female pelvic bone exercises

Yoni Egg Exercises

Jade eggs, Yoni eggs, and Kegel balls are traditionally held in the vagina for extended periods of time as a way to strengthen the pelvic floor muscles without doing specific exercises. As health practitioners, we do not recommend this method. Instead, we recommend that you use the eggs as feedback and resistance to perform your pelvic floor strengthening exercises with. Feel the weight of the egg in the vaginal canal and gently lift, hold then relax. Just the same as using weights to strengthen any other muscle of the body.

If you leave the Jade Egg or Kegel Ball in for prolonged periods of time the pelvic floor muscles will get tired and fatigue if you try to exercise them constantly without a rest. Imagine holding a weight in a bicep curl all day! It is essential that the pelvic organs muscles are taught to relax when they need to, and contract when they need to, rather than be in constantly stay activated or clenched.

Beginner Yoni Egg / Kegel Ball Exercises

Practice getting used to inserting and retrieving your Jade Egg- see instructions from First Time Use for positions for inserting and retrieving your Jade egg. We suggest creating a routine each night for 10 minutes. Create a safe space in which to practice with your Jade Eggs. Generally, you will start with the largest egg as you will be able to feel and control a larger egg. It sounds contradictory we know. However, you may wish to start with a smaller egg to get used to the idea of inserting the egg and progress up to the larger egg.

The egg may feel somewhat uncomfortable initially, however, this is due to your body becoming aware of this new feeling. This awareness helps to bring your attention to your pelvic floor muscles.

Week 1
Getting to know your egg.

Involves inserting the egg to get used to using your egg and the sensation of feeling the egg inside your vagina. All exercises at this early stage are performed laying down.
Day 1: Insert small jade egg leave in for 5 minutes and retrieve. Repeat.
Day 2: insert medium jade egg leave in for 5 minutes and retrieve. Repeat.
Day 3: Insert medium jade egg leave in for 10 minutes and retrieve.
Day 4: Insert large jade egg leave in for 5 minutes and retrieve. Repeat.
Day 5: insert large jade egg leave in for 10 minutes and retrieve. Repeat.
Day 6 & 7: Rest your pelvic floor.

Ben Wa Kegel Balls

Intermediate Yoni Egg Exercises

Week 2-4
Standing whilst holding and lifting your egg. ‘Squeeze and lift'

Week 2

  • Start with the largest egg and insert it into your vagina.
  • Standing still, relax but don’t let the Egg slip out (you may want to do this over carpet just in case your egg does fall out. Then inhale, start squeezing and lift the egg in the vagina and hold for a complete inhale and exhale (3-5 seconds). Then slowly lower the pelvic floor again. Rest for 10 seconds, then repeat 10 times
  • Once you are able to do this easily for 2 days, increase the time you are holding onto your lift, to a maximum of 10 seconds. Continue to rest in between to allow the muscles to recover, but aim to reduce the time you are resting as you progress.
  • Build up to 3 sets of 10 repetitions, holding up to 10 seconds at a time
  • Practice once a day is optimal

Week 3

  • Insert the medium egg into your vagina.
  • Standing still, relax your pelvic muscle but don’t let the egg slip out (you may want to do this over carpet just in case your egg does fall out. Then try to gently squeeze and lift the egg while inside the vagina and hold for a complete inhale and exhale (3-5 seconds). Then slowly lower the pelvic floor muscles again. Rest for 10 seconds, then repeat 10 times.
  • Once you are able to do this easily for 2 days, increase the time you are holding onto your lift, to a maximum of 10 seconds. Continue to rest in between to allow the muscles to recover, but aim to reduce the time you are resting as you progress.
  • Build up to 3 sets of 10 repetitions, holding up to 10 seconds at a time
  • Practice once a day is optimal.
  • Also try progressing to holding the egg or kegel ball in your vagina whilst lifting the washing basket , making the bed etc which will help you develop the habit of tightening the pelvic floor when you do actions that put stress or pressure downwards on your pelvic floor.

Week 4

  • Insert the smallest egg into your vagina.
  • Standing still, relax but don’t let the Egg slip out (you may want to do this over carpet just in case your egg does fall out. Then try to gently squeeze and lift the Egg while in the vagina and hold for a complete inhale and exhale (3-5 seconds). Then slowly lower the pelvic floor muscles again. Rest for 10 seconds, then repeat 10 times.
  • Once you are able to do this easily for 2 days, increase the time you are holding onto your lift, to a maximum of 10 seconds. Continue to rest in between to allow the muscles to recover, but aim to reduce the time you are resting as you progress.
  • Build up to 3 sets of 10 repetitions, holding up to 10 seconds at a time
  • Practice once a day is optimal.
  • Also try progressing to holding the egg in your vagina whilst lifting the washing basket , making the bed etc which will help you develop the habit of tightening the pelvic floor when you do actions that put stress or pressure downwards on your pelvic floor.

Don't feel rushed with the exercises, you may need a few days or a week longer to work with one size egg. Take your time and build a good foundation.

3 rose quartz kegel balls or jade eggs

Advanced Level Yoni & Jade Egg Exercises

Week 4-6
Adding weights to further strengthen your pelvic floor. This can only be done using drilled eggs where you can attach string to hold the weights.

Week 4

  • Using your pouch that came with your eggs you may wish to add some light weights. This is where a set of 3 eggs is useful as you can use these as eggs (see each type of egg for different weight measurements) or the Ben Wa balls which weigh 10 grams each.
  • Start with the largest egg and attach the pouch to the retrieval string.
  • Start with a small weight 10 grams is suggested. Inhale, start squeezing and lift the Egg in the vagina and hold for a complete inhale and exhale (3-5 seconds). Then slowly allow the pelvic floor to lower again. Rest for 10 seconds, then repeat 10 times.
  • As this gets easier you can add weight, perhaps an egg or more Ben Wa Kegel Balls

NB: In future we will only be stocking drilled eggs in the nephrite jade range unless requested (there may be a delay in your order).

Week 5

  • Move onto the medium egg and attach the pouch to the retrieval string.
  • Start with a small weight 10 grams is suggested Then try to gently squeeze and lift the Egg inside the vagina and hold for a complete inhale and exhale (3-5 seconds). Then slowly lower the pelvic floor muscles again. Rest for 10 seconds, then repeat 10 times.
  • As this gets easier you can add weight, perhaps an egg or more Ben Wa balls.

Week 6

  • Progress to the smallest egg and attach the pouch to the retrieval string.
  • Start with a small weight 10 grams is suggested Then try to gently squeeze and lift the Egg in the vagina and hold for a complete inhale and exhale (3-5 seconds). Then slowly lower. Rest for 10 seconds, then repeat 10 times.
  • As this gets easier you can add weight, perhaps an egg or more Ben Wa balls.

If you have any questions or issues regarding these exercises please let us know in the comments. If you have the question others in our Jade Egg community can learn from it too. Happy practising!

Are Yoni Eggs and Kegel Balls the Same?

There is no real distinction between, for example, nephrite eggs and Ben Wa balls apart from their shape. The purpose and functions of the two pelvic strengthening products are the same. Generally speaking, people refer to Ben Wa balls as Kegel balls and jade eggs & yoni eggs as kegel eggs.

jade eggs exercises step by step yoni egg