HOW TO USE KEGEL BALLS
Isolate your pubococcygeus (PC) muscle. This is the muscle your kegel ball exercises will work. Move as if you were trying to stop your urine mid-stream. The muscle you contract is the PC muscle. This is the motion you'll be making as you perform the exercises. It feels like squeezing or pulling the pelvic floor muscles up toward the lower back. Alternately, you can find this muscle by placing a finger in your vagina and squeezing down until you feel the PC muscle tighten.
Insert the kegel balls. Find a comfortable, relaxed position, such as sitting or standing, and gently push the balls into your vaginal opening. Stop just as they're completely in, don't press them to the back of the vagina or up near the cervix. Close your legs to help keep them in place as you position yourself for your exercises.
Perform the sitting exercise. Sit with your legs still closed. Isolate the PC muscle and use it to try to move the balls back and forth. If initially you can't move the balls back and forth, focus on squeezing the balls and holding it for a few seconds, then relaxing for a few seconds. The University of Maryland Medical center recommends performing kegel exercises 10 times, three times per day.
Perform the standing exercise. The standing exercise uses the weight of the balls and the force of gravity to make you work your PC muscle. Stand and position your feet shoulder-width apart. Use your PC muscle to hold the balls in your vagina. If you stop contracting your PC muscle, the balls will fall out. Perform this exercise three times per day, working each time to hold the balls in place longer.
Perform the squatting exercise. The squatting exercise combines elements of both the sitting and standing exercises. Place your feet as wide apart as you can. Bend your knees slightly to move into an easy squat. Use your PC muscle to both hold the kegel balls in place and move them back and forth. Move into a deeper squat to make the exercise more challenging.