How to Use Your Pelvic Floor Support Kit: A Simple Guide to Pelvic Floor Training

Kegel balls are designed to help strengthen your pelvic floor muscles. Strong pelvic floor muscles support your bladder, bowel and uterus, and can improve bladder control, bowel
control, core stability, and sexual health.

This guide explains how to clean, insert, use, and train safely with Kegel balls.

Step 1: Clean the Kegel Balls Before Use

Proper cleaning is essential to prevent infections and protect your health.

1. Spray the Kegel balls with an antibacterial toy cleaner.
2. Leave the cleaner on for the recommended time (usually 1–2 minutes).
3. Rinse thoroughly with warm water.
4. Pat dry with a clean towel and store in a clean, dry place.

Always clean your Kegel balls before and after each use.

Step 2: Apply Lubricant

Lubrication makes insertion more comfortable and reduces irritation.

1. Apply a small amount of water-based lubricant to the Kegel balls.
2. Apply a small amount to the vaginal opening as well.

Avoid silicone-based lubricants

Step 3: Find Your Pelvic Floor Muscles

Before inserting the Kegel balls, it’s important to know which muscles you are working.

You can find your pelvic floor muscles by:
• Gently stopping the flow of urine once to identify the muscles (do not do this
regularly).
• Imagining you are trying to prevent passing gas.
• Inserting a clean finger into the vagina and gently squeezing, you should feel a
lifting motion.

These lifting muscles are your pelvic floor muscles.

Step 4: Insert the Kegel Balls

1. Lie down or stand in a comfortable position.
2. Gently insert the lubricated Kegel balls into the vagina, similar to inserting a tampon.
3. Insert them fully so they sit comfortably inside.

If you feel pain or strong discomfort, stop and remove them.

Step 5: Perform Kegel Exercises with the Balls in Place

Think of your pelvic floor like a claw machine:
• Lift and squeeze upward, like the claw closing and lifting a prize.
• Hold the squeeze, then relax fully.

Beginner Routine:
• Tighten your pelvic floor for 3 seconds
• Relax for 3 seconds
• Repeat 5–10 times
• Do one set in the morning and one set in the evening

As you get stronger:
• Increase hold time to 5 seconds
• Increase repetitions to 10 per set
• Increase to 3 sets per day

Always breathe normally. Do not hold your breath.

Step 6: What You Should and Should Not Feel

You should feel:
• A gentle lifting and squeezing sensation inside the pelvis
• Improved control over time

You should NOT:
• Tighten your stomach, buttocks, thighs, or back
• Bear down or push
• Hold your breath

If you feel pain in your back, stomach, or head, you may be using the wrong muscles.

Step 7: Remove and Clean After Use

1. Gently remove the Kegel balls using the retrieval string.
2. Wash again with antibacterial toy cleaner.
3. Rinse thoroughly, pat dry with a clean towel, and store in your satin storage bag in a cool place.

How Long Until Results?

With regular practice:
• Small improvements may appear in a few weeks
• Better bladder and bowel control develops gradually over time
• Consistency is more important than intensity.

Signs Your Pelvic Floor Is Getting Stronger:
• Fewer bladder leaks
• Better control of bladder and bowels
• Less urgency to urinate
• Kegel exercises feel easier to perform

Key Safety Tips:

• Clean before and after every use
• Use lubricant every time
• Start slowly and build gradually
• Stop if you feel pain
• Breathe normally during exercises