Your Guide to Using Vaginal Weights
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Did you think that kegels were the only way to strengthen the pelvic floor muscles? Think again!
Enter: vaginal weights
The pelvic floor muscles are a group of muscles at the bottom of your pelvis that help to support the pelvic organs, control bladder and bowel function, support sexual function, promote circulation in the pelvis, and stabilize the core. When the pelvic floor muscles are weak, people can experience symptoms like urinary, stool, and/or gas incontinence (leakage), pelvic organ prolapse (when the uterus, rectum, and/or bladder drop downwards in the pelvis), and difficulty with sexual function.
Side view of pelvic anatomy showing pelvic organs and pelvic floor muscles.
The pelvic floor muscles can be strengthened just like any other muscle in our body, with repetitions of contractions and resistance. Pelvic floor exercises, commonly known as kegels, are performed by contracting and relaxing the pelvic floor muscles with both long contractions and quick contractions. They are best done under the instruction of a pelvic health physical therapist so that you can make sure you’re doing them correctly and so they are individualized to your needs. Beyond kegels, people may also benefit from using vaginal weights to strengthen the pelvic floor muscles.
What are vaginal weights?
Vaginal weights are small devices, usually with a plastic or silicone covering, that can be used in conjunction with kegels and other exercises to improve symptoms. Vaginal weights come in different weights to progressively challenge your pelvic floor muscles.
Do vaginal weights work?
Yes, but research shows that overall, most people who only perform kegels will have the same improvements as people who use vaginal weights. I don’t personally recommend vaginal weights to a lot of patients for this reason, however, I do find that they can be very helpful for some people. Just like with any other exercise, consistency with kegels and using vaginal weights will give the best outcomes.
Who can use vaginal weights?
People with vaginas who are experiencing symptoms associated with pelvic floor muscle weakness may benefit from using vaginal weights (they are typically a bit too large for people to use in the back passage). And you don’t need to be someone who has had a baby to use them either! It’s a common misconception that only people who have gone through childbirth have pelvic floor muscle weakness.
Importantly, people who should not use vaginal weights are those who have pelvic pain, severe vaginal dryness, significant pelvic organ prolapse, infection, or severe thinning of the vaginal tissues. Always check with your medical provider before starting with vaginal weights.
How to use vaginal weights
1. Start with the lightest weight in your set
2. Wash and dry the weight
3. Get in a comfortable position like standing with one leg raised on a surface or whatever position you might insert a tampon or menstrual cup in.
4. Gently insert the lightest weight into the vagina. You may find using a small amount of lubricant is more comfortable. You don’t need to insert the weight very far in since it sits right on top of the pelvic floor muscles a couple of centimeters in.
5. Once inserted, stand up and see if you can hold the weight. If this weight feels easy to keep in the vagina, remove the weight and progress to the next weight up. Continue this process until you reach a weight that you’re able to maintain but is challenging.
6. Once you find your starting weight, you can keep the weight inserted for up to 15 minutes. When the weight is inserted, the pelvic floor muscles naturally engage to support the weight, so you should not be performing kegels for the whole 15 minutes! If you do start to feel the weight slip down, perform a kegel to provide more support.
7. After several days of using your starting weight, it should start to feel a little easier to keep the weight in the vagina. At this point, then you can start to do more functional activities with it inserted, like walking, light household chores, squatting, or even in the morning when you’re getting ready for the day.
8. Once your starting weight isn’t challenging, then it’s time to level up and repeat the process for the next weight up!
Where to purchase vaginal weights
Intimate Rose has a great set of vaginal weights that I’ve been recommending for years. They have a soft, smooth silicone covering and a long pull string that makes it easy to remove the weight. Since they are silicone, you will need to use a water-based lubricant.
You can purchase the vaginal weights directly from Intimate Rose (use code ALEXANDRA for $5 off!), or through the OncoPelvic PT Amazon Storefront.
If you can’t use silicone or prefer a plastic covering, StepFree vaginal weight sets are a great option and can be purchased through Current Medical Technologies (CMT). You can use any type of lubricant since these are made of hard plastic.
The important thing to remember about vaginal weights is that they are not meant to be used on their own. They should be used as part of a comprehensive program to address your symptoms. Work with a pelvic health physical therapist to see if vaginal weights are the right tool for you!
