For beginnersAfter you’ve cleaned your kegel balls and applied lube, Dr. Frank recommends trying this exercise: 1. Lie down in a comfortable position2. Slowly insert the first ball and string or plastic that connects the two balls3. Then, start to guide the second ball into your vagina4. Push the balls into your vagina as far as you’re comfortable with. If your balls have a removal string or loop, it should hang outside of your vagina5. Tighten your pelvic floor muscles to hold your Kegel balls inside of you, and go about your day or…6. Hold the contraction for five seconds, then relax for five seconds7. Repeat five times in a row to complete one set—you can do three sets a dayFor the advancedOnce you have strengthened your pelvic floor muscles with the above exercise, try this more challenging “weightlifting” exercise recommended by Meer:1. Begin standing up2. Slowly insert the first ball and string or plastic that connects the two balls3. Push the ball(s) into your vagina as far as you’re comfortable with4. Tighten your pelvic floor muscles to lift the ball inside of you5. Hold the contraction for two to ten seconds, then relax completely as the ball descends back down6. Rest and repeat for eight to ten repetitions.