How to Use a Weighted Kegel Ball for Pelvic Floor Training

By Unfabled | Published: 2026-10-30

Category: How-to Guides

Learn step-by-step how to insert, wear, and progress with weighted kegel balls like Amyris by The Natural Love Company to strengthen your pelvic floor safely.

Quick Answer

To use a weighted kegel ball, start with the lightest weight, insert it like a tampon, and engage your pelvic floor in short, controlled sessions—progressing gradually as your strength improves.

Why Weighted Kegel Balls Work

Weighted kegel balls add resistance to your pelvic floor exercises, making each contraction more effective than unweighted exercises alone. The weight responds to your natural movement, prompting your muscles to engage and tone without you having to think about it constantly.

The Amyris set from The Natural Love Company includes three different weights, so you can start light and build up as your pelvic floor gets stronger. This gradual progression is key to avoiding strain and seeing real improvement in bladder control and core connection.

Who Should Be Cautious

If you're new to pelvic floor training or have any pelvic pain, prolapse, or recent surgery, check with a healthcare provider before using vaginal weights. They're not a one-size-fits-all solution, and starting too heavy can cause discomfort or overexertion.

Weighted kegel balls are designed for strengthening, not for sexual stimulation. If you're looking for pleasure, consider other options—this tool is specifically for pelvic health.

Step-by-Step: Using Your Weighted Kegel Ball

Start with the Lightest Weight: Begin with the lightest ball in your set. Wash your hands and the ball with mild soap and warm water. Apply a small amount of water-based lubricant to the ball for easier insertion. If insertion is painful or difficult, add more lubricant or try a different angle; never force it.
Insert Like a Tampon: Find a comfortable position—standing with one leg raised, squatting, or lying down. Gently insert the ball into your vagina, pushing it just past the pelvic floor muscles. The retrieval string should remain outside. Make sure the ball is fully past the muscles; if it slips out during movement, it may not be inserted deep enough.
Engage Your Pelvic Floor: Once inserted, contract your pelvic floor muscles as if you're stopping urine flow. Hold for 5 seconds, then relax for 5 seconds. Repeat 10 times. Focus on lifting upward rather than bearing down. Avoid holding your breath or tensing your buttocks—this means you're not isolating the pelvic floor correctly.
Wear It During Daily Activities: After you're comfortable with contractions, wear the ball for up to 15–30 minutes while walking or doing light chores. The weight will shift with movement, encouraging your muscles to work automatically. If you feel discomfort or the ball falls out, remove it and try a lighter weight or shorter wear time.
Progress Gradually: Once you can comfortably wear the lightest ball for 30 minutes without it slipping, move to the next weight. Continue the same routine, increasing hold time to 10 seconds as you get stronger. Progress only when you feel no strain; rushing to heavier weights can lead to muscle fatigue or injury.

Product Facts

The Natural Love Company | Amyris - 3 Weighted Kegel Balls: The Natural Love Company Amyris is a set of three weighted kegel balls designed to help you understand your body, connect with your core, and build pelvic floor strength over time. Having three weights lets you start at a comfortable level and increase resistance only when you're ready, making progression safe and measurable.
The Natural Love Company | Amyris - 3 Weighted Kegel Balls