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Kegel balls, also sold as Ben Wa balls or vaginal weights, are small weighted devices marketed for pelvic floor strength, bladder control and “tightening.” Online, the claims often run well ahead of the research. This guide explains what kegel balls are, what studies actually show, how to reduce the risks, and who should skip them.
- A Cochrane review of 23 trials (1,806 women) found weighted vaginal cones helped urinary incontinence more than no treatment and performed about the same as standard pelvic floor muscle training, but the trials were small.
- There is no scientific evidence behind claims that these devices improve sexual pleasure.
- Risks include muscle strain, irritation or tearing, and infection from poor cleaning. Constant clenching can also cause painful muscle spasms.
- Pregnancy, the postpartum period, recent surgery, pelvic pain or infection, and some devices (IUDs, menstrual cups) are reasons to talk to a clinician first.
What are kegel balls?
Medical News Today describes Ben Wa (kegel) balls as small, weighted balls inserted into the vagina. They range from marble-sized to about 2 inches across and may be metal or plastic, sometimes with internal ball bearings. Cleveland Clinic describes kegel balls as devices worn inside the vagina to tone the pelvic floor, inserted much like a tampon.
They are related to vaginal cones, the weighted devices studied in clinical trials. Cleveland Clinic notes that weights shaped like cones or teardrops work less like barbells and more as feedback tools that help you confirm you are engaging the right muscles.
Do kegel balls work? What the research says
The best evidence comes from a Cochrane systematic review of weighted vaginal cones for urinary incontinence. It pooled 23 randomized trials with 1,806 women, 717 of whom used cones.
| Comparison | What the review found |
|---|---|
| Cones vs. no treatment | Cones were better (risk ratio 0.84 for failing to achieve continence) |
| Cones vs. pelvic floor muscle training | Little evidence of a difference in subjective cure (risk ratio 1.01) |
| Cones vs. electrical stimulation | No statistically significant difference, with wide uncertainty |
| Cones plus training vs. either alone | Not enough evidence to show a difference |
Read that as “cones are a reasonable option,” not “cones are better.” The authors noted that all trials were small, seven existed only as conference abstracts, quality of life was rarely measured, and about 22% of cone users dropped out, citing motivation, discomfort and appearance. The trials tested clinical cones, so the results may not carry over to every product sold online.
Benefits of kegel balls: what is realistic
The benefit with real research behind it is better pelvic floor muscle function, mainly for stress urinary incontinence, which is leaking when you cough, laugh or exercise. NIDDK notes that Kegel exercises can also help bowel control, and that studies suggest they may improve sexual function. Those findings come from exercises, not from balls specifically.
Claims that kegel balls boost pleasure or deliver dramatic “tightening” are different. Medical News Today states that there is no scientific evidence to support the sexual claims. If a product promises guaranteed results, treat that as a red flag.
Safety and hygiene: how kegel balls can go wrong
Medical News Today lists these potential problems: overexertion and muscle strain, vaginal tearing or discomfort, infection from inadequate cleaning, and interference with the normal contract-and-relax cycle of the pelvic floor.
That last point matters. Cleveland Clinic warns that doing too many Kegels, or doing them when you do not need to, can leave muscles too tense. In its discussion of yoni eggs, a similar object, a physician explained that constantly clenching to hold something in place skips the contract-release-relax sequence real training requires and can lead to painful spasms.
Practical hygiene steps
- Wash your hands and the device before and after each use, as Medical News Today advises.
- Avoid porous materials. Cleveland Clinic points out that semi-porous stones are hard to clean fully and can harbor bacteria.
- Do not leave a device in for long stretches. Cleveland Clinic notes that prolonged retention of a vaginal object raises the risk of toxic shock syndrome, especially if the tissue is scratched.
- Stop if you feel pain, burning or unusual discharge, and do not try to dig out a stuck device yourself.
Who should avoid kegel balls
Medical News Today advises talking to a doctor first in the situations below. Cleveland Clinic adds a caution about an overly tight pelvic floor.
| Situation | Why it matters |
|---|---|
| Pregnancy | Ask your prenatal provider before using any insertable device |
| Postpartum or recent gynecologic surgery | Tissue may still be healing |
| IUD or menstrual cup in place | Another device in the vagina may interfere |
| Active pelvic infection or pelvic pain | Insertion and clenching can aggravate symptoms |
| Overly tight pelvic floor (trouble urinating, pain with intercourse) | Strengthening can make symptoms worse; relaxation work with a specialist is usually the better path |
Kegel balls for men, tightening and beginners
For men: NIDDK confirms that Kegel exercises help men as well as women. I could not verify authoritative evidence on weighted balls for men, so the safest route is learning the exercise itself and asking a clinician about devices.
For tightening: The documented benefit is better muscle function and bladder control, not a cosmetic change. A muscle that is already overly tight does not need more strengthening.
For beginners: Cleveland Clinic suggests starting with a few minutes a day and building gradually. Before buying anything, make sure you can find and contract the right muscles unaided. A single clinician visit can often settle the technique question.
When to see a pelvic floor physical therapist
Mayo Clinic recommends consulting a healthcare professional if you have difficulty doing Kegels or your symptoms do not improve, and suggests a physical therapist experienced in pelvic floor exercises. NIDDK adds that professionals can check your technique and offer aids such as biofeedback or electrical stimulation. Cleveland Clinic calls physical therapy a mainstay of treatment for pelvic pain.
Book an appointment if you leak urine or stool, feel heaviness or a bulge in the vagina, have pelvic pain or pain during intercourse, or have trouble emptying your bladder. See a clinician promptly if you develop fever, foul-smelling discharge or worsening pain after using any insertable device, or if a device will not come out. Seek urgent care for symptoms of toxic shock syndrome, such as sudden high fever, rash or dizziness.
Frequently asked questions
Do kegel balls work?
For urinary incontinence, a Cochrane review found weighted cones better than no treatment and similar to standard pelvic floor training, though the trials were small. There is no scientific support for sexual-enhancement claims.
Are kegel balls the same as Ben Wa balls?
The terms are used interchangeably for weighted balls inserted into the vagina. Clinical vaginal cones are a related, studied design.
Can I use kegel balls instead of regular Kegels?
Cones performed about as well as standard training in the Cochrane review, but you still need to learn to contract and fully relax the right muscles. Many clinicians start with the exercise alone.
How long until I notice a difference?
Sources on Kegel exercises give a range: NIDDK says bladder control may not improve until 3 to 6 weeks, and Cleveland Clinic cites six to eight weeks. I found no verified timeline specific to balls.
Are kegel balls safe during pregnancy?
Medical News Today advises checking with a doctor first. Your prenatal provider can also teach safe pelvic floor exercises.
Sources
- Medical News Today, Ben Wa balls overview
- Cochrane Library, Weighted vaginal cones for urinary incontinence
- Cleveland Clinic, Kegel exercises
- Cleveland Clinic, Why you should never put a yoni egg in your vagina
- Cleveland Clinic, Pelvic floor exercises for men and women
- NIDDK, Kegel exercises
- Mayo Clinic, Kegel exercises: a how-to guide for women
