Ben Wa Balls Exercises

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Ben Wa Balls

Ben Wa Ball Exercises


Ben wa balls exercises are easy, simply follow our step-by-step training guide and you'll rapidly start seeing results, if you do them properly and you are persistent. The derived ben wa balls benefits will vary for each individual and individual results may vary.


Women face two major challenges to perform ben wa balls exercises properly. First they have to make sure to do them over the long term and far most important they have to be able to locate and train the right pelvic floor muscles. So once you found the right pelvic muscles and you are ready to train them consistently over time you are ready to use our ben wa ball exercises step-by-step guide.


Ben Wa Balls Exercises Step-by-Step Guide


For an efficient workout, start performing your ben wa balls exercises 3 times weekly on alternate weekdays. With practice you will be able to do your exercises 3 times daily. Aim at least for three sets of 10 repetitions a day.


  1. First empty your bladder.

    It will make it easier to hold the ben wa balls inside.


  3. Choose the weight that best suits your personal needs.

    Make sure to buy ben wa balls that mix and match for the weight that best suits you. Progressive weights will provide personalized resistance training for any woman at any age. Advance through varied weights to tailor your routine to rapidly see and feel the progress you are making.


  5. Locate your pelvic floor muscles.

    Research shows that locating the right pelvic floor muscles is essential to experience the full benefits of ben wa balls exercises, so take your time to locate the right group of muscles so you can get the best possible results.


    To locate them go to the bathroom to urinate and stop your stream midway. Focus on the muscles you used to effectively hold urination from continuing.


    You can also locate them by inserting a lubricated finger into your vagina, around 2cm deep inside. Put your finger against the internal side walls of your vagina as you squeeze and lift your anus, urethra and vagina.


    Make sure to train the right muscles, properly doing ben wa balls exercises does not involve contracting the abdomen, squeezing the buttocks, or straining and pushing down when tensing the pelvic muscles.


  7. Find your most comfortable position.

    We recommend first time users or those with weak pelvic floor muscles to start in a lying down position, on a firm bed or on the floor, on an exercise mat for comfort, to effectively exercise the pelvic muscles with minimal exertion. For the best results, you should be able to comfortably use the ben wa balls while standing, as lifting against gravity adds resistance to the training.


  9. Start your ben wa ball training regimen.

    The key to effective ben wa balls exercises is to be gentle with your body and feel comfortable at every step of the way.


    Insert the ben wa balls, one at a time. Make sure to clean the ben wa balls before and after each use.


    We recommend hold and rest times of 2 seconds to first time users, to gauge their ability. As you advance through your training and start feeling more comfortable, you can increase this duration by increments of 2 seconds. Most advanced users should be able to hold their contractions for up to 10 seconds while standing.


    Ben Wa Balls

    1. Tense your pelvic floor muscles, lift the ben wa ball(s) upwards.

    3. While taking deep breaths, hold the contraction for 2 to 10 seconds, .

    5. Release the contraction.

    7. Rest and relax for a minimum of your hold time, or for as long as you need before repeating the ben wa ball exercise.
  1. Aim higher.

    Progressive ben wa balls exercises are key to reach the most effective pelvic muscles strengthening. Advancing through progressive weights will allow you to challenge your pelvic floor with increased resistance.


    We recommend you to choose the ben wa ball's weight based on your pelvic floor strenght. As soon as your exercises require less effort and become too easy, then you may choose to go to the next weight level.


    As every woman will advance at a different pace, it's important to train at your own level of personal comfort. Based on your pelvic floor muscles' strenght and your own abilities, it could take some time before you can increase your weight level.


Repeat 3 times weekly on alternate weekdays, if this is too challenging, decrease the number of repetitions to an amount that is comfortable for you. With practice, over time, your pelvic floor strength will improve and you will be able to perform more exercises, maintain each contraction longer and do them while standing.


Sitting Ben Wa Ball Exercises


Sit with your legs still closed. Use your pelvic muscles to move the ben wa balls back and forth. At first f you cannot move the ben wa balls back and forth, focus on squeezing the ben wa balls and holding them for a few seconds, then relaxing for a few seconds.


Standing Ben Wa Ball Exercises


The standing ben wa ball exercises use the weight of the ben wa balls and the force of gravity to contract your pelvic floor muscles. Stand and position your feet shoulder width apart. Use your pelvic muscles to hold the ben wa balls in your vagina. If you do not contract your pelvic floor muscles, the ben wa balls will fall out.


Squatting Ben Wa Ball Exercises


The squatting ben wa ball exercises combine elements of both the sitting and standing ben wa ball exercises. Place your feet as wide apart as you can. Bend your knees slightly to move into an easy squat. Use your pelvic muscles to hold the ben wa balls in place and move them back and forth at the same time. To make it more challenging move into a deeper squat.


Ben Wa Ball Exercises while doing your daily activities


Very similar to the ben wa balls standing exercises, use your pelvic floor muscles to hold the ben wa balls in place while doing your housework, walking or taking a shower. Make sure your pelvic floor muscles are strong enough to hold the ben wa balls in place avoiding the ben wa balls to fall out and potentially embarrassing you.


Quick Tips for Successful Ben Wa Ball Exercises


  • Start with gentle ben wa balls exercises.

  • Gradually progress how strongly you contract your pelvic floor as your strength improves.

  • Make sure to breathe normally during your ben wa balls exercises and avoid holding your breath. Breathing throughout your ben wa balls exercises facilitates fluid movements and allows to create a smooth rhythm for more efficient exercises.

  • If you feel unsure about your correct technique, seek the help of a physical therapist who will work with you to locate the correct pelvic muscles, but also the core and quadriceps muscles' strength, which play are part of the pelvic floor muscles as well.

  • Perfect your technique until you can do 10 repetitions, 3 times a day, everyday. Properly doing the ben wa ball exercises is more important than doing them for a long period of time.

  • Maintain your focus, make sure not to contract the muscles of your abdomen, thighs or buttocks.

  • Squeeze and lift the pelvic muscles up, do not push down.


Ben Wa Ball Exercises' Precautions


  • Ben wa balls exercises should not be done during pregnancy and early stages of recovery from childbirth.

  • Women who have had pelvic surgery or genitourinary should wait at least six weeks before using them.

  • For specific issues regarding your vaginal health, always consult your gynecologist or obstetrician.

  • Keep in mind that ben wa balls exercises are less helpful for women who have severe urine leakage when they sneeze, cough or laugh.

  • Ben wa balls exercises are nott helpful for women who suffer from overflow incontinence, and unexpectedly leak small amounts of urine due to a full bladder.

  • Do not make a habit of exercising your pelvic floor muscles by starting and stoping your urine stream, because it can weaken your pelvic muscles and eventually lead to incompletely emptying your bladder, increasing the risk of an urinary tract infection.