Kegel Progression & Vaginal Weightlifting: Beginner to Dumbbell
Take your Kegels to the next level!
If my post about playing Pong/Brick with your vagina wasn't enough, here's a more in-depth guide into the wacky world of vaginal weightlifting.
Reap the profoundly pleasurable benefits of pelvic floor exercises, such as:
- Bigger orgasms
- Toned vaginal muscles
- A tighter grip
- More comfortable consumption of colossal dildos
- Increased sensation
And pelvic floor health isn't just for ciswomen! People with penises can also benefit from Kegels via firmer, more controlled erections that last longer. This post is for people with vaginas, though.
Vagina boot camp?
I've previously told the story about the time I lifted a bucket of pennies with my vagina. It was an undoubtedly unorthodox competition. At the same time, I don't want vaginal weightlifting to look like something otherworldly and unapproachable.
So let's expand on my vaginal boot camp today! Find out how to get started with Kegels at any level, from simple squeezes to full-on dumbbells FOR YOUR VAGINA. But first —
Safety guidelines before starting your vaginal weightlifting journey!
If you're having a specific pelvic floor problem or are recovering from surgery, that's beyond the scope of this post. I'm here to talk about the pleasurable and fun side of Kegels — not give professional health advice.
If your issue is with tightness (which is different from strength) and lacking flexibility, you'll need to practice reverse Kegels, first. A dancer can do splits while still having strong hamstrings.
In that vein, also don't assume that more exercise is always better! An athlete uses an appropriate weight, trains, rests between sets, stretches, and takes time to recover.
Think of vaginal weightlifting as like any other fitness regimen:
- Remember to breathe.
- Don't push too hard or over-train.
- Rest between sets; don't stay clenched.
- Practice conscious relaxation afterward.
- Give it time and do small steps consistently.
Finally, if you're using vaginal weights, remember to wash your hands and lay out a washed towel under you before you start.
That way, you keep your equipment clean and the yucky stuff out of your system. As well, you're cushioning the ground so there isn't anything clanging if you drop the weight — which might happen.
Got it? Okay, let's get started.
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Kegels for beginners
Some of my Instagram followers asked me how to start doing Kegels. "Just clench?" one of them added. Well, yes, kind of.
For many readers, it's that simple:
- Squeeze like you're stopping yourself from going potty.
- Pull in and lift slightly, like you're picking up blueberries with your hole.
- Hold. Experiment with different durations just enough for a challenge.
- Relax and release tension for twice the length of time you squeezed.
- DO NOT SKIP THIS STEP!
I usually pair pelvic floor exercises with TV, a shower, etc. to pass the time, without consciously keeping track. (Kegeling during a boring college lecture was one of my favorite pastimes.)
If you want more structure, keep reading.
A starting regimen suggestion (per KegelBell instructions):
- 10 seconds of clenching
- 20 seconds of relaxing
- Cycle through squeezing and relaxing 5 minutes a day
- Exercise three times a week
That's just a starting point, but you can do more. Just remember to rest between sets for twice as long as you squeeze. As always, listen to your body.
For others, it's not super clear *what* to clench.
Some people Kegel ineffectively, tensing their glutes or inner thighs instead of isolating the pelvic floor. If that's you, I have some suggestions:
- A Correct Kegel — an article by Lindsey Vestal, Pelvic Floor Therapist
- Continue reading here for ways to make Kegels easier!
1. Keep your pelvic floor weights light
This tip is a given, but worth mentioning if you're a total beginner. Start with plastic or silicone Kegel exercisers that keep the metal weights minimal, like with the LELO Luna Beads. They move and tap around in their hard shell, adding a little resistance for your vagina to work against reflexively.
LELO Luna bead weights
- Pink (2 included) = 28g each ≈ 0.96 oz each
- Blue (2 included) = 37g each ≈ 1.31 oz each
- Purple (2 included in the Plus set) ≈ 59g each ≈ 2.08 oz each
You have lots of options for changing the beads to a more massive set. Some users notice a difference after a month of repeated use, even without putting conscious effort into it.
2. Try some Kegel exercisers that do the work *for* you
Electrostimulation devices like the MyStim vibrators and Cal Exotics Impulse line have metallic plates that send electrical impulses to flex the Kegel muscles. That way, even if you can't squeeze hard on your own, you can still benefit from pelvic floor exercises.
Just don't get one that goes in so deep that it shocks your cervix. I hated the Impulse G‑spot vibrator for that reason. Stick with Impulse's vaginal "bead" explicitly made for Kegels. It's way shorter (3" long), which is far less likely to irritate.
As always, consider your individual needs. If you have a pacemaker or metal IUD, intimate electrostimulation products probably aren't for you.
Another perk is that, if a kegel exerciser has a cord, you can modify the exercises so that they're easier!
3. Do your Kegels while lying down or sitting first
If holding a Kegel weight in while standing is difficult, try the exercises lying down instead:
- Insert a *corded* bulb.
- Gently pull on the cord while squeezing to keep it inside.
- Relax for 20 seconds. Repeat.
- Pull a little harder every session.
- Move on to standing Kegels with weights when you're ready!
Intermediate Kegel progression
Bored with squeezing and relaxing? Understandable. Ready for the next step? LET'S GO!
1. Try a Kegelbell Vagina Gym for customizable resistance
I mentioned the Kegelbell in the previous section, but what makes this product so unique for beginners and intermediates is that you can mix and match external weights for different training levels.
Use a weight that you can hold while standing for 10 seconds. (If standing is difficult for you, you can also try kneeling with something supporting your hips.) Rest for 20 seconds between reps. Increase the weight when you're ready!
Kegelbell vaginal weights
- Bulb alone = 30g = 1.06 oz
- With weight A = 60g
- With weight B = 90g
- A + B = 120g
- C = 150g
- A + C = 180g
- B + C = 210g
- A + B + C = 240g = 8.47 oz
A Kegelbell D extension weight is also available, taking the weight range up to 480g — about a pound!
I disagree with some of their claims, though.
The makers of the Kegelbell claim that, because their system is external, "You can add more weight than was previously possible." And that's just not true — with a little thinking outside the box (hah), you could have gone heavier before the Kegelbell's existence.
"You will never plateau because you can always increase the challenge," also says their packaging. Nah. I can comfortably walk around practically indefinitely with a fully-loaded Kegelbell.
"WE DO NOT UNDERESTIMATE WOMEN'S STRENGTH." Well, you underestimated my strength.
That's why this guide to vaginal weightlifting goes so far beyond what the Kegelbell offers.
2. For discretion, try some balls of steel
Want something more discreet to clench around, but within the Kegelbell's weight range? Try some of these Kegel balls. They don't jiggle as the plastic-shelled ones do, but the weight sure as hell arouses me.
The perk is that you can use more than one at once to add to the weight. Plus, steel Kegel balls more affordable than the Kegelbell. The downside is that, if they're not already corded, you may want to tie a condom around them for easy retrieval.
Metal "Ben Wa" ball weights
- Blush B Yours Gleam Stainless Steel Balls
- 1.5 oz each ≈ 43g oz
- 2 included
- Blush Wellness Kegel Training Kit
- Light purple balls = 0.6 oz each
- Medium purple Balls = 1.3 oz each
- Dark purple Balls = 1.8 oz each
- 2 of each color included
- Fifty Shades of Grey Inner Goddess Silver Pleasure Balls
- 221g = 7.80 oz
- I dislike the name and franchise but love the product.
- This set is my top pick! I just love how dense it is!
3. Use a glass dildo for Kegel exercises
If you already have a glass dildo with a bulbous tip lying around, it may be an effective place to start without spending much extra cash.
I started my vaginal weightlifting with a toy similar to the Icicles 31, back in my early college days. (I'd hold it while doing my hair and makeup!) This glass dildo weighs about 7.5 oz or about 213 grams. That puts it at the same mass as the Kegelbell with weights B and C added!
4. njoy pure wand
Okay, now we're getting to the good stuff!
The njoy Pure Wand's weight is a hefty 24 oz or 680 grams — all in delicious stainless steel. That may sound like a huge jump, so have some motivational reminders:
First, you can still start with a shorter duration and move up from there. Just remember to relax for twice as long as you squeeze.
The njoy Pure Wand's big end also might be wider/more bulbous than what you were using before. Switch to the small end for an added vaginal weightlifting challenge!
And yep, the njoy Pure Wand was a dildo I held in my vagina while doing my hair and makeup every day.
You could try an even more substantial stainless steel dildo, like the Le Wand Contour, but at that point, you might as well move on to the next sections.
5. Now repeat while squatting or climbing stairs!
If you want to make your Kegel exercises more challenging, try combining them with other lower body exercises! If climbing stairs with a Pure Wand dangling out feels too extra, I understand. You can step up and down on a chair or stool instead, to a similar effect. This tip applies to playing games with the Minna kGoal, too!
Try advanced vaginal weightlifting!
Now you're ready to go beyond pre-packaged weights. If you have a kegel ball with a retrieval loop, that's perfect for this step.
I'm partial to using the stainless steel njoy Pure Plug for vaginal weightlifting. Your mileage may vary, though — if you have a long pubic bone and deep G‑spot, I'd say to stick to a looped Kegel ball set, so that there's no base digging into you.
Get a carabiner and attach it to a bag or container with a loop, whether that's a bucket or a disposable plastic bag. Either method works, if you're standing up. And with whatever weights you see fit for your fitness. Try dumbbells. Or add pennies, one by one, for a contest with a friend.
They may even be cheeky enough to drop in a 2L bottle of soda.
Key takeaways from this guide to vaginal weightlifting!
Benefits of Kegel exercises include:
- Increased blood flow and arousal
- Bigger, longer, more intense orgasms
- Stronger squeezes around insertables
- Enhanced sensation
Pelvic floor exercise technique
Squeezing for 10 seconds at a time is just a starting point.
The duration of contraction is up to you, as long as it challenges you. Rest for twice as long in between.
If you don't know what to squeeze, consider trying an electrostimulation device.
Your external muscles shouldn't be contracting. An e‑stim device can help you isolate and the pelvic floor muscles.
If you can't hold a weight internally while standing, that's okay.
Lie down and gently pull on a kegel ball's cord while you try to keep it in.
Weights to try for vaginal strengthening
Kegel exercise kits come with multiple weights for leveling up.
Examples include the Kegelbell, LELO Luna Beads, and Blush Wellness balls. See the next section for a comparison of weighted Kegel exercisers I've used!
You can totally use a bulbous weighted dildo to do vaginal weightlifting!
Glass toys with round tips and narrow necks are great for this purpose.
For the ultimate Kegels, use a vaginal ball or plug with a loop and add your own weights.
Don't let a pre-packaged product limit you. The vaginal weightlifting possibilities are endless!
Kegel exerciser weight comparison table
|Bead Diameter||Weights Included||Minimum Weight||Material(s)||Jiggly?||Retrieval Cord?|
|Fifty Shades of Grey Inner Goddess Silver Pleasure Balls||1.10"||2 steel balls. Not adjustable.||221 g ≈ 7.80 oz||Stainless steel balls, silicone cord||No||Loop|
|Kegelbell Vagina Gym||1.25" & 1.5"||2 internal bulbs (30g, 40g). 3 external weights (30g, 60g, 120g).||30 g ≈ 1.06 oz||Silicone insert and cord, zinc alloy weights||Kind of — I can definitely feel the weight swinging||Straight|
|LELO Luna Beads Plus||1.37"||3 pairs of beads (28g, 37g, 59g)||28 g ≈ 0.96 oz||Metal balls, plastic shell, silicone harness, nylon cord||Yes||Loop|
|LELO Luna Beads||1.37"||2 pairs of beads (28g, 37g)||28 g ≈ 0.96 oz||Metal balls, plastic shell, silicone harness, nylon cord||Yes||Loop|
|LELO Luna Beads Noir (Mini)||1.14"||2 pairs of beads (28g, 37g)||28 g ≈ 0.96 oz||Metal balls, plastic shell, silicone harness, nylon cord||Yes, a little||Loop|
|Blush Wellness Kegel Training Kit||1.25"||3 pairs of beads (~17g, 37g, 51g)||0.6 oz ≈ 17 g||Silicone-coated metal||No||Straight|
|Blush B Yours Gleam Stainless Steel Balls||0.75"||1 pair of beads||1.5 oz ≈ 43g||Stainless steel||No||None|
You can take 10% off your Kegelbell Vaginal Gym with my discount code, SUPER — or use the code on anything else!
Thank you to Betty's Toy Box for sponsoring this post!
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