Your complete guide to kegel weights: instructions and tips.
Reviewed by Ladibug's Medical Advisory Board
What are kegel weights?
Kegel weights are small, weighted devices - shaped like eggs or balls - that you insert into the vagina to help strengthen the pelvic floor - kind of like dumbbells for your pelvic floor! They are often made of medical grade silicone and come in various sizes and weights — starting lighter/larger and progressing to heavier/smaller as your muscles get stronger.
Kegel weights are small, weighted devices - shaped like eggs or balls - that you insert into the vagina to help strengthen the pelvic floor - kind of like dumbbells for your pelvic floor! They are often covered with medical grade silicone and come in various sizes and weights so you can start lighter/larger and progress to heavier/smaller as your muscles get stronger.
FYI larger weight sizes are actually easer to hold than smaller ones because your muscles don't have to close as tightly around the weight!
Who would benefit from kegel weights?
Kegel weights can help improve bladder control, reduce urinary incontinence, strengthen the pelvic floor after childbirth or in cases of pelvic organ prolapse, and lead to stronger vaginal muscles.
How to use your kegel weights
1. Wash your weights before every use (see below on 'how to clean your weights')
Always wash your weights before every use, even if it's brand new out of the box. Wash your hands and weights with gentle, non-fragranced soap.
2. Choose the right starting weights
Beginners should start with the lightest weight or ones that your pelvic PT reccomends.
3. Get comfortable
You can lie down, stand with one foot elevated, or squat — whatever feels most comfortable for insertion.
4. Use lubrication
Apply a generous amount of water-based lubricant to both the dilator and your vaginal opening. This reduces friction and helps with comfort. (Avoid silicone-based lube as it can damage the weights)
4. Insert the weight
Gently insert the weight into your vagina like a tampon — it should sit about 1–2 inches inside. Some weights have a removal string or loop — leave that part outside like a tampon.
5. Complete your exercises!
Use it for about 15 minutes daily, preferably during some body movement, such as emptying the dishwasher, cleaning the house, or getting ready for work.
Having the weight inserted will automatically cue your pelvic floor muscles to activate. However, you can also perform a few exercises to help engage your muscles and make them stronger. Suggested exercise includes:
- Once inserted, exhale to contract your pelvic floor muscles as though squeezing the weight up and into your body. Hold for 1-2 breaths. Relax and repeat several times until you feel like it’s challenging to perform another good-quality contraction.
Common questions
How do I find my pelvic muscles?
Good question! We’re all different, and cues that work for one person might not work as well for another. Experiment with the following to see what works best for you:
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Imagine you are trying to hold back urine or avoid passing gas: exhale and squeeze the muscles that help you hold pee and gas.
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As you exhale, visualize squeezing your vagina around an imaginary tampon.
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Cough into your hands two to three times. Pay attention to what you feel deep in the pelvis - your pelvic floor muscles contract lightly each time you cough!
How long should I use them?
Start with 5–10 minutes a day, and gradually increase to 15–30 minutes as your muscles strengthen. However, if you are starting to feel a ton of fatigue and feeling tension in other muscles (like the glutes) and/or holding your breath - remove the weight and chat with your pelvic PT.
How soon will I see results?
Most people notice small improvements in 4–6 weeks if they are consistent. If you’ve been practicing with weight for more than 2 months and haven’t noticed any changes—or have noticed some symptoms worsening—you’ll benefit from more nuanced care. We recommend seeking out a pelvic rehab specialist such as a pelvic PT for a thorough evaluation and personalized help.
How do I clean my weights?
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Wash it with warm water and a fragrance-free soap before and after each use. Rinse thoroughly to remove any residue, then pat dry with a clean towel.
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Store it in a clean, dry pouch or container—ideally the one it came with.
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Avoid using harsh cleaners, alcohol, or antibacterial soaps, and only boil or sanitize it if the manufacturer specifically says it’s safe.
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Proper cleaning helps prevent irritation and infection, keeping your dilator safe and ready for use.
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After every use, urinate to flush out your urethra. It’s like peeing after sex: even if you don’t have much to empty, this is a helpful post-session practice.
Always use kegel weights under the guidance of your doctor, pelvic floor therapist, or other healthcare professional—they can help you choose the right weight, create a safe routine, and support you through each step of the process.
Shop kegel weights at Ladibug — we only carry trusted brands that meet our high standards for quality and safety.