I am keen to increase my pelvic floor strength, when should I start with the double SmartBalls?


Can you please advise at what level of strength should I progress to the double ball. I have the single ball but not sure if I should move onto the next level! Thanks!

Pelvic Floor Answers

If you have reached the point where you can comfortably wear the SmartBalls Uno and have been wearing them for at least 5 hours a day for 3-4 weeks, then this could be a good time to try out the SmartBalls Duo. 

It is important to remember that the Duo are 2x the weight of the Uno and 2x the size,so you will be getting 2x the workout. 

Rather than popping the Duo in an wearing them for a full day, we recommend going back to the beginning an repeating the steps we suggest for starting out with the Uno. these are to wear the Duo around home and start wearing them for a short period of time, anywhere from 10 minutes up to 1 hours, then each day increase the time you wear them for but stick to using them at home until you can confidently wear them for an entire 5-10 hours. This building up muscle tone can take 2-3 weeks. 

As with the Uno, you may need to actively squeeze the first few times you use the SmartBalls Duo, to hold them in, before your muscles automatically take over. It is also important to ensure that the Duo are sitting above your pelvic floor muscles and not in the vaginal opening as they are likely to be uncomfortable and will possibly slip out.

If you wear them for too long before your pelvic floor muscles are strong enough, they may become fatigued and you may find you can't hold the balls in for a few days. This slows down your exercise programme. If this occurs, stop wearing the balls, wait a couple of days and then start again wearing the SmartBalls for shorter periods of time and increasing gradually.

The benefits will happen more quickly if you take your time and work steadily towards your goal of being able to comfortably wear the balls as you go about your daily routine for most of the day.

Once you have reached this point , then we recommend wearing your SmartBalls daily for 6-12 weeks and then either continuing or switching to a maintenance programme where you wear them once per week or per fortnight. 

If you find that you are not having any luck holding the Duo in after a few attempts, then go back to you Uno and working on increasing the amount of time you wear them for, and increase the activity you are doing whilst wearing them, housework, walking etc is good. Try again with your Duo in a couple of weeks.

After 2-3weeks you should notice improvements in the strength of your pelvic floor muscles. Many women will find they no longer have stress incontinence or that it has got better -do keep using the balls for the recommended time to ensure your pelvic floors properly toned. Other benefits are improved sexual sensation for both you and your sexual partner. And many  women feel confident to try activities they may have given up such as running and jumping on the trampoline.