How to Use Ben Wa Balls

Ben Wa balls are small, weighted devices designed to be inserted into the vagina. They come in different shapes, sizes, and materials, including silicone, glass, metal, and plastic. Some are connected by a cord or loop to make removal easier, while others are designed as individual balls.

People use them for different reasons. Some enjoy the sensation and the subtle movement that can happen as the balls shift during everyday movement. Others use them as part of pelvic floor exercises or to become more aware of the muscles they are contracting.

Ben Wa balls are often marketed as Kegel or pelvic floor training tools, but that doesn't mean they're necessary for strengthening those muscles. The evidence on their effectiveness is mixed, and results can depend on the type of exercise, the device, and the individual using it. As Go Ask Alice at Columbia University notes, they can provide feedback that helps some people become more aware of their pelvic floor muscles, but they aren't a guaranteed solution.

The important thing is to treat Ben Wa balls as one option rather than a requirement for pelvic floor health. If you're interested in trying them, choosing a comfortable, appropriately sized pair and learning how to use and remove them safely matters more than chasing a particular result.

Before using Ben Wa balls, it helps to know what a pelvic floor contraction feels like. Guidance from the National Institutes of Health suggests imagining that you're trying to stop yourself from passing gas and tightening those muscles. Another way to identify them is to insert a clean finger into the vagina and gently squeeze until you feel the muscles contract around it.

Once you've identified the muscles, you can get ready to use the balls:

1. Wash the balls with warm water and mild, unscented soap, and wash your hands before handling them.
2. Apply a small amount of water-based lubricant to make insertion more comfortable. Check the manufacturer's care instructions if you're using a material that has specific compatibility requirements.
3. Get into a comfortable position and give yourself a moment to relax. Pelvic floor muscles that are already tense can make insertion more difficult.
4. Insert the balls slowly, one at a time, and only as far as feels comfortable.
5. Keep the cord, loop, or removal ring outside the body and within easy reach. This gives you a simple way to remove the balls when you're finished.
6. When you're ready to take them out, relax your pelvic floor and gently pull on the removal cord or loop. Don't force them out if they're uncomfortable or difficult to remove.

A removal cord or loop is particularly useful for beginners because it makes the balls easier to retrieve. Ben Wa balls designed for vaginal use should not be used anally unless the product is specifically designed for that purpose and has a secure, flared base or other appropriate retrieval feature.

How to Do the Pelvic Floor Exercises

Using Ben Wa balls doesn't require you to constantly squeeze them. If you're using them as part of pelvic floor exercises, focus on contracting and fully relaxing the muscles rather than simply keeping them clenched.

The National Institutes of Health's guidance on pelvic floor exercises recommends squeezing the muscles for about three seconds, then relaxing completely. You can gradually work toward 10 to 15 repetitions per session and practice in different positions, such as lying down, sitting, and standing.

If you feel pain, cramping, or increasing pelvic tension rather than a controlled contraction and release, stop and give your muscles a break. Pelvic floor exercises should not be painful.

Ben Wa balls can look almost identical in photos while feeling very different once you use them. Before choosing a pair, think about four things: what you want to use them for, how you'll remove them, what they're made from, and how their size and weight work together.

• Purpose: Decide whether you're mainly interested in sensation, pelvic floor exercise, or a combination of the two. Different designs can suit different goals.
• Removal: Look for a cord, loop, or other feature that you can easily reach. Especially when you're new to Ben Wa balls, straightforward removal can make the experience more comfortable.
• Material: Non-porous materials such as glass are smooth and easy to clean. Whatever you choose, check the manufacturer's care instructions and make sure the product is designed for internal use.
• Size and weight: Size and weight work together. A larger, lighter ball can be easier to control because it gives the pelvic floor more surface area to engage with. Smaller, heavier balls can require more control and may be better suited to someone with more experience.

Glass and Weighted Balls

Glass balls are firm, smooth, and non-porous, which makes them relatively easy to clean. If you're interested in trying glass, look for a pair with a design that feels manageable for your experience level and has a secure way to remove them.

If you prefer a traditional weighted design, consider the size and weight before focusing on appearance. A pair that feels manageable is more useful than choosing the heaviest option simply because it offers more resistance. Training Sets

If you're unsure where to start with weight, a training set can take some of the guesswork out of choosing a pair. For example, Eve's Kegel Training Set by Adam & Eve offers different weights, allowing you to start with a lighter option and move up as you become more comfortable.

Vibrating Pairs

Vibrating Ben Wa balls add stimulation to the basic design. Some like the Adam & Eve Rechargeable Vibrating Pleasure Balls keep it simple, while the Adam & Eve Sweetheart Kegel Trainer with Remote is perfect for hands-free or partner play. If that is the direction you are already leaning, you can compare the vibrating Ben Wa balls side by side.

If you're choosing your first pair, don't feel like you need the most features. Start with a size, weight, and design that you can use and remove comfortably, then explore additional features if you decide you want them.

Comfort is the best guide when you're using Ben Wa balls. They're generally intended to be worn rather than moved back and forth like a dildo, so avoid thrusting or vigorous movement. If insertion or movement causes pain, irritation, or bleeding, remove them and give your body a chance to recover.

There's no universal maximum wear time for every pair. Start with a short session and follow the manufacturer's instructions for use and cleaning. Remove the balls if they become uncomfortable, painful, or feel unusually heavy or difficult to keep in place. There's no benefit to pushing through discomfort.

If you're using Ben Wa balls for pelvic floor exercises, more repetitions aren't necessarily better. Overworking the pelvic floor can increase muscle tension and contribute to pain, particularly when exercises are performed incorrectly.  Nebraska Medicine recommends paying attention to symptoms rather than simply increasing the amount of pelvic floor exercise.

If you have ongoing pelvic pain, pain during penetration, pain when urinating, or another pelvic health concern, talk with a healthcare professional or pelvic floor physical therapist before using Ben Wa balls for exercise. The same applies if you're pregnant, recently postpartum, or recovering from pelvic surgery.

If you're using a remotely controlled pair with a partner, agree beforehand on how you'll use the controls and how you'll communicate if you want to stop or make an adjustment. The person wearing the device should always be comfortable with what happens during use.

Clean your Ben Wa balls after every use, following the care instructions for the specific product. For non-vibrating, non-porous balls, warm water and mild soap may be enough, while some products can be cleaned with a dedicated toy cleaner. If your pair has a motor, remote, or other electronic component, check the manufacturer's instructions before getting it wet.

Let the balls dry completely before storing them. Keep them somewhere clean and dry and avoid storing silicone products pressed against other silicone toys for long periods. If you're using lubricant, check that it's compatible with the material of your balls; the manufacturer's guidance should take priority when you're unsure.

As for results, it's worth separating the benefits of pelvic floor exercises from claims about Ben Wa balls themselves. A Cochrane review of pelvic floor muscle training shows evidence for certain conditions, including stress urinary incontinence, but that doesn't mean a particular set of Ben Wa balls will produce the same results.

If you're using Ben Wa balls for pelvic floor exercise, consistency matters more than simply wearing them for longer or choosing a heavier pair. Pay attention to how your body responds, and give yourself time to learn the exercises correctly. If you're using them primarily for sexual wellness, there's no particular timeline you need to follow—the right approach is the one that feels comfortable and works for you.

Once you know what you're looking for, choosing a first pair gets much easier. Look for a comfortable size and weight, a material that's easy to clean, and a cord or loop that's easy to reach when you're ready to remove them. If you're new to Ben Wa balls, a larger, lighter pair or an adjustable training set can be a more approachable starting point than a small, heavy design.

Adam & Eve's dedicated Ben Wa balls section lets you browse Ben Wa balls and explore glass and silicone options, training sets with multiple weights, and vibrating or remote-controlled designs. If you're interested in adding vibration, you can choose a pair with built-in controls or one that can be operated remotely. If you'd rather focus on pelvic floor practice, a training set lets you work with different weights as you become more comfortable.

A few simple accessories can make the experience easier, too. Water-based lubricant can help with insertion, and a toy cleaner makes cleanup straightforward. Whatever you choose, follow the product's instructions for use, cleaning, and storage, and start with the option that feels manageable rather than the one with the most features.