Ben Wa Balls for Beginners: What You Should Know Before Trying Them

You've probably heard them called "love balls" or "Burmese bells." Maybe you saw them in a movie once or a friend mentioned them during a particularly honest brunch. Ben Wa balls are one of those things that sound kinda mysterious, maybe even a little intimidating, but they’ve been around for literally centuries.

Historically, these little weighted spheres—sometimes hollow with a tiny chime inside, sometimes solid—were used in Japan and China as far back as 500 CE. Back then, they were often made of silver or gold. Today? You're more likely to find them in medical-grade silicone or polished stainless steel.

Basically, they are small weights you insert into the vagina. Your body’s natural reaction is to squeeze to keep them from sliding out. That "squeeze" is exactly what people are looking for when they talk about pelvic floor health.

Why people actually use ben wa balls for beginners

Honestly, the motivations vary wildly. Some people are strictly in it for the health benefits. After childbirth or as we age, the pelvic floor—that hammock of muscles supporting your bladder and uterus—can get a bit, well, lazy. Strengthening these muscles can help with things like stress urinary incontinence (that annoying leak when you sneeze).

Others are more interested in the sensory side. Because these balls move as you move, they create a subtle, internal vibration or "jiggle." This increases blood flow to the area. More blood flow usually means more sensitivity, which can make things a lot more interesting in the bedroom.

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Does the science back it up?

It's a bit of a mixed bag. A 2013 Cochrane review looked at 23 trials involving over 1,800 women and found that using vaginal weights (which is what Ben Wa balls are, clinically speaking) is better than doing nothing at all for urinary incontinence. However, it wasn't necessarily better than just doing regular Kegel exercises without equipment.

The real value for many is biofeedback. It's hard to know if you're "clenching" right if you can't feel anything. Having a physical object there gives your brain a target. You’ll know immediately if you’ve lost your grip because, well, the ball is on the floor.

Getting started: The "How-To" you actually need

Don't just dive in. Seriously.

First, you've gotta choose the right material. Medical-grade silicone is the gold standard because it’s non-porous and easy to clean. Avoid porous stones like jade unless you’re 100% sure they are high quality and sanitized—bacteria love to hide in tiny stone crevices.

1. Clean everything. Wash your hands and the balls with warm water and mild, unscented soap.
2. Lube is your friend. Use a water-based lubricant. If your balls are silicone, never use silicone-based lube; it will literally melt the surface of your toy over time.
3. Find your position. Most people find it easiest to lie down or stand with one leg up on the toilet.
4. The insertion. Gently slide one ball in (or both, if they are connected by a string). You don’t want it up as high as a tampon. It should sit just above the pelvic floor muscles—roughly an inch or two inside.
5. The string rule. If they have a removal string, leave it hanging out. If they don't, don't panic. Your vagina isn't a bottomless pit. You can always "bear down" (like you're having a bowel movement) to push them out.

Weight matters more than size

Beginners often make the mistake of going for the smallest balls. Counter-intuitively, smaller balls are actually harder to keep in because your muscles have to work overtime to grip a smaller surface area.

Start with something larger and lighter. As you get stronger, you move toward smaller, heavier weights. It’s exactly like the gym. You wouldn't walk in and grab the 50lb dumbbells on day one.

Is there a "too much" when it comes to training?

Yes. 100%.

You might see "experts" online saying you can wear them all day while you do chores. Please don't do that. Your pelvic floor is a muscle group like any other. If you worked out your biceps for six hours straight, you wouldn't be able to lift your arms the next day. Over-toning can lead to a "hypertonic" pelvic floor—muscles that are too tight and can't relax. That causes pain, not pleasure.

Start with 5 to 10 minutes. If that feels okay, maybe work up to 15 or 30. But most medical professionals suggest capping it at an hour max.

When to see a pro instead

If you’re dealing with serious pelvic pain or significant prolapse, a set of ben wa balls for beginners isn't a magic fix. In those cases, you really should see a pelvic floor physical therapist. They use actual sensors to measure your muscle contractions and can tell you if you're accidentally "bearing down" when you should be "lifting up."

Also, if you're pregnant, recovering from surgery, or have an active infection, keep the balls in the drawer. Safety first, always.

Actionable steps for your first week:

• Day 1-2: Just practice inserting and removing them while lying down. Don't worry about "working out" yet.
• Day 3-5: Try standing up with them in for 5 minutes. If they slide out immediately, try a larger size or a lighter weight.
• Day 6-7: Try a "set." Squeeze for 5 seconds, relax for 5 seconds. Repeat 10 times.

Once you can comfortably hold them while walking around the house for 15 minutes, you're officially no longer a beginner. Just remember to keep them clean and listen to your body—if it hurts, stop.