Here’s a reality every woman should hear: Your vagina can get weaker. Simply getting older or having children can do a number on your pelvic floor muscles, which support your uterus and bladder by spanning the bottom of your pelvis. Cue the unpleasant side effects, like urinary incontinence and painful sex. That’s where ben wa balls, a.k.a. kegel balls, come in handy. These little balls can be inserted into your vagina to help you perform pelvic floor strengthening exercises, or moves that involve clenching your pelvic floor muscles and releasing them, explains Jessica Shepherd, M.D., an OB/GYN based in Texas. Think of them as little weights for your vagina. Not sure if they’re right for you? “Anyone can use them with proper care,” Dr. Shepherd says. Here’s what you need to know about ben wa balls, how they work, and how to pick the best ones.
What are ben wa balls, exactly?Ben wa balls are small weighted balls that you insert into your vagina, says Christine Greves, M.D., a board-certified OB/GYN at the Winnie Palmer Hospital for Women and Babies. “They come in various sizes, ranging from ones the size of a marble to those that are two inches in diameter,” she says.They’re available in different styles, but usually include one or several balls strung onto a cord, says women’s health expert Jennifer Wider, M.D. While these balls were originally designed to help strengthen pelvic floor muscles, Dr. Shepherd says some women also use them as sex toys.So, how do ben wa balls work?Like any strengthening exercise, you’ll want to start with smaller weights and work your way up, Dr. Shepherd says. Before you insert the balls, it’s crucial to wash your hands and make sure the balls are cleaned well too. Then, insert them into your vagina “with a lot of lubrication,” Dr. Wider says. “Make sure to have access to the pull or string, so they can removed easily,” she adds.
Insert the balls, and your pelvic floor muscles will hold them in place, Dr. Greves says. “You put them in and squeeze,” she says. When you clench your pelvic floor muscles (remember: the ones you use to pee), it’s basically like lifting weights down there. When you’re finished with your pelvic floor workout, the balls should come out without much effort, Dr. Wider says. But if you’re getting some resistance, try relaxing or bearing down like you have to go No. 2.After you remove them, make sure you wash your balls well with fragrance-free soap and water to keep your vagina happy and healthy. “You can occasionally sterilize them by placing them in a bowl and pouring boiling water over them for a few minutes,” Dr. Shepherd says.Are the benefits of ben wa balls legit?There are a lot of claims around the benefits of using ben wa balls, but there isn’t really good, scientific evidence to back them up. That doesn’t mean they can’t help—it just isn’t something scientists have been racing to study.Also, while pelvic floor exercises can help strengthen your vagina, you’re probably already using your pelvic floor muscles more than you realize. Core-strengthening exercises like crunches, lunges, and leg lifts, can work the same muscles, Dr. Wider says.That said, plenty of people swear by ben wa balls, and they definitely have their perks. “They’re easy to use and you can use them at home,” Dr. Shepherd says. They can also help provide a guide for your pelvic floor muscles, kind of like a personal trainer for your vagina, Dr. Wider adds.While a lot of the focus on ben wa balls is about decreasing your risk of peeing yourself and overall pelvic floor health, “some people claim they can increase sexual pleasure and the power of an orgasm,” Dr. Wider says. Do ben wa balls have any risks or side effects?“Whenever you insert anything into your body, there is a risk of infection,” Dr. Wider says, especially if the balls aren’t cleaned properly.You can also tear vaginal tissues if you don’t use enough lubrication or try to force the balls in. And it’s possible—but not common—to develop temporary strain from using ben wa balls if you use them too often and at too high a weight for your body, Dr. Greves says. That’s why she recommends starting slowly with the balls and using them for about five minutes at a time, before working your way up to 15-minute sessions. “Starting off gradually to see what you can tolerate is better,” she says.“There are definitely some people who should have a conversation with their doctor before using ben wa balls,” Dr. Greves says. She says it’s important to check in with your OB/GYN if you have an IUD, recently had pelvic surgery, are pregnant, or have regular pelvic pain, to make sure ben wa balls are a good fit for you and your body. What should you look for in ben wa balls?Ben wa balls are made of different materials, but “non-porous is best,” Dr. Greves says. That means glass, metal, or medical-grade silicone is ideal,…
