Pelvic Floor

What is pelvic floor strengthening

The perineum — also called the pelvic floor — is a group of muscles located between the pubic bone and the coccyx that supports the pelvic organs (bladder, uterus, rectum) and plays a central role in urinary control, vaginal tone, and the intensity of sexual sensations. Strengthening your pelvic floor means maintaining these muscles like any other muscle group in the body — with regular exercises and, for greater effectiveness, dedicated accessories such as geisha balls.

This is a topic I discuss very often in the shop, and not only with new mothers. Women of all ages come to see me for various reasons: mild stress urinary leakage, a feeling of vaginal laxity, a desire to intensify orgasms, or simply prevention. What I always tell them is that the pelvic floor is a muscle — and like any muscle, it can be worked and maintained, with noticeable results within a few weeks. My complete pelvic floor guide covers the anatomy, exercises, and tangible benefits of pelvic floor rehabilitation.

Pelvic floor strengthening accessories

Classic geisha balls

Geisha balls are weighted spheres made of medical-grade silicone that are inserted into the vagina. The ball's weight forces the pelvic floor muscles to contract to keep it in place — a passive exercise that happens naturally during everyday activities: walking, cleaning, shopping. Inside each ball, a free-moving bead rolls with your movements and creates micro-vibrations that continuously stimulate the deep muscles. This dual mechanism — holding contraction + stimulation from internal movement — makes geisha balls more effective than Kegel exercises alone, as they add physical resistance and sensory feedback that voluntary contraction does not provide.

To get started, I recommend a model with a single lightweight ball (30 to 50 grams). Adjustable models with several interchangeable balls of increasing weight allow you to progress over several weeks without having to buy another accessory.

Vibrating Ben Wa balls

Vibrating Ben Wa balls add an internal motor that produces vibrations controlled by remote control or app. These vibrations increase muscle stimulation and add an element of pleasure to the exercise—which improves consistency over time. Connected models allow a partner to control the vibrations remotely, turning a health exercise into a couples' game. This is an option I often recommend to women who find classic Ben Wa balls boring—pleasure is the best motivator for staying consistent.

Why strengthen your pelvic floor

Benefits for health

A toned pelvic floor significantly reduces the risk of stress urinary incontinence—those involuntary leaks that occur when coughing, laughing, or exercising. This is a major concern: an estimated one in three women experience it at some point in their lives, particularly after childbirth or around menopause. Strengthening the pelvic floor also improves support for the pelvic organs and helps prevent prolapse. To explore this health topic in greater depth, my article pelvic floor rehabilitation covers the medical aspects in detail.

Benefits for sexual pleasure

Toned pelvic floor muscles increase the sensitivity of the vaginal walls and allow stronger voluntary contractions during orgasm—intensifying sensations for both partners. Many women also tell me they have greater body awareness and an improved ability to identify what they enjoy—the pelvic floor workout is as much an exercise in physical strength as it is in intimate proprioception.

After childbirth

Pregnancy and vaginal childbirth place significant strain on the pelvic floor. Postpartum pelvic floor rehabilitation is prescribed by midwives and gynecologists to restore muscle tone. Ben Wa balls can complement professional rehabilitation sessions — but I always recommend waiting for approval from a healthcare professional before starting, generally after the six-week postnatal checkup. The article the postpartum guide covers resuming sexual activity and rehabilitation after childbirth.

How to use Ben Wa balls

Consistency is more important than duration: 15 minutes three times a week produce better results than a two-hour session once a month. The first effects are generally felt after three to four weeks of regular use.

How to choose your Ben Wa balls

Weight and progression

Start with a light weight — between 30 and 50 grams — and progress to heavier balls (up to 100–150 grams) over the weeks. Progressive kits with several interchangeable balls are the best investment: they support you for several months without needing to buy more.

Single or double

Single-ball models are easier to insert and keep in place — ideal for beginners. Double-ball models increase resistance and internal stimulation thanks to the movement of the balls within each sphere.

Classic or vibrating

Classic balls work the muscle passively and silently. Vibrating balls add motorized stimulation that increases the effectiveness of the exercise and turns it into a moment of pleasure. If motivation is a barrier, the vibrating version can make all the difference in maintaining regularity.

Materials and safety

Medical-grade silicone is the only material I recommend for geisha balls — non-porous, hypoallergenic, and sterilizable. Check that the removal cord is securely attached and made of soft silicone (not fabric, which retains bacteria). Always use a water-based lubricant for insertion — silicone lubricant degrades the surface of silicone.

Common mistakes to avoid

• Starting with a weight that is too heavy — an untrained muscle won't hold a 100-gram ball, and the experience will be discouraging
• Wearing the balls for too long from the start — begin with 15 minutes and gradually increase the time
• Using balls made of porous materials (plastic, painted metal) — risk of irritation and inability to sterilize them completely
• Forcing removal — relax, the ball will come out naturally with a slight pushing effort
• Neglecting cleaning — the balls come into contact with the vaginal mucous membranes and must be disinfected after each use

Going further

My complete pelvic floor guide is the site's most detailed resource on this subject. The article yoni eggs for pelvic floor rehabilitation compares this traditional approach with modern geisha balls. And if you're looking to combine strengthening with pleasure, the sex toys for women collection offers vibrators and stimulators that perfectly complement a pelvic floor rehabilitation program with an added dimension of pleasure.