Silicone Kegel Balls Training Set - Carambola

1. Lie on your back and fully relax your stomach, thighs, and glutes.
2.Insert a clean finger into your vagina.
2. Gently tighten as if you’re trying to stop the flow of urine.
You should feel the muscles tighten around your finger—those are your pelvic floor muscles. The rest of your body should stay relaxed.

Using pelvic floor balls (or weights) can boost your training. A bit of water-based lubricant can make insertion easier.
Start by lying on your back. As you get more comfortable, you can progress to sitting, standing, or even walking with the ball in place.

1. Quick Squeezes
Squeeze the ball 5 times in quick bursts, then rest for 5 seconds. Repeat this 5 times.

2. Timed Holds
Squeeze and hold for 5 seconds, then relax for 5 seconds. Do this 5 times.
(Once you're stronger, you can increase the hold time to 10, 15, 20, 25, even 30 seconds just match the rest time to the hold.)

3. Endurance Squeeze
Do one long squeeze for as long as you can comfortably manage. Rest afterward. As you become more aware of your pelvic muscles, try walking around with the ball. The natural pull of gravity will encourage your muscles to engage and hold it in making training part of your daily routine.

A healthy pelvic floor should be both strong and flexible—not tight or tense. Overworking the muscles can lead to soreness, so always listen to your body. When you're ready, you can switch to a smaller, heavier ball for a deeper challenge. Many pelvic floor trainers come in sets with different weights so you can level up gradually.

Elvie Trainer – An app-connected device with a personalized training program for optimal results.

Yoni Eggs – Often made of crystal, they can be worn discreetly at home, in yoga class, or wherever you feel comfortable.

Just 5–10 minutes every other day is enough to see results. In a week or two, you’ll likely notice a difference. Don’t worry if it feels tricky at first it’s just like training any other muscle. With consistency, you’ll get stronger and more in tune with your body.