What are Kegel Weights?
Kegel weights, sometimes called pelvic floor weights or pelvic weights, can be helpful for building strength of your pelvic floor muscles and giving the muscles feedback on how best to squeeze. They complement traditional kegels and reduce the time and frequency needed in kegeling exercises to improve the strength of the pelvic floor. They also help guide the correct strategies for kegeling (up and in) to best support all of our internal organs.
The kegel weights we recommend here at Pelvic Health Fund are from Intimate Rose as they offer an easy to use design, come in an appropriate weight range with 6 progressively heavier options, and are made of medical-grade silicone. Each weight has a silicone string for easy removal and have a tapered, teardrop shape to encourage the pelvic floor to lift up and in rather than simply squeezing shut.
Who Needs Kegel Weights?
Kegel weights are an excellent option for those in need of pelvic floor strengthening or improved coordination. They can be helpful tools for improved bladder control, enhanced sensation during sex, reduced symptoms of prolapse, easier labor and faster postpartum recovery.
However, not everyone benefits from kegel weights. If your pelvic floor is too tight, kegel weights can make your symptoms worse. Talk with your provider first to know if kegel weights are right for you. Kegel weights should also not be used if you have an active pelvic infection, have been placed on pelvic rest by your provider, or have an open wound in or around your vagina.
How to Use Kegel Weights
Basic Instructions
- First, find the kegel weight appropriate for your current level of strength. Typically it’s a good idea to start with the lightest weight (ivory colored in the Intimate Rose set)
- Make sure it is clean and dry and insert the weight into the vagina so that it is all the way in with the exception of the string for removal
- You can start by using the weights in lying down and focusing on kegeling up and in, trying to draw the weight up towards your belly button. Try and keep the muscles on the outside of your body, especially the muscles on the inside of your thighs and buttocks, quiet.
- Once you feel comfortable with this motion, see if you can repeat it in standing. If you are concerned about the weight hitting the floor, you can wear underwear while using the kegel weights. Make sure your underwear isn’t what is holding your pelvic weight in though. It should only act as a net to catch the weight should it fall.
- As you find yourself able to hold the weight in standing, see if you can move while keeping the weight in. Once you get good at this, it can be an easy way to multitask and get your kegel exercises in while also getting things done around the house or getting ready in the morning.
- A good goal is to use the weights for about 15 minutes a day, 3-5 times a week.
- As you get stronger, progress up in weight if there are multiple weights in your set.
Things to Avoid
- Check your abdominal muscles to make sure you are not sucking in your belly in an attempt to hold the weight up. This will actually make it harder to hold the weight and can teach the body ineffective and unhealthy strategies longer term. Similarly, avoid holding your breath. If the weight is too heavy to use while breathing normally, drop to a lower weight. If the ivory weight is too hard to use while breathing appropriately, practice in sitting or lying down first.
- If you feel that vaginal dryness is holding the weight in rather than your actual pelvic floor (you would feel friction or a tugging sensation with insertion and removal if this is the case), add a bit of water-based lubricant to the weight prior to insertion. Do not use an oil or silicone-based lubricant as it can degrade the silicone lining overtime.
- Do not use more than one kegel weight at a time.
Sizing
Intimate Rose’s kegel weights range in size from 25g to 125g. Start with the lightest weight (ivory) and increase in weight as you are able.
Additional guides for use of kegel weights can be found through Intimate Rose’s website.