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No doubt you’ve heard the word “kegel.” You’ve also probably been told that you should do your Kegel exercises often, but don’t really know why, or how to do Kegel exercises. Kegels keep your vagina in tip-top shape.What Are Kegel Exercises? Exploring the Benefits of Kegel ExercisesKegel exercises are the contraction and release of the pelvic floor muscles. They can be done in quick pulses, or you can hold the contraction at length before releasing it. Kegel exercises, named after American gynecologist, Arnold Kegel, strengthen the muscles of your pelvic floor—and those muscles support your bladder and your vagina, explains Hilda Hutcherson, M.D., professor of obstetrics and gynecology at Columbia University. Doing Kegels today can keep your vagina and bladder in top shape as you age, but they can also help increase sexual pleasure. “Strong pelvic floor muscles increase orgasms and the intensity of orgasms,” explains Hutcherson. Basically, doing your Kegels is a win-win for now, and in the future.Hutcherson recommends that girls start doing their Kegels when they’re teenagers but don’t freak out if you’ve never even done one before: She says you can start anytime.10 Tips for How to Do Kegel Exercises and Strengthen the Pelvic FloorAlthough most women realize that doing their Kegels involves squeezing the vaginal muscles in some way, exactly what part they should be squeezing and how can get a bit confusing. Here are ten tips for how to identify your pelvic floor muscles and strengthen your pelvic floor muscles, including Kegel exercises.1. Pee, Stop, RepeatSit on the toilet and let a small amount of urine out before stopping the flow. Repeat. Doing this contracts your muscles, and it’s a great way to identify where the muscles are. “The muscles that you use to stop the flow of urine are the muscles you want to squeeze when you don’t have a full bladder,” Hutcherson says.2. Feel It OutYou can insert a finger or two into your vagina and use your pelvic floor muscles to squeeze your finger. This also lets you know which muscles to squeeze and you can do it anytime and anywhere.3. Practice Your Kegels as Much as You CanThe best way to master the art of the Kegel exercise to is to practice contracting, Hutcherson says—and she recommends doing it a lot. Try to work up to at least 100 squeezes per day, says Hutcherson. “You can do them 10 to 20 at a time if you’d like.”4. Weights and BallsIf you want to go all-in, there are Kegel exercisers you can look into—some of which include weights and balls that can help intensify your workout. When you insert Kegel balls or Ben Wa balls, you have to contract your vagina muscles to keep the balls in place. Otherwise, they’ll just drop right out. Try them out at home and try to keep them inside as you do things around the house.5. Use an AppThere are also “personal trainers” like Elvie that, with an app, can help you build upon your Kegel workout while giving you new goals to reach every day. Do Kegel exercises make you tighter? Of course! If you’re consistent and put the work in—and this app will help you track your effort.6. Add Other Exercises to Your Pelvic Strengthening RoutineExercises moves like bridges, wall squats and jumping jacks cause you to engage your pelvic floor muscles automatically. Your lower back muscles and lower stomach muscles work in conjunction with your pelvic floor muscles, helping to strengthen the entire pelvic region.7. Practice YogaMany yoga moves also naturally cause you to engage your pelvic floor, including chair pose, goddess pose, standing split pose, warrior three pose, locust pose, supine bound angle pose and yogi squat pose.

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Kegel balls snowballed into mainstream media with the release of the best-selling book 50 Shades of Grey, and have been gaining momentum ever since. Also referred to as jiggle balls or ben wa balls, these little weighted balls, with regular use, strengthen your pelvic floor muscles, making your vagina feel tighter and improving bladder control. If that wasn’t enough, strong pelvic muscles also lead to more powerful sensations during stimulation and stronger, more intense orgasms. What’s not to like?
Despite their recent thrust into the limelight, pleasure balls have been around since ancient times and were used as a form of vaginal stimulation. Consisting of small balls, which are inserted into the vagina and held there by the contracting the correct muscle groups, the toys can provide very stimulating sensations. Some types of pleasure ball contain smaller, weighted balls inside that roll around as you move creating excellent internal sensations. How Kegel Balls Work
Given their small size, Kegel balls are very discreet and easy to use. They come in a variety of sizes and styles, from a singular ball to two attached ones. If you’ve never tried kegel balls before, it is best to start off with a light, larger ball, then work up to greater weights once your muscles have grown stronger. The Lovehoney Main Squeeze Single Kegel Ball 30g is a great beginner’s option. Take the ball from its packet, give it a clean with hot soapy water and a few sprays of sex toy cleaner (optional). Then, apply a generous amount of lubricant to the ball and the entrance of your vagina, as this will make insertion much easier. Slide the ball inside until it feels comfortable. Sometimes this can be difficult so try lying down or by lifting one leg up. With most balls there will be a string or loop that will sit outside the vagina for easy retrieval.
As your body accepts this new item, it will automatically try to hold the ball inside so you shouldn’t have to worry about it falling out. To make sure your muscles are working properly, contract your pelvic floor and you should experience a feeling of fullness. To get the most from your workout you should try to keep the balls in for at least 15 minutes a day and clench at regular intervals. To get a better workout you can keep them in for longer, but do not urinate with them still inside. Always remove them first by pulling on the retrieval string or cord. When you’ve finished your workout, you should always clean your balls to avoid bacteria build-up. Beyond KegelsWhen starting out with kegel exercises, it’s a good idea to avoid doing vigorous activity to prevent the balls from slipping out. Sometimes a violent movement like a sneeze or cough can cause the balls to dislodge. However, once your muscles become strong enough to hold them in, you can start to take on more physical tasks whilst wearing them.
Blending the lines of pleasure and performance, Ben Wa balls and jiggle balls are more like a sex toy than a health tool. They contain weights that roll around inside with some being small enough to wear during penetration. The free-roaming weights move about inside the balls causing your vaginal muscles to contract. Sometimes these balls can even provoke G-spot stimulation that feels fantastic even when you’re just walking about. So if you’re worried about bladder control, or simply want to tighten your vaginal muscles, explore the multiple benefits of using kegel exercisers, and the exciting sensations they have to offer. Anna Lee is a blogger and sex toy expert who writes for Lovehoney Australia. You can see a list of their best-selling products here.

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We’ve been hearing for years now about the importance of doing pelvic floor exercises (a.k.a.: Kegel excercises), but many of us still have questions. That’s why we were thrilled when we got the chance to ask Tania Boler, women’s health expert and cofounder of Elvie, a pelvic floor exercise tool and app, some of our most burning Kegeling questions. (Men and trans people can benefit from doing Kegel, too, but you need a vagina for this app.)
The Advocate: So do pelvic floor exercises actually “tighten” your vagina?Boler: Your pelvic floor muscles are like any other muscles in your body. They can grow in size and need to be strong, as well as be able to flex and contract. The vagina itself doesn’t actually get “tighter” or smaller, but Kegel exercises do help you have more control over your pelvic floor and vagina, so you can tighten or flex if and when you want to.
What are the sexual benefits of having a strong pelvic floor?When it comes to better sex, Kegel training builds muscle strength, increases sensation, and boosts blood flow to the vagina, which in turn helps you to control those muscles and experience stronger orgasms. We also have women tell us all the time that they feel more confident in bed now that they know their bodies more intimately. Studies have shown that women with a stronger pelvic floor have more intense and longer lasting orgasms, are better lubricated, and want sex more frequently.
Any specific benefits for women who have sex with women?Many of the benefits apply to sex with both men and women. The pelvic floor contracts during orgasm, so regardless of how you reach orgasm, a stronger pelvic floor can increase their intensity. Increased blood flow to the vagina can also improve lubrication and sensitivity.
What about the nonsexual benefits of Kegeling?It is a key part of all women’s — and many trans men’s — health and wellness. Better bladder control, reducing your chances of getting prolapse, less back pain, and healing your body post-birth are just some examples.
Can trans women benefit from Kegeling?Anyone can benefit from Kegels, including trans women and men. The Elvie trainer is designed for anyone and everyone with a vagina, and we do have some trans women using it. However, we always recommend that anyone who has had recent surgery speak to their health care provider before using a Kegel trainer.
What are the benefits of Kegeling with a device?Exercising is better than not exercising for sure, but by clenching without a device you are pressing against air, which is less effective. Simple Ben Wa balls or Kegel balls are better than nothing. But the Elvie trainer brings that concept to a new level by wirelessly connecting the device (which inserts easily like a tampon) to an app that guides you through fun, five-minute workouts shown on your smartphone’s screen. (Elvie.com)

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Remember in Fifty Shades Darker when Christian ‘surprised’ Ana with a gorgeous pair of kegel balls (aka love eggs, aka Ben Wa balls, aka jiggle balls)? There was a teeny moment when she thought they were meant to go in her butt, and she freaked out. But Christian popped them in her vagina and off they went to the masquerade ball. Yeah, that’s what love eggs are all about.
But why would you want to walk around with any kind of vagina balls inside you? What’s the benefit? Lovehoney sex expert Annabelle Knight explains everything you need to know…
What is a love egg?
Love eggs – or Ben Wa balls, jiggle balls, love balls – are designed to help you locate your pelvic floor muscles, and work them effectively. Also known as Kegel (which is their proper name) are inserted into the vagina – and by holding them in and clenching around them, you’ll target and strengthen the correct muscle groups.

Ben wa balls are also known as love eggs, kegel balls, higgle balls and vagina balls
Cosmopolitan UK

But, as well as giving your internal muscles a good old work out, they also feel realllllly good. They’re also known to increase sexual sensitivity and intensify orgasms.
A good beginner’s set are these Je Joue. They come in three weights and sizes, which means you can work your way up. And most importantly, they come with a retrieval loop (always make sure any kegel balls you buy have this feature so you can get them out easily). It’s also best to avoid any loops made of string – this is a porous material and therefore can’t be cleaned properly. Go for toys with loops made from body-safe materials like silicone.

Lovehoney

Tracey Cox Supersex Kegel Toner Set

Tracey Cox
lovehoney.co.uk

£24.99

How to prepare Ben wa balls
Remove your jiggle balls from the packet and clean them thoroughly with hot, (fragrance-free) soapy water or a spritz of sex toy cleaner. It’s super important to clean your toys thoroughly before and after use. This prevents the spread of harmful bacteria, and transmission of STIs if you’re sharing toys.

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How to insert love eggs, Ben wa balls and kegel balls
Using lots of water-based lube, gently insert the first ball by pressing it against the opening of the vagina until it slides in. There might be a small length of silicone between the first and second ball, so tuck this inside you and start pressing the second ball against your vaginal opening.

Universal Pictures

Once the two balls are inside, you can push them in further, until you feel that they’re safe and secure. The removal loop should remain outside the body, like a tampon string.
Your body is automatically trained to hold the balls inside you, so you don’t have to worry about them falling out. However, if you want to remove them at any point, simply pull at the removal loop gently until they slide free. It may be a good idea to re-lubricate the entrance to your vagina before you do.
What to do once the balls are in
Wearing love eggs while sitting about really isn’t putting them to great effect. So, you’ll need to move around to get the maximum benefit. The more you move, the more they stimulate, so it’s best to pop them in before you’re most active or will be moving around a lot.

Move around to get the maximum benefit

Having a dance, travelling by bus or doing your yoga class is that much more fun while wearing love eggs, too. Don’t be afraid to wear them in new places because honestly, it can liven up the most mundane of errands.
How to use Ben wa balls during sex
These balls have serious arousing effects, trust us. You can insert them an hour or so before you have sex, and allow their gentle movements to slowly turn you in the lead up.
Using love eggs during anal sex
If you enjoy anal play then you’ll love the added sensation a pair of vaginal balls gives you, if you wear them while you’re penetrated anally. The sensation of anal penetration is enhanced by the firmness of the balls. Plus, the pressure of the anal penetration pushes the balls firmly against your G-spot as the weights massage you, internally.
Which type of balls are best for you?
It all depends what you’re looking for. Lighter and larger balls are the most suitable for beginners, as they are the easiest to hold in.
If you’re just starting out, try an affordable and simple set to begin with. These Fifty Shades balls aren’t too heavy or intimidating, so are great for first timers.

Fifty Shades of Grey Tighten and Tense Silicone…

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Along with strengthening your pelvic floor, Kegel balls can also be a turn-on. Whether you’re using them for pelvic floor exercise or as a sex toy — or both — to use Kegel balls, simply insert them into your vagina (use lube). To remove them, lightly pull the string they’re attached to, or if there’s no string, you can crouch and squeeze your vaginal muscles to push them out.

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Some kegel balls come with a string attached, while others come as stand-alone balls. Either way, when inserting them, you want to wash your hands first and get into a position that feels comfortable — for first-timers, lying on your back may be the easiest. If the balls have a string, you can simply pull them out, like a tampon. If there isn’t a string, then you’ll want to remove the kegel balls by squatting and bearing down a little bit. Then, “insert your finger past the pelvic floor and do a little sweeping motion,” Dr. Castellanos says. “As you’re pushing gently, grab onto the ball and pull it out.”

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Thanks in large part to Sex and the City, I’ve been long aware of the concept of and benefits to glean from doing my kegels. But using kegel balls? That always felt next-level, and quite frankly, pretty extra. As someone who can barely lift a five-pound free weight, the idea of essentially weight-training my vagina seemed…low-priority to say the least. But as it turns out, there are great reasons to strengthen your kegel muscles, and experts say using kegel balls to do so can seriously help. “Kegels are exercises that serve to strengthen the pelvic floor muscles, which support the bladder, vagina, and rectum,” says Lucky Sekhon, MD, fertility specialist and board-certified OB/GYN. “These muscles impact the body’s ability to control urination, defecation, and can have a major impact on sexual function. The pelvic-floor muscles can weaken due to factors such as pregnancy, childbirth, aging, and the hormonal changes of menopause, chronic coughing, and being overweight.” Kegel (or Ben Wa) balls are small, weighted spheres that, when inserted into he vagina, help tone and strengthen your pelvic floor—just like lifting dumbbells can do for your arms and shoulders. They also serve the decidedly sexier purpose of helping to strengthen your orgasm. “The pelvic floor muscle is responsible for your orgasms and the intensity of the involuntary contractions,” says sexologist Sadie Allison, PhD, founder of GoLove CBD lube. “The more conditioned and strong your pelvic muscles are, the more control you have over them, which can lead to stronger, more intense orgasms—or even multiples. For some, this is the route to learning how to achieve their first orgasm.” Related Stories Who should use kegel balls? Whoever wants to, honestly. But, from a more medical-leaning point-of-view, kegel balls can be especially helpful for treating incontinence issues. “Kegel exercises with kegel balls will be helpful for anyone experiencing incontinence of urine or stool, where they have difficulty preventing urine leakage when coughing or laughing, or, worse, leakage of stool whenever they increase their intra abdominal pressure,” says Dr. Sekhon. “Inserting the balls into the vagina and rotating or tugging on the strings has been said to cause a range of sensations, which may be perceived as pleasurable.” —Lucky Sekhon, MD And, again, kegel balls hold the power to help those who want to intensify their sexual pleasure. According to Dr. Sekhon, kegel balls may be helpful to those who have a vagina and are recently postpartum and ready to get their groove back, so to speak. “For some women who experience laxity of their vagina after childbirth or prolapse of the vaginal wall, kegels can help to support the pelvic floor and reverse these changes,” says Dr. Sekhon. “This can lead to improved sexual function. Inserting the balls into the vagina and rotating or tugging on the strings has been said to cause a range of sensations, which may be perceived as pleasurable.” How to use kegel balls for pelvic exercise The best part about kegel exercises—with or without kegel balls—is that you can do them anytime, anywhere, wearing anything you want. To get started, first identify your pelvic muscles. They’re basically the muscles you use when you stop yourself from peeing midstream. “Once you have figured out which muscles you are using, you can isolate and work them anytime and in any position,” says Dr. Sekhon. “The key is to really focus on the pelvic muscles and try to tighten them without using muscles in the abdomen, thigh, or buttocks. Repetition and persistence is also key; aim for three to five sets of at least 10 repetitions a day.” Looking to perfect your kegel craft? She recommends imagining sitting on a marble, and tightening your pelvic muscles as if you’re lifting it up. How to use kegel balls for solo sexual pleasure To eroticize your kegel exercises, it helps to incorporate two things: a body-safe lubricant that ensures you can insert and enjoy the kegel balls with ease, and simultaneous stimulation of other erogenous zones “like the nipples or light fingertip play on the anus,” says Dr. Allison. And, of course, you can amp up the sexual heat on your kegel exercises by using a sex toy at the same time that targets a major hot spot for quickening your orgasm. “Try squeezing and releasing to really amplify the sensation of the balls inside your vagina,” says Dr. Allison. “This will stimulate the nerve endings and offer more sensation and pleasure. One way to take things to the next level is to use a clitoral vibrator on your clitoris while you’re squeezing and indulging in the sensation of the kegel balls.” How to use kegel balls during partnered sexual play “Try inserting the kegel balls before you meet up with your partner in public,” says Dr. Allison. “The secrecy of the balls will add an extra spark to your time together.  There are also vibrating kegel balls that you can purchase…

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There’s a notion out there that says a tight vagina is a good vagina. It’s usually meant as a demeaning compliment extended to women who are celebrated for refraining from having “too much sex.” That’s not the type of tight vagina up for discussion here—please, have as much sex as you’d like. Let’s focus, instead, on how improving the elasticity of your vagina by strengthening it with kegel balls can help with a number of physical issues (orgasms included). Everybody on board?The muscles in the vagina can weaken naturally over time, or after events including childbirth, which can lead to urinary incontinence (a.k.a. peeing yourself). That’s why pelvic-floor strengthening exercises, a.k.a. kegel exercises, which involve clenching and releasing your pelvic-floor muscles (the ones you squeeze to hold your pee) are so crucial, says Dr. Christine Greves, MD, a board-certified ob-gyn at the Winnie Palmer Hospital for Women and Babies. (Did I mention that kegels may make your orgasms even stronger?)One tool that can take your exercises to the next level are kegel balls—a.k.a. Ben Wa balls. They’re like little weights for your vagina, explains Greves. They usually consist of one or several balls lined up in a row with a cord at the end. You insert them into your vagina (with the cord hanging out), then contract and release your pelvic floor muscles around them, Greves says. Doing so helps you isolate those muscles and feel the contractions a little better. Kegel balls come in tons of different sizes and weights—anywhere from 10 grams to 100 grams. Your best bet is use them daily (or as often as you remember to), and increase the weight gradually as you feel like your muscles are getting stronger. Obviously, the heavier the ball, the more strength you need to hold it inside—so start small.Meet the expert: Dr. Christine Greves, MD is a board-certified ob-gyn at the Winnie Palmer Hospital for Women and Babies. When you’re not turning to Ben Wa balls for incontinence, you can use them for pleasure and arousal too, says Jess O’Reilly, PhD, host of the @SexWithDrJess Podcast. To use your kegel balls as sex toys, she suggests opting for those held together with a silicone cord. “You might insert the balls and rotate or gently tug on the strings to create a range of sensations,” she explains. “Some people enjoy pulling them out very slowly to heighten awareness and bring attention to the more subtle sensations.” To take these sensations up a notch, try running your Ben Wa balls under cool or warm water before inserting them. “Changes in temperature can heighten arousal and change the way we interpret pleasure by activating the body’s sensitive thermoreceptors,” O’Reilly adds. A quick housekeeping note: While kegel balls are generally considered safe, Greves says, you shouldn’t use them right after you have a baby (you can have vaginal tearing that needs to heal), and you shouldn’t leave them in more than six hours. When you’re ready to go, opt for Ben Wa balls made with non-porous silicone, which won’t irritate your vagina the way porous vaginal tools can since they tend to trap bacteria. No matter what they’re made of, clean them after every use with mild soap and water.Cool, now that you’re ready to, er, play ball…here are the best kegel balls to check out:

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Although Kegel balls may don Dr. Kegel’s name, these balls — also called Ben Wa balls — have been used for centuries to do exactly what Dr. Kegel wanted: exercise the pelvic floor. These small, weighted balls, when clutched inside the vagina by the vaginal and pelvic floor muscles, are the key to bladder control, preventing prolapsed uteruses and/or anuses, and stronger orgasms (via Kegel Bell).

While you may not be worried about incontinence or prolapsed anything yet, it’s important to remember that gravity will eventually take its toll, and, well, that aside, who doesn’t want stronger and longer orgasms? That should be the selling point right now if you’re still decades away from adult diapers. Not only has research published in the medical journal Investigative and Clinical Urology found that a strong pelvic floor helps contribute to more intense orgasms, but doing your Kegel exercises during P-in-V intercourse — either with or without Kegel balls — increases sexual satisfaction for both partners.
“When a woman does Kegels during vaginal intercourse, the pelvic floor muscles contract on the penis — enhancing his sexual experience as well,” OB-GYN Dr. Sherry Ross tells Insider. Granted, it will take quite a bit of practice to pull off such multitasking flawlessly, but you can get there. 

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When we talk about the health of our all-important pelvic floor muscles (the muscles and ligaments that support everything in your pelvic region, including your bladder, bowels, and uterus), one product comes up a lot: Kegel balls. These vaginal weights are used to strengthen your pelvic floor, which can address some types of pelvic floor dysfunction. Kegel balls can be effective as part of an overall pelvic health practice, but learning how to use Kegel balls properly isn’t as simple as you might think.
For one thing, you can’t solve all pelvic floor–related issues with Kegel balls alone. In fact, Kegel balls can actually make some problems worse, says Heather Jeffcoat, DPT, Los Angeles–based pelvic floor physical therapist at Femina Physical Therapy and president of the Academy of Pelvic Health Physical Therapy. “Many people think that if you have incontinence, prolapse, or pelvic pain, [you should] ‘just do Kegels,’ like it’s a magical exercise that cures all,” Dr. Jeffcoat tells POPSUGAR. That’s not the case, and it’s one reason why you should consult with your ob-gyn or a pelvic floor physical therapist before you start using Kegel balls. (More on that below.)
First things first, though. As much as you may have heard about Kegel balls, you might not know when and how to use them, let alone what Kegel balls shouldn’t be used for. POPSUGAR spoke to two pelvic floor physical therapists to clear it all up.
Benefits of Kegel Balls
Kegel balls can help to strengthen and increase the endurance of your pelvic floor muscles, says Dr. Jeffcoat, particularly after those muscles have been weakened or torn by things like childbirth or an injury.
Pelvic floor dysfunction, which is the inability to control the muscles of your pelvic floor, can cause symptoms like incontinence (urinary or fecal), constipation, pelvic pain or pressure, pain during sex, or pelvic muscle spasms. Because Kegel balls help to strengthen the pelvic floor, they may help with some types of pelvic floor dysfunction, although they should not be used if the pelvic floor dysfunction is caused by muscular tightness in the pelvic floor. (More on that later.)
How to Use Kegel Balls
Kegel balls are small, sphere-shaped weights, sold as one weight or a connected set of two. They’re designed to improve “the strength and endurance of a group of muscles that stretch from the pubic bone to your tailbone,” aka your pelvic floor muscles, says Bijal Toprani, PT, DPT, a physical therapist specializing in pelvic health at Hinge Health. Kegel balls are most often recommended for people with weakened pelvic floor muscles, which can happen after things like childbirth, traumatic injury, or nerve damage.
You use Kegel balls intravaginally, which means you place them in your vagina. Before you insert them, it’s best to wash your hands and the Kegel balls with antibacterial soap, then dry them off and apply some lube to help you slide them in easily. (You may also want to apply some lube to your vaginal opening.) After that, placing the Kegel balls inside your vagina is similar to inserting a tampon. Try lying down comfortably with your legs spread, then slowly inserting the balls one at a time. The end of the removal string should stick out so you can easily pull the balls out when you’re ready.

Kegel Ball Exercises
You can use Kegel balls in a variety of exercises, Dr. Toprani says, but she actually recommends starting with pelvic floor exercises that don’t use any weight. That’s because strengthening the pelvic floor is “like any other major muscle group,” she explains: you should start with bodyweight exercises (such as bodyweight Kegel exercises), then add weights when you get used to the movement and your muscles are ready for more of a challenge.
Dr. Toprani also recommends starting with bodyweight pelvic floor exercises because many people don’t have access to Kegel balls or simply don’t enjoy using them. “If the same outcomes can be achieved without purchasing an additional item or introducing a foreign item into the body, I believe that’s a better option from a clinical perspective,” Dr. Toprani says.
If you are interested in using Kegel balls to strengthen your pelvic floor, Dr. Toprani recommends the following progression:
Lying Kegels: Lie on your back with the Kegel ball inserted. Lift and contract the ball with your pelvic floor muscles, holding for five seconds before relaxing. Repeat for eight to 10 repetitions, or as many as you can perform correctly without holding your breath or squeezing your butt.
Sitting or Standing Kegels: “You can progress to sitting or standing positions to focus on strengthening the pelvic floor muscles while trying to hold the ball inwards and upwards against gravity,” Dr. Toprani says. “If you are able to lift and hold the ball in standing for one repetition, you know you are ready to progress to this option.” As with the first exercise, work to lift and contract the ball with your pelvic floor muscles while…

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