Why Won’t My Kegel Weights Stay In? Common Challenges & How to Overcome Them

by Helen Rankin March 13, 2025

Starting Your Pelvic Floor Rehab: Why Do Kegel Weights Sometimes Slip Out?

If you've recently started using Secret Whispers Kegel Weights and found that they occasionally slip out, you’re not alone! This happened to me too!

Many women experience this in the early stages of their pelvic floor strengthening journey. While it can feel frustrating, understanding the reasons behind it can help you stay on track and see progress.

Here's a post from our facebook group today on exactly this topic:

"This might be a bit TMI for some but I think it's important to talk about these things. After all embarrassment is the reason many are suffering in silence! So I have been consistently using the weights every day first thing ( I'm on Step 2) and one morning recently I found the weights just would not stay in at all when they had previously. I was baffled but I know this can be because you've exerted your pelvic floor with a lot of exercise or walking. However I soon discovered the problem. My bowel was full. Once I had been and emptied normal service was resumed. I mention this not to be gross but because in the early stages of this journey it doesn't take much to make you want to throw in the towel. I have felt like that at times but it's so worth it to carry on. Maybe this has happened to others?"

Common Reasons Your Kegel Weights Might Slip Out

1. Your Pelvic Floor is Still Weak

Kegel weights are designed to challenge your muscles, just like any form of strength training. If you haven't strengthened your pelvic floor much and it is weak, it may take some time before you can comfortably hold the vaginal weights in place. It's a good idea to do your kegel exercises lying down until you can stand up and move around with them in for around 15 minutes.

2. Bowel Fullness Can Affect Pelvic Floor Engagement

If you find that your weights won’t stay in one day but work fine on another, consider whether your bowels might be full. A full rectum can put extra pressure on the pelvic floor muscles, making it harder to engage them properly.

3. Fatigue After Exercise or an Active Day

If you’ve had a busy day or engaged in a lot of walking or physical activity, your pelvic floor might be tired. Like any muscle, it can become temporarily fatigued, making it harder to hold the weights.

4. Incorrect Insertion or Positioning

It’s important to insert your Kegel weights correctly. They should sit comfortably inside the vaginal canal, not too high or too low. If they’re not positioned well, they may slip out more easily.

5. Holding Your Breath or Overusing Other Muscles

Some women unconsciously use their abdominal or thigh muscles whilst doing pelvic floor exercises instead of properly engaging their pelvic floor. This can cause difficulty in keeping the weights in place.

6. Too Much Lubricant

We recommend water based lubricant for your kegel balls rather than silicone based lubricants, but using too much could mean that the weights slide straight out when you have inserted the weight!

How to Overcome These Challenges

💙 Be Patient – Progress Takes Time

If your pelvic floor is weak, consistency is key. Try shorter sessions at first and gradually increase your time.

💙 Try Using the Weights While Lying Down

If standing feels too difficult at first, start by using the weights while lying down. This removes gravity and allows you to focus on engaging the correct muscles.

💙 Use the Toilet Beforehand

If you notice weights slipping out more on some days, check if your bowels are full. Going to the toilet first may make a big difference, just remember to wash your hands afterwards in warm water before inserting your weights.

💙 Engage the Right Muscles

Ensure you are using only your pelvic floor muscles. Avoid tensing your thighs or glutes. A good way to check is by placing a hand on your stomach—it should remain relaxed even when your muscles contract to hold the weights.

💙 Start with a Lower Weight and Work Up

If a heavier weight is difficult to hold, begin with the lightest weight in the Secret Whispers set and progress as your strength improves.

Why It’s Worth Sticking With It

Many women feel discouraged if they struggle at first, but this is completely normal! Your muscles need time to adjust and strengthen.

By staying consistent and following these tips, you’ll soon notice improvements—not just in holding the weights, but in your overall bladder control, confidence, and pelvic health. The weights can even help reverse symptoms of pelvic organ prolapse and reduce pelvic pain.

💪 You’ve got this! And remember, every step forward is a step toward a stronger, healthier you.

💡 If you’re ready to start strengthening your pelvic floor today, check out the Secret Whispers Kegel Weights – with 6 steps of weight progression, your pelvic floor will improve slowly but surely!

If you have any questions or need more information, feel free to reach out. We’re here to help every step of the way.

For more tips, check out these related blog posts:

➡️ Fancy a FREEBIE? Download our FREE guide The easy way to get a stronger pelvic floor

About the Author: Secret Whispers was founded by Julie Colan, a passionate mum and health advocate who saw the need for effective pelvic floor solutions. Now, Helen Rankin, the founder of Cheeky Wipes and Cheeky Pants—known for her award-winning work in sustainable product development—has taken the helm at Secret Whispers. Helen is committed to advancing the company’s mission, believing that women shouldn’t have to accept incontinence as a given. With the innovative Secret Whispers Kegel weights, she aims to offer every woman an effective, reusable solution for pelvic floor health. Try them and take control of your wellness journey today!