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Pelvic Floor Exercises With Kegel Balls For Women And Men
*In this guide, we use the term “Kegel balls”. However, terms such as “Geisha balls”, “vaginal balls”, “Ben Wa balls” and similar names refer to the same type of product.
In this guide, based on my experience as a midwife and pelvic floor therapist, I present my best pelvic floor exercises for women and men. By using medically certified Kegel balls*, you can significantly increase the effectiveness of these exercises. In addition, medical Kegel balls allow you to train your pelvic floor passively during daily life through vibration while also providing erotic stimulation – and pleasure creates an additional effect. There is a great deal of advertising from the sex toy industry surrounding Kegel balls*, but conventional sex toys have no proven effectiveness – unlike products that are certified as medical devices, whose effectiveness must be demonstrated. You can find genuine medical Kegel balls* here:
Contents:
- What Are Pelvic Floor or "Kegel" Exercises?
- Active Pelvic Floor Exercises
- Exercises Lying on Your Back With Bent Legs
- Exercises Lying on Your Stomach With Bent Feet
- Exercises on All Fours
- Exercises in the Knee-Elbow Position
- Standing Exercises With Relaxed Knees
- More Kegel Exercises
- Strengthening the Pelvic Floor Through Erotic Stimulation
What Are Pelvic Floor or "Kegel" Exercises?
Pelvic floor exercises are often referred to as "Kegel exercises", especially in other countries. However, this term has nothing to do with bowling, nor with the fact that vaginal cones, the original aids for active pelvic floor workout, are cone-shaped (cones = Kegel).
Rather, the term "Kegel exercises" goes back to the gynaecologist Arnold Kegel, who developed the first pelvic floor exercises for women in the 1950s. Today, these purely vaginally oriented exercises with very specific devices are often viewed critically by specialists: modern pelvic floor exercises do not focus solely on the vaginal area but involve the entire pelvic floor region.
The term "pelvic floor workout" is mainly associated with women during recovery after pregnancy and childbirth. However, there are many other reasons for women and men to train the various muscles of the pelvic floor. I distinguish between passive training (stimulation through vibration during daily life) and active exercises such as those presented here.
Combining both forms of pelvic floor workout – stimulation (passive) and exercises (active) – produces an optimal overall effect.
Together with our feet, the pelvic floor forms the foundation of our body and our physical existence. Its condition is therefore fundamental to the function of many other areas of the body.
Problems such as back pain, incontinence or – in men – potency problems and erectile dysfunction can often be improved or resolved through (passive) pelvic floor workout and active pelvic floor exercises. You can find more information in our guide: Pelvic Floor Workout for Men: Benefits, Ways and Alternatives.
Because of our unbalanced lifestyle (a lot of sitting, too little movement), the pelvic floor requires additional activation.
A comprehensive pelvic floor workout should not consist solely of physical exercises but should also train awareness of the pelvic floor muscles and improve perception of the different areas. This makes the exercises significantly more effective. Posture also improves, and everyday movements become more intuitive and controlled.
Sex also trains the pelvic floor – naturally and almost effortlessly. A wonderful gift from nature!
In addition to pelvic floor classes or postnatal recovery courses with a midwife, a few minutes of daily exercises at home require very little time and can have a major effect. Genuine medical Kegel balls are ideal for this because they are worn completely inside the body. This means you can use them discreetly anytime and anywhere outside of exercise sessions to train “from within” – supported by their vibrations. The erotic stimulation further enhances the effect.
Active Pelvic Floor Exercises
Preliminary Information
The following pelvic floor exercises* can be performed without a Viball® Kegel ball, but the weight and vibration impulses make them significantly more effective. Because Viball® moves particularly intensely up and down inside the body during these exercises, it provides additional stimulation of the pelvic floor muscles and therefore better training results.
The following abbreviations are used throughout this guide:
PF = Pelvic floor
IN = Inhale through the nose while expanding the abdomen
EX = Exhale through the slightly open mouth, gently blowing out
General Instructions for Performing the Exercises:
- Every contraction is followed by a conscious and active relaxation of the pelvic floor muscles during the next inhalation.
- The exercises are always performed in rhythm with your breathing:
Relax while inhaling (IN) – Contract while exhaling (EX). - You should repeat all exercises four to eight times.
- The numbering does not indicate any order or priority. You may combine the exercises freely.
- It is helpful to visualise the exercises and involve your imagination. Example: You are lying on your back with your legs bent or extended. As you contract and relax your vulva or anus (for men) in rhythm with your breathing, imagine a flower opening and closing inside your body:
(IN) Flower opens – (EX) Flower closes. - Your imagination is free – find your own images. Erotic fantasies have a particularly strong effect on the pelvic floor.
- For some exercises, I recommend making sounds. These intensify the effect, for example “ffffft”, with a prolonged “F” and a strongly emphasised “T” at the end.
Exercises Lying on Your Back With Bent Legs
A : (IN) Into the abdomen – (EX) Contract the bladder / urethral sphincter muscles.
B : (IN) Into the abdomen – (EX) Contract the anus.
C : (IN) Into the abdomen – (EX) Draw the perineum (the area between the genitals and anus) upward towards the head.
D : (IN) Into the abdomen – (EX) Imagine pulling the sitting bones (the bones you feel when sitting on a hard surface) towards each other.
Exercises Lying on Your Stomach With Bent Feet
Your forehead rests on the backs of your stacked hands.
A : (IN) Into the abdomen – (EX) Draw Viball® deeply inward and pull the navel towards the spine.
B : (IN) Into the abdomen – (EX) Draw Viball® towards the head and pull the navel towards the spine. At the same time, draw the shoulder blades towards each other and towards the buttocks.
Exercises on All Fours
A :
(IN) Extend the right leg backwards, place the toes on the floor and press the heel backwards.
(EX) Draw the tailbone forwards towards the pubic bone / genitals without moving the pelvis (hip bones remain at the same height), and pull the navel towards the spine.
(IN) Return the right knee to the starting position, then change sides: extend the left leg backwards, place the toes on the floor and press the heel backwards.
B :
(IN) Extend the right leg backwards, place the toes on the floor and press the heel backwards.
(EX) Draw the tailbone forwards towards the pubic bone / genitals without moving the pelvis (hips remain at the same height), and pull the navel towards the spine.
(IN) Raise the left arm parallel to the floor.
(EX) Raise the right leg.
(IN) Form a straight line from the left hand to the right foot and stretch.
(EX) Lower the arm and leg and return to the starting position.
Mirror Image :
(IN) Extend the left leg backwards, place the toes on the floor and press the heel backwards.
(EX) Draw the tailbone forwards towards the pubic bone / genitals without moving the pelvis (hips remain at the same height), and pull the navel towards the spine.
(IN) Raise the right arm parallel to the floor.
(EX) Raise the left leg.
(IN) Form a straight line from the right hand to the left foot and stretch.
(EX) Lower the arm and leg and return to the starting position.
C :
(IN) Extend the right leg backwards, place the toes on the floor and press the heel backwards.
(EX) Draw the tailbone forwards towards the pubic bone / genitals without moving the pelvis, pull the navel towards the spine and pronounce “ffffft”.
(IN) Raise the left arm and bend the hand at a 90° angle.
(EX) Stretch the palm and heel outward, increase the tension in the pelvic floor and abdomen, and pronounce “ffffft”.
Exercises in the Knee-Elbow Position
Similar to the all-fours position, place your forearms on the floor, make fists with your hands, place them on top of each other and rest your head on the upper fist. This significantly relieves strain on the neck. Keep the buttocks relaxed.
A : (IN) Into the abdomen – (EX) Contract the urethra and vagina / genitals and “draw them inward” while making the sound “fffff”.
B : (IN) Into the abdomen – (EX) Contract the anus, draw it inward and make the sound “ffffft”.
Standing Exercises With Relaxed Knees (Neither Bent Nor Locked)
A : Contract and relax the vagina / genitals in rhythm with your breathing, for example using the image of a flower opening and closing:
(IN) Flower opens
(EX) Flower closes
B : Make circles with your pelvis, gradually enlarge them, then change direction and make the circles smaller again.
IMPORTANT: For this exercise, your knees must be slightly bent, otherwise the pelvis cannot move freely. Perform the movements slowly and consciously. Viball® is particularly effective during this exercise because the pelvic floor muscles receive strong impulses through the movement.
C : At a more advanced stage of training, you can also work in a standing position by contracting the different areas of the pelvic floor one after another, as described in Exercise 1.
More Pelvic Floor Exercises
Here you can find all additional pelvic floor exercises as a PDF download on our Theros® platform. This also includes highly erotic exercises in horizontal positions, whose effectiveness and results can be optimised with the very heavy Theros® Massive Balls.
Wishing you success and enjoyment with your exercises!
Strengthening the Pelvic Floor Through Erotic Stimulation
You can support the training (or strengthening) of your pelvic floor very effectively through stimulation during daily life, known as "passive" pelvic floor training. Medically certified Kegel balls such as Viball® are ideal for this because their effectiveness has been proven – unlike conventional sex toys. They are slightly more expensive due to the high-quality material (implant-grade stainless steel) and the complex manufacturing process, but this is worthwhile when it comes to the most sensitive area of your body.
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Kegel Balls: How To Use Them, Effects, Safe Materials And How To Choose
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