Is Kegelbell the Ultimate Pelvic Floor Workout Device? Expert Review

The Kegelbell pelvic floor exercises device was something I had never heard of until someone mentioned it to me in a Facebook group. This kegel exercise device was a perfect timing.

Recently, my urogynecologist recommended that I be released from pelvic floor therapy. I won’t go into too much detail about why I had seen this doctor and why she referred me for that type of PT. Let’s just say that if you are a woman of certain age and have given birth via vaginally, you will know the effects it can have on your body.

I was aware that pelvic floor physical therapy included many exercises that I could do at home. The therapists did not recommend that I use a device to assist with Kegel exercises.

What is Kegel exercise?

Kegel exercises are a way to strengthen the pelvic floor muscles. A Kegel exercise can be mimicked by stopping mid-pile. You can use the same muscles to stop your urine from flowing as those to strengthen your pelvic floor.

I can do Kegel exercises till the cows return home. They were something I did daily during PT, and also after. Kegel exercises can be done while I drive my car.

Exercises using my pelvic floor exercise PT

Also, I did the core-strengthening exercises that my PT recommended. These included glute bridges. However, I was unable to do pelvic floor exercises or see the results I wanted until two things happened.

First, I bought the Kegelbell training set and started using it regularly. Two, I began following the Harecore Floor strength calendar via the Peloton App.

What is the Kegelbell pelvic exercise device?

What is the Kegelbell Training Kit and what does it do for your pelvic floor? Kegelbell is a play upon the Kettlebells weights that you might use in the gym. The Kegelbell device is similar to Kettlebells in that it uses weights.

The Kegelbell can be described as an egg-like device, or a mini Kegelball. It has a flagellum attached. It looks a lot like a yellow plastic Sperm Cell. It is made of medical-grade silicone.

You attach a small weight to the tail. You then insert the weight like a tampon. Then, you can do your Kegel exercises using the Kegelbell and weights.

Kegel pelvic floor exercises using weights

This is the Kegelbell training set . It includes five pieces of exercise. It includes three small bell-shaped weights and two inserts (or devices with a tail) in egg-shaped shapes.

There are three weight options: 30 g, 60g and 120g. You can also nest them like Russian dolls if you need extra weight.

You will also receive an instruction booklet and a drawstring bag to store everything.

You will also receive an instruction booklet and a drawstring bag to store everything.

How to use kegel weights

I remember the instructions in my Kegelbell Training Kit recommending that you begin with the smallest egg and the lightest weight. I chose the 30 mm egg with the 30 grams weight. You hang from the tail, as I mentioned before.

Thirty grams is slightly less than one ounce. It is not much weight.

Just to be clear, a dozen pennies and a lightbulb each weigh around 30 grams.

Select the size and weight of the device that you would like to use

You would then choose an egg-shaped device, your weight, and insert it to begin your Kegel exercises.

Two things were remarkably different to me. The first was that I was standing and doing my Kegel exercises. I do them while I take a shower. I used to lie down on my stomach before.

Two, it gave my muscles something to hold onto, if needed. This made Kegel exercises easier on my pelvic floor.

How does Kegel weights work?

To make the Kegels more efficient, there was another force. That was the device that had the weight hanging down from outside of my body.

I said that I had started with the 30 gram weight. I tried the two other weights but the device was too heavy. The device wouldn’t stay in no matter how much I tried to squeeze my pelvic floor muscles while doing my Kegels. As I mentioned, I started with a weight of 30 grams.

The best way to do Kegel exercises

From my pelvic floor PT sessions, I learned that the best way to do Kegel exercises was almost like doing a reverse tabata. Instead of a 2:1 ratio, which means that you exercise twice as much as your recovery time, you use a 1:2 ratio.

If you squeeze a Kegel for ten seconds, it will rest for 20 seconds. You can do it for 15 seconds. Rest for 30 seconds. Continue on.

How often should you do Kegelbell training?

Instruction manual included with my Kegelbell gave suggestions for how often you should do pelvic floor exercises. The instruction manual suggested that I use the Kegelbell three times per week for approximately five minutes.

I also recall that the instructions said that you could sometimes exercise your muscles until they are too weak. This was normal.

On some days, I may only complete two to three of the 1:2 reps before the device slipped out. Other days, I was able to get through the whole shower without stopping and then dry off while still doing the 1:2 reps.

My pelvic floor exercises made a big difference.

According to Kegelbell literature, some women can see improvements in a matter of weeks. I was not one of these women. Also, this was me starting my regimen after years spent neglecting my pelvic floor.

My two children, both vaginally born, are now in their 20s. It had been a while since I let this part of my body “go.”

However, the thing that really made a difference was my decision to start following the Peloton strength-training programin combination with the Kegelbell.

Particularly, I have been following the Hardcore on the Floor Facebook page. The monthly strength training calendar for the Peloton strength group includes daily strength training exercises. Daily core work is included in the workout program. On alternate days, you can also find weekly Barre and Pilates classes, as well as glutes, legs, and other body parts, on alternate days.

Here’s my review of the Peloton Pilates classes

How strength training helped me to strengthen my pelvic floor

Six months in to nearly daily core classes and regular strengthening through Pilates, Barre and glutes with squats, lunges, and other exercises, something happened. When I was doing my pelvic exercises with my Kegelbell I noticed that my glutes engaged when I squeezed. This was something I’ve never experienced before.

A day later, I tried a heavier weight for my Kegelbell. I removed the 30 gram weight of the bell and added the 60 grams. Within two weeks, I saw even greater improvements in my pelvic floor after using the 60g weight.

A day later, I tried a heavier weight for my Kegelbell. I removed the 30 gram weight of the bell and added the 60 grams. Within two weeks, I saw even greater improvements in my pelvic floor after using the 60g weight.

Why core and glute strength are important

My pelvic floor physical therapists spoke of the importance strengthening the core and glutes. They recommended that I do glute bridges in addition to Kegels.

Since then, I have done some research on the roles of strong glutes as well as core in a stronger pelvic floor. Here’s what I found.

Glute muscles are the main support for the pelvis. A stronger core can support your colon and bladder, which in turn can prevent or improve organ prolapse. Taken all together, it is likely that you will see a stronger pelvic floor.

What I believe Peloton barre is and how Pilates helped me

It is possible that it was my Barre and Pilates mat class that really helped me get to where I am now. Barre is all about lifting the pelvic floor. I’m sure that many of the Barre micromovements target muscles I didn’t know existed.

I have a bonus: my low back isn’t sore anymore. The core is the back and front bodies. My PT told me that lower back pain can be caused by weak pelvic floor muscles. That’s gone, too.

Peloton also offered postnatal classes

I recently started the Peloton postnatal classes (reviewed here). This was despite being 25 years old, yes, years, postpartum. Robin Arzon teaches eight core postnatal classes.

Core classes are focused on breathing techniques that will strengthen your TVA-transverse abdominal muscles. This breathing technique helped me to engage my TVA and take my Kegelbell exercises up a level. You should definitely check out those classes.

Final thoughts on the Kegelbell pelvic exercise device

It doesn’t matter what, it all works for me now and I feel strong and empowered. I am inspired to continue working towards my goals, even though the results are not related to how my clothes fit or the size of my scale. Using my Kegelbellin a shower used to be a tedious chore. Now, I want to use the device frequently and continue my pelvic floor exercises. I don’t want any loss of strength.

The same goes for the Hardcore calendar and the Peloton strength training classes. Although I might not be able to go every day, I do get to at least one strength class per week. As with my Kegelbell device, and my pelvic floor exercises I don’t want any of the gains that I have made in the past few months to be lost. All of it has made a huge difference in my body.

Last but not least, I have to admit that I was initially reluctant to spend the money on the Kegelbell. I was shocked at how much money I had spent on co-pays for PT and the results that I didn’t get from this pelvic floor exercise machine. If you have any of these issues, I strongly recommend that you click this link to purchase a Kegelbell training set . You’re worth it.