pelvic floor muscles. Hold the contraction for a few seconds, then release. Repeat this exercise for 10-15 minutes, gradually increasing the time as your muscles get stronger.
    4. Experiment with movement: You can also experiment with different movements to enhance your pleasure. Try walking around, doing household chores, or even exercising with the balls inside. The movement will cause the balls to shift and stimulate your vaginal walls, leading to increased sensation and arousal.
    5. Remove the balls: To remove the balls, gently pull on the retrieval cord. You should feel a slight resistance, but not any pain or discomfort. Clean them thoroughly with warm water and mild soap, and dry them with a clean towel. Store them in a clean, dry place until your next use.

    Cleaning and Maintenance

    Maintaining proper hygiene and care for your Ben Wa balls is essential to ensure safe and enjoyable use. As personal items, they should be cleaned thoroughly after each use and not shared with others.

    Here’s a table showcasing the steps required to clean your Ben Wa balls:

    Step Instructions
    Wash with Warm Water and Soap After each use, wash the Ben Wa balls with warm water and mild soap to remove any residue and bacteria.
    Use a Specialized Cleaner Consider using a specialized toy cleaner to ensure all bacteria and germs are eliminated thoroughly.
    Thoroughly Dry Before Storage After cleaning, ensure the Ben Wa balls are completely dry before storing them away to prevent mold or bacteria growth.
    Replace Porous Balls Every Few Months If your Ben Wa balls are made of porous materials like silicone or rubber, replace them every few months to maintain optimal hygiene.
    Store Away from Sunlight and Extreme Temperatures Avoid placing the Ben Wa balls in direct sunlight or exposing them to extreme temperatures, as this can damage the materials and affect their effectiveness.

    By following these guidelines, you can enjoy the benefits of Ben Wa balls while prioritizing your health and well-being. Your commitment to proper hygiene ensures a confident and fulfilling journey with your Ben Wa balls.


    • What Do Ben Wa Balls Do?

      Ben Wa balls help strengthen pelvic floor muscles, promoting better bladder control and preventing urinary incontinence. By regularly using these balls for pelvic floor exercises, individuals can improve their pelvic muscle tone and overall pelvic health.

    • How Long Can You Wear Ben Wa Balls?

      The duration of wearing Ben Wa balls depends on your pelvic strength and comfort. For beginners, wearing them for 15-30 minutes is a good starting point.

      With practice and stronger pelvic muscles, you can gradually extend wear time, up to an hour or more. It’s essential to remove the balls immediately if you experience any discomfort or pain.

    • How Often Should You Use Ben Wa Balls?

      The frequency of using Ben Wa balls depends on individual preferences and comfort levels.

      For beginners, starting with a few minutes a day, three to four times a week is recommended. As you become more comfortable and confident, gradually increase the duration and frequency of use.

      Listen to your body and avoid overexertion to ensure a safe and effective pelvic floor workout.

    • What Do Ben Wa Balls Feel Like?

      Sensations experienced with Ben Wa balls vary from person to person. Some describe a subtle pressure or fullness in the pelvic region, while others feel a gentle internal massage. As you engage in movement or exercise, you may notice a slight sensation of the balls moving inside you.

      The experience is generally discreet and comfortable, providing an effective way to engage and strengthen pelvic muscles.

    • Are Ben Wa Balls Safe?

      When used correctly, Ben Wa balls are generally safe. However, it’s important to choose the right size and weight for your body and to use them according to the manufacturer’s instructions.

      Using Ben Wa balls that are too heavy or leaving them in for too long can cause:

      • Discomfort
      • Pain
      • Injury

      It’s also important to keep the balls clean and to avoid sharing them with others to prevent the spread of infections.

      If you experience any discomfort or pain while using Ben Wa balls, stop using them immediately and speak to a healthcare provider.

    • How Large Are Ben Wa Balls?

      Ben Wa balls come in various sizes to accommodate different comfort levels and experience levels. They typically range from 0.5 inches to 2 inches in diameter.

      Beginners may opt for smaller-sized balls for easier insertion and gradual muscle engagement, while more experienced users may prefer larger ones for a more challenging workout.

    Embrace Pelvic Health

    Ben Wa balls have proven to be more than just intimate novelties; they are valuable tools for improving pelvic health and overall well-being. With myriad benefits extending beyond the bedroom, these discreet devices offer a world of opportunities for women to take charge of their pelvic fitness.

    From enhancing bladder control and preventing pelvic organ prolapse to promoting postpartum recovery and reducing lower back pain, the exercises with Ben Wa balls contribute to a strengthened pelvic floor and improved core stability. The versatile nature of Ben Wa balls allows for personalized workouts and convenient integration into daily routines.

    With consistent practice and mindful use, these simple yet powerful tools can enhance your quality of life, boost confidence, and promote overall well-being for a healthier and happier you.