Kegel Ball Exercises

Pelvic-floor exercises are known as Kegel exercises after California gynecologist Dr. Arnold Kegel, who in 1948 outlined a comprehensive exercise program for women with urinary incontinence after childbirth because of weak pelvic-floor muscles. Using Kegel balls, also known as Ben-Wa balls, increases the effectiveness of Kegel exercises.

Pelvic Floor

Pelvic-floor muscles have two types of muscle fibers: slow-twitch fibers that assist in muscle endurance in slow contractions, and fast-twitch fibers that assist in strong and powerful contractions. Muscle inactivity, aging or nerve damage decreases the amount of fast-twitch fibers and hampers pelvic-floor muscles, causing urinary and bowel incontinence or pelvic-organ prolapse. Doing pelvic-floor exercises regularly can help.

Exercise Program

Women find they pelvic-floor muscles by "drawing in" and "lifting up" the vaginal and anal sphincter muscles. Do fast, forceful contractions lasting about 2 seconds. Follow with slower contractions lasting 10 seconds, with 10 seconds of relaxation. For best improvement for pelvic-floor muscles, the contractions should be intense, according to the "International Urogynecology Journal." Women should do the exercises at least three times a day, in different positions, such as standing, sitting and lying, and with a recommended minimum of 50 to 60 pelvic-floor contractions, according to "The Urinary Incontinence Sourcebook."

Kegel Balls

Kegel balls are small, weighted balls that a woman inserts in her vagina. The weight of the balls makes the vaginal muscles work harder and increases their strength efficiently. A pleasant side effect of Kegel ball exercises is an increase of arousal while exercising. Assume a comfortable position, and insert the Kegel balls fully into the vagina, but don't push them deep inside.

Standing

Stand up, and try to keep the balls inside your vagina by squeezing the pelvic-floor muscles to resist gravity. If you relax, the balls will fall out. As you do this exercise regularly, you will be able to hold the balls inside for longer periods. Do this exercise at least three times a day. To add difficulty, walk around with the Kegel balls inserted.

Squatting

With Kegel balls inserted, open your legs at least hip-width apart, and start squatting. Keep your chest up, and push your buttocks far back. As you sink into a deeper squat, the intra-abdominal pressure will make it difficult to keep the balls in--you have to squeeze hard, or they will fall out.

Daily Activities

Just like in the standing and squatting exercises, insert the Kegel balls into your vagina, and keep them inside during your daily activities: cleaning, shopping, walking the dogs, showering or working. This is an advanced stage of Kegel ball exercises, and you should be strong enough to keep the balls inside for prolonged periods.

Hygiene

Remove the Kegel balls by inserting an index finger in the vagina behind the ball, one at a time, then relax the pelvic-floor muscles, and pull each ball out. Wash them in warm water with mild soap, and rinse well to avoid irritation of vaginal tissue. If you have any gynecological problems, consult your doctor before using Kegel balls.

References

• "International Urogynecology Journal"; Pelvic Muscle Exercise; A.R. Boyington; Dougherty; 2000
• "The Urinary Incontinence Sourcebook"; Diane Kaschak Newman; 1999
• "Beyond Kegels: Fabulous Four Exercises & More to Prevent & Treat Incontinence, 2nd Edition"; Janet A. Hulme; 2002