kegel balls for women, kegel exercise balls for pelvic floor tightening & bladder control, 360° flexible silicone kegel exercise weights ball for beginners & advanced cksohot <p><b>how to start your kegel exercises?</b></p> <p>1. lying down in a comfortable position – some women find that lying prone on their stomach or kneeling on all fours can help them with kegel exercises when starting out. alternatively lie down on your side or on your back.</p> <p>2. keep the normal inwards curve in your lower back during your exercises.</p> <p>3. squeeze and lift inwards in and around your pelvic openings.</p> <p>4. keep lifting and squeezing for as long as you can up to 10 seconds.</p> <p>5. relax your pelvic floor muscles back to resting level.</p> <p><b>package included:</b></p> <p>1 x kegel balls</p> <p>1 x remote control</p> <p>1 x user manual</p> <p>1 x usb charging cable</p>