Ben wa balls, also sold as Kegel balls, are small weighted balls worn inside the vagina, often joined by a retrieval cord.[1][2][3] Your pelvic floor muscles hold them in, which makes them a resistance tool for Kegels.[1][4] Small studies suggest they may help with bladder leaks about as well as Kegels alone, and how they feel varies a lot.[5][6][2]
What are ben wa balls?
Ben wa balls are small weighted balls you wear inside the vagina, usually sold in pairs linked by a cord, though some come in a range of weights and sizes.[1][3] You'll find them in metal, in plastic with metal bearings inside,[2] and in silicone. Much of the research looks at a close cousin, weighted vaginal cones, which you also hold in with your pelvic floor.[4][5]
Other names include Kegel weights, love balls and jiggle balls.[3][7] You'll also see the name spelled benwa or ben wah. People use them for pelvic floor training, for sex, or both.[8]
Ben wa ball history isn't well documented.[2] The related jade egg legend fails a basic check: a search of more than 5,000 jade objects found no vaginal jade eggs and no evidence of ancient Chinese use.[9]
What do ben wa balls actually do?
They work your pelvic floor, the muscles that support your bladder, bowel and vagina.[1][4] With the balls in, those muscles contract to keep them from slipping out, which adds resistance to your Kegels.[1][4] Fuzzy on where your pelvic floor is? Start there.
Most trials below were done in women with urinary incontinence, not people using the balls for pleasure.[5][6][10]
Do Kegel balls strengthen your pelvic floor?
They may help, but so far they look about as good as Kegels alone, not clearly better.[5][11] A Cochrane review looked at 23 small trials with 1,806 women.[5] It found some evidence that weighted vaginal cones beat no active treatment for stress urinary incontinence, and that they may be about as effective as pelvic floor exercises.[5] The NHS also says cones may help with stress or mixed incontinence.[4]
In one trial of 70 women, both Kegels alone and Kegels with vaginal spheres improved incontinence over 6 months; the spheres group improved earlier.[6] The spheres didn't significantly change how many women stuck with their exercises, though.[12]
Myth check:
- Myth: Balls build more strength than plain Kegels. Fact: In a 2026 trial of 71 women, strength gains didn't differ with or without them.[10][11]
- Myth: They're a proven fix for leaks. Fact: The Cochrane authors called their own conclusion tentative.[5]
- Myth: A home device can replace a physical therapist. Fact: A review of 9 trials, 5 on cones, found home devices haven't been shown to beat therapist-guided training and need more evidence before they're a first-choice treatment.[13]
Do they make sex or orgasms better?
Nothing solid says they do: a 2024 case report calls the evidence for pleasure lacking, with experiences ranging from "significant pleasure" to feeling like a tampon.[2] In the 2026 trial, adding balls to Kegels made no clear difference to orgasm scores or overall sexual function; only desire differed between the groups.[10][11]
So we won't promise better orgasms, but if you like the feeling, that's reason enough to use them. If you're playing with a partner, bring the balls up before you bring them out, and check in as you go.
How to choose Kegel balls: weight, material and a cord you can trust
For training, look for three things: graduated weights, silicone, and a removal cord or loop you check before every use. Silicone and plastic are easier to grip and keep in than slippery metal or glass.[3][7] A graduated set lets you step up in weight the way vaginal cones do.[4]
Stick to nonporous materials. Silicone, stainless steel and glass can be cleaned and sanitized, while stone and other porous materials can only be cleaned.[14] That's why we'd pass on jade eggs.
Five sets from our Kegel balls and exercisers collection, per their product pages (prices can change):
| Set | Price | Weights | Size | Material | Cord or loop | Best for |
|---|---|---|---|---|---|---|
| WELLNESS KEGEL TRAINING KIT | $59.99 | Six balls, 0.6 oz to 1.8 oz (nine combinations) | Not listed | Platinum-cured silicone | Not listed | Training; guidebook included |
| LOVELINE PELVI-FIT KEGEL KIT | $59.99 | Five: 36 g, 44 g, 55 g, 73 g, 112 g | Not listed | Not listed | Silicone loops | Training; 1-year warranty |
| WEIGHTED KEGAL BALLS PINK | $24.99 | Not listed | Not listed | Silicone, phthalate free | Silicone retrieval cord | Budget silicone |
| FIRST TIME LOVE BALLS DUO PINK | $14.99 | Not listed | 1.25 in / 3.25 cm per ball | ABS, free-roaming inner spheres | Retrieval cord | Trying the jiggle |
| 50 SHADES OF GREY KEGEL BALLS | $24.99 | 7.8 oz combined | Not listed | Solid metal | Not listed | Experienced users only |
On paper, no set here ticks all three boxes. We'd start with the Pelvi-Fit kit: its page lists all five weights and silicone removal loops, though not what the balls are made of, so confirm the material before you buy. The Wellness kit is platinum-cured silicone, but its page doesn't mention a cord, so check the photos first. The Weighted Kegal Balls Pink tick silicone and cord, but list no weights.
If you're after the jiggle, the First Time Love Balls are currently the cheapest of the five at $14.99, with free-roaming inner spheres and a retrieval cord. The 50 Shades set is heavy, slippery metal with no cord listed: save it for later.
How to use ben wa balls, step by step
To use Kegel balls, clean them, lube them, insert them and let your pelvic floor do the holding.[1]
- Wash up. Clean your hands and the balls with warm water and mild body soap.[15][14]
- Add lube. Use a water-based lube; silicone lube can damage silicone toys.[15]
- Lie down. It can make them easier to put in.[3]
- Insert them gently. Push them in much like a tampon, with the cord hanging outside your body.[1][3]
- Stand up and test. If they slip out, go lighter. Move up a weight only when the current one is easy to hold.[4]
- Squeeze or carry on. Do your Kegels, or walk around for a bit while your pelvic floor holds them.[1]
- Take them out. Lie down again and pull gently on the cord.[3]
They're usually left in place, not moved in and out like a dildo.[3] We'd take them out before penetrative sex.
How long should you wear ben wa balls?
Cleveland Clinic advises starting with a few minutes a day and building up gradually.[1] Past that, sources disagree. WebMD suggests no more than 30-45 minutes a day to avoid straining your pelvic floor.[3] The 2026 trial ran for 16 weeks and had participants build from 15 minutes a day to 3 hours a day.[11]
That's one study's schedule, not a plan to copy, and all-day wear isn't the goal. Our cautious version: keep early sessions short, add minutes before you add weight, and stop if you feel pain, aching or heaviness. Kegels shouldn't hurt, and overdoing them can lead to straining when you pee or poop.[1][16] For longer wear, get a plan from a pelvic floor physical therapist.
Who should check with a clinician before using them?
Check with a clinician before you start if you:
- are pregnant, have recently given birth, or have had pelvic or genital surgery[1][11][17][3]
- have pelvic pain, painful sex or a diagnosed overactive (hypertonic) pelvic floor[18][11][3]
- have prolapse symptoms, a UTI or other pelvic infection, or marked vaginal dryness (including atrophic vaginitis)[11][3]
- take a medication that affects your bladder (ask your doctor)[11]
- want to use them for bladder leaks, to learn which type you have, since the evidence for weighted cones is for stress or mixed incontinence[4][5]
A hypertonic pelvic floor has muscles in spasm that can't relax, which causes pain and painful sex, and its main treatment is physical therapy.[18] Overdoing Kegels can leave the muscles too tense, and squeezing too hard may tighten the vaginal muscles enough to cause pain during sex.[1][16] We wouldn't add weight to muscles that can't let go.
The 2026 trial excluded anyone pregnant or less than 6 months postpartum.[11] A review of cones and balls after childbirth found only one eligible study and called the evidence very limited.[17] If you've had a baby recently, the research hasn't caught up with you yet.[11][17] Our postpartum health guide covers recovery more broadly.
If you're unsure whether any of that applies to you, ask your doctor or a pelvic floor physical therapist. See a clinician if you notice pain, bleeding, unusual discharge or odor, itching or irritation that doesn't settle, aching or heaviness that doesn't go away, or a ball you can't remove.
Are ben wa balls safe?
Mostly, yes: in the trials, they were generally well tolerated.[6][10] In one trial, four of the 37 women using spheres had mild, temporary side effects.[6] In the 2026 trial, 20.6% of the ball group reported some discomfort at one check-in, and four had irritation, itching or hypersensitivity that eased by the next visit.[11]
Can ben wa balls get stuck?
Yes, though it's rare.[2] In the 2024 case report, the silicone holder broke during sex and one ball stayed in the vagina.[2] The patient and her partner couldn't get it out at home, and even once clinicians found it, its smooth, rounded shape made removal harder.[2]
So check the cord and silicone for nicks or tears before each use, and take the balls out before penetrative sex. If a ball stays in and you can't remove it, contact a clinician, and go promptly if there's pain or bleeding.
Can you use ben wa balls anally?
No. Anything used anally needs a wide base, or it can get stuck and need a medical professional to remove it.[15] These balls don't have one, and in the rectum they can get lost.[3] For anal play, use a toy with a flared base.
How to clean and store ben wa balls
Clean them before and after every use, following the maker's instructions.[15] Use warm water and a mild, unscented body soap, not dish soap or heavily scented ones.[14] If your set's instructions call for a toy cleaner, use that.[15]
Boiling for 5-10 minutes can sanitize a nonporous toy with no motor.[14] Only boil yours if it also has no battery and the maker allows it. Never boil vibrating or rechargeable sets.
Dry them completely and store them in a clean pouch. Only share a set if it's nonporous and you sanitize it between users, since bacteria can grow on unsanitized toys and lead to vaginal infections.[15][14] More in our toy cleaning guide.
Quick answers
Are ben wa balls the same as Kegel balls?
Pretty much. They go by both names,[3] so compare specs, not names.
Can you walk around with Kegel balls in?
Yes, briefly: your pelvic floor holds them in while you move around.[1]
Can you use ben wa balls during sex?
We'd take them out before penetrative sex. In the case report above, the holder broke during sexual activity.[2]
Can you use Kegel balls while pregnant or after giving birth?
Check with a clinician first.[11][3]
How long until you notice a difference?
We couldn't find a timeline specific to the balls. For Kegels, MedlinePlus says to expect fewer symptoms after 4 to 6 weeks,[16] and the NHS says a training program should last at least 3 months.[4]
What weight should a beginner start with?
The lightest in your set.[4][7]
Where to start with Kegel balls
If Kegels are new to you, learn the squeeze with our Kegel exercise guide. Then start with the lightest ball in a graduated set, a few minutes a day.
Sources
- Kegel Exercises: Benefits, How To & Results (medically reviewed, last updated 02/01/2023), Cleveland Clinic
- Rolling Into Trouble: A Case of Ben Wa Ball Retention in an Elderly Female Patient (2024), Cureus (Carlock TC, Dhanraj DN; Wright State University OB-GYN), via PubMed Central
- What Are Ben Wa Balls?, WebMD (medically reviewed by Shruthi N, MD, Sept 3, 2025)
- Urinary incontinence: Treatment (page last reviewed 15 June 2023), NHS (UK National Health Service)
- Weighted vaginal cones for urinary incontinence (2013, CD002114.pub2), Cochrane Database of Systematic Reviews (Herbison GP, Dean N), via PubMed Central
- Effect of vaginal spheres and pelvic floor muscle training in women with urinary incontinence: a randomized, controlled trial (2015), Neurourology and Urodynamics (Porta-Roda O, et al.), via PubMed
- How to Use Kegel Balls for Pelvic Exercise or Sexual Stimulation, Healthline (medically reviewed by Janet Brito, Ph.D., LCSW, CST-S; updated June 22, 2024)
- Evaluating the primary use, strengths and weaknesses of pelvic floor muscle training devices available online (2021), Neurourology and Urodynamics (Thomas HS, et al.; UCSF Department of Urology), via PubMed
- Vaginal Jade Eggs: Ancient Chinese Practice or Modern Marketing Myth? (2019), Female Pelvic Medicine & Reconstructive Surgery (Gunter J, Parcak S), via PubMed
- Effect of Vaginal Spheres and Pelvic Floor Exercises on Female Sexual Function in Women with Urinary Incontinence: A Randomized Controlled Trial (Secondary Analysis) (2026), International Urogynecology Journal (Blanco-Ratto L, et al.), via PubMed
- Effect of Vaginal Spheres and Pelvic Floor Exercises on Female Sexual Function in Women with Urinary Incontinence: A Randomized Controlled Trial (Secondary Analysis) — full text, International Urogynecology Journal (Blanco-Ratto L, et al.), full text via PubMed Central
- Adherence to pelvic floor muscle training with or without vaginal spheres in women with urinary incontinence: a secondary analysis from a randomized trial (2016), International Urogynecology Journal (Porta Roda O, et al.), via PubMed
- Home-based devices for the treatment of female urinary incontinence: A literature review (2021), Progrès en Urologie (Bou Kheir G, et al.), via PubMed (English abstract)
- Are you cleaning your sex toys wrong? (May 17, 2019), Bedsider, operated by Power to Decide (nonprofit)
- Ask the Sexpert: Choosing a Sex Toy (July 27, 2022), University of Rochester University Health Service (Ask the Sexpert)
- Kegel exercises - self-care (review date 1/1/2025), MedlinePlus, U.S. National Library of Medicine (A.D.A.M.)
- Vaginal cones or balls to improve pelvic floor muscle performance and urinary continence in women post partum: A quantitative systematic review (2015), Midwifery (Oblasser C, Christie J, McCourt C), via PubMed
- Hypertonic Pelvic Floor (medically reviewed, last updated 04/26/2022), Cleveland Clinic
