These Kegel balls are deceptively simple vaginal weights that look a little like a mini ball-and-chain – though they won’t but hold you back! Coated in 100% medical grade silicone, each exerciser contains a small weight in its inner core that moves and swirls with movement. It’s easy and it’ll help you to get to know your body better while making your pelvic floor stronger than ever! TO USE: Insert the ball approximately 2cm inside the vagina. Use a water based lubricant for added comfort. 1. Contract and lift 2. Hold for between 2 and 10 seconds as is comfortable 3. Release 4. Rest for between 2 and 10 seconds as is comfortable Conduct a number of repetitions that feel comfortable for you and then gradually increase the length of your workout routine over time. As you improve, you can move to heavier weights or even link the exercisers together for a more challenging intimate workout.