Quick answer

Start with the lightest single-ball weight in your kegel set, use it for 10–15 minutes once a day, and stop if you feel pain or heaviness. Progress to heavier weights only when you can hold the current one comfortably during daily activities. A three-step set like the AMI 3 STEP KEGEL SET gives you a clear progression from soft single ball to hard double ball.

What a kegel set actually does

A kegel set is a progressive resistance tool for your pelvic floor muscles. The weights stay in place using your vaginal muscles, so you train strength and endurance at the same time. The AMI 3 STEP KEGEL SET includes a soft single ball, a medium option, and a hard double ball, letting you move up as your muscles adapt. This is different from doing unweighted kegel exercises, where it is easy to accidentally hold your breath or clench your glutes instead of your pelvic floor.

How to prepare before your first session

Empty your bladder first. Wash your hands and the kegel weights with warm water and a mild, unscented soap, then dry them. Apply a small amount of water-based lubricant to the ball and to the vaginal opening. Choose a private, relaxed moment when you will not be interrupted for at least 15 minutes. If you have a pelvic floor condition, are pregnant, or recently gave birth, check with a pelvic health physiotherapist before starting.

How to insert and position the weight

Lie down or stand with one foot elevated. Relax your pelvic floor, then gently slide the ball into your vagina as far as it will comfortably go. You should not feel it pressing against the cervix. If you feel sharp pain, remove it and try again later. The ball should stay in place when you stand up. If it slips out immediately, you may need a larger size or a different shape, but never force a weight that causes discomfort.

What to do during a session

Once the weight is in, walk around, do light household tasks, or sit at your desk. Your pelvic floor will naturally contract to keep the ball in. Do not actively squeeze continuously. Instead, let the weight do the work. Start with 10–15 minutes. If you feel aching or heaviness, remove the weight and rest. Over time, you can extend sessions up to 30 minutes, but shorter daily practice beats one long session.

How to remove the weight safely

Wash your hands again. Squat or lie down, relax your pelvic floor, and gently hook a finger around the removal cord or the base of the ball. Never pull forcefully. If the ball feels stuck, relax, take a few deep breaths, and try again. After removal, wash the weight with warm water and mild soap, dry it, and store it in a clean pouch or box. Do not share kegel weights with a partner unless you sterilize them between uses.

Step-by-step kegel training routine

  1. Step 1: Start with the lightest weight: Insert the soft single ball from your set. Use it for 10 minutes while lying down or doing gentle movements. Common mistake: jumping to the heaviest weight because it feels more productive. That can cause pelvic floor fatigue and soreness. Checkpoint: You can keep the lightest ball in for 10 minutes without actively squeezing.
  2. Step 2: Practice daily for one week: Use the same weight once a day for 7 days. Keep sessions under 15 minutes. Common mistake: doing multiple sessions per day or holding the ball for hours. Your pelvic floor needs rest to recover, just like any other muscle. Checkpoint: No aching, heaviness, or pain during or after sessions.
  3. Step 3: Move to the medium weight: When the lightest ball feels easy, switch to the medium weight. Use it for 10–15 minutes daily. Common mistake: progressing too quickly because you feel confident. Give each weight at least a week before moving on. Checkpoint: You can walk, sit, and stand with the medium weight without it slipping out.
  4. Step 4: Try the heaviest double ball: After a week or two with the medium weight, insert the hard double ball. Start with 5–10 minutes. Common mistake: using the heaviest weight every day. Alternate heavy and light days to avoid overtraining. Checkpoint: You can hold the double ball for 10 minutes without discomfort.
  5. Step 5: Maintain with mixed weights: Once you can comfortably use the heaviest weight, rotate through all three weights during the week. Use the lightest on tired days and the heaviest when you feel strong. Common mistake: stopping entirely once you reach the top weight. Consistency maintains results. Next step: If you feel pain, heaviness, or see blood, stop and consult a pelvic health professional.

Product facts

  • AMI 3 STEP KEGEL SET: With three progressive weights - from soft weight single ball, to hard and heavy double ball - Ami enhances pelvic fitness, allowing deeper and more intense orgasms alongside a range of health benefits, all at a self-selected pace. A three-step set gives you a clear progression path, so you can start at the lightest weight and move up only when your muscles are ready. This reduces the risk of overtraining.
  • AMI 3 STEP KEGEL SET: Ami has been designed with the softest velvety 100% body safe silicone for the greatest comfort while in use. Body-safe silicone is non-porous and easy to clean, which matters for vaginal use. The velvety finish also makes insertion more comfortable for beginners.