Beginners Guide to Kegel Weights

As we start the New Year, it's the perfect time to reset and refocus on your pelvic floor health.

Here at Secret Whispers, we want women to know that they don't have to put up with incontinence.  

Looking after your pelvic floor health should be just as important as looking after your teeth - and if you use kegel weights such as our award winning Secret Whispers Pelvic Floor weights, ben wa balls or vaginal cones, it's easy to combine the two things for a double win!

But we know that sometimes life gets in the way. Maybe you’ve got your Secret Whispers Kegel Weights tucked away in a drawer and haven’t used them for a while?

Physical therapists and pelvic floor specialists recommend using our kegel weights because they also make it easy to find your pelvic floor muscles - just by holding the weights in place. However it's even better if you can add in some pelvic floor exercises too, such as fast and slow kegels.

Don’t worry—we’ve got you covered! Here’s a step-by-step guide to starting fresh with your Kegel balls routine, ensuring you’re comfortable, confident, and on track to achieve stronger pelvic floor muscles.


Why Using Kegel Weights is Supercharging Your Pelvic Floor Health

Starting or restarting your Kegel Weight journey will strengthen your pelvic floor muscles which has SO many benefits:

  • Improve bladder control and reduce the risk of bowel and urinary incontinence.
  • Enhance sexual sensation and confidence.
  • Provide support to the pelvic organs during or after pregnancy, menopause, or other life stages.
  • Reduce symptoms of pelvic organ prolapse
  • Reduce urinary tract infections

As you'll see from the review below, using kegel weights daily and practicing your kegel exercises can make a real difference to your pelvic floor health when used consistently:

'Wearing Normal Pants For the last few years, I have been wearing Cheeky Pants every single day in fear of leaks, but for the last 4 days I have worn normal knickers, except when running.' Sara Jayne.


1 Sterilising Your Kegel Weights

If your Kegel Weights haven’t seen the light of day in a while, the first step is to sterilise them properly. Here’s how to do it:

  1. Boil Water Safely: Fill a mug with boiling water
  2. Immerse the Weights: Carefully place your Kegel Weights into the mug of water.
  3. Set a Timer: Let them sit for 5 minutes to ensure they’re thoroughly sterilised.
  4. Cool Down: Remove them with care and place them on a clean, dry towel to cool completely before use.

Regular cleaning is essential for maintaining hygiene, so remember to rinse your weights with warm, soapy water after each use going forward.

2 How to Use Kegel Weights

If you’re feeling out of practice or want to start over, it’s a good idea to begin with the lightest weight and gradually work your way up. Follow these steps to get back into your routine:

  1. Prepare Yourself: Wash your hands and empty your bladder and bowel to ensure comfort during use.
  2. Choose the Lightest Weight: Begin with the 40g weights which is blue and light pink. Insert the weights gently, angled slightly backward. Use a water-based lubricant such as 'Yes water based lubricant' if needed for easier insertion. The weight should sit comfortably just inside the vaginal opening.
  3. Find Your Position: Position yourself in a way that’s comfortable—either standing with one leg raised, lying down, or squatting. Adjust until you feel at ease.
  4. Secure Placement: Ensure the retrieval cord remains outside your body for easy removal.
  5. Practice Daily: Wear the weight for 5-10 minutes initially, focusing on gently engaging your pelvic floor muscles to hold it in place. Gradually increase the duration as your comfort and strength improve.


3 When and How to Progress Your Kegel Weights

Progressing through the weights is a step-by-step process which will help you build strength at your own pace:

Track Your Time: Once you can wear the current weight for 5 minutes while walking or performing light activities without discomfort, it’s time to progress.

Follow the 6-Step Program: Move up through the heavier weight combinations, roughly every two weeks or so, as outlined below:

Days 1:14 Blue + Light Pink Weights = 40g

Days 15:29 Blue + Dark Pink Weights = 50g

Days 30:45 Dark + Light Pink Weights = 60g

Days 45:60 Blue + Grey Weights = 70g

Days 61:75 Light Pink + Grey Weights = 80g

Days 76-90 Dark Pink + Grey Weights = 90g

Incorporate Kegel Exercises: During your sessions, practice slow Kegels (lift and contract for 2 seconds as if trying to stop pee and passing gas, relax for 2 seconds, repeat 10 times) and fast Kegels (contract and release quickly 10 times). This will enhance your strength and control.

Adjust Gradually: Every two weeks, reassess your comfort and readiness to increase the weights. Take your time—there’s no need to rush.


4: Create a Sustainable Routine

For best results, consistency is key. Here are some tips to keep you on track:

  • Set a Reminder: Pair your Kegel routine with a daily habit, such as brushing your teeth or your morning coffee.
  • Celebrate Milestones: Reward yourself when you move up a weight or stick to your routine for a month.
  • Mix It Up: Incorporate your exercises into different activities, like walking or light household chores, to make it more engaging.


Ready to Start?

There’s no better time than now to refocus on your pelvic health. Take this opportunity to reset, rebuild, and reap the benefits of a stronger, healthier you. Your Secret Whispers Kegel Weights are here to support you every step of the way!

Have questions or need more guidance? We’re here to help—get in touch, and let’s make this your best year yet!

For more tips, check out these related blog posts:

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About Secret Whispers: Secret Whispers was originally founded by Julie Colan, a mum and health advocate who wanted to provide effective pelvic floor solutions. Now, Helen Rankin—creator of Cheeky Wipes and Cheeky Pants, and a champion of sustainable living—has taken over. Helen is passionate about helping women improve their pelvic floor health and believes no one should have to settle for incontinence. With Secret Whispers Kegel Weights, we aim to give women a reusable, effective way to strengthen their pelvic floors and feel more confident. Take the first step toward better wellness today!

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