Start small and listen to your body.

Start with the lightest Ballzy. Work towardshugging Ballzy inside for 15 minutes three times a week. When this feels easy, move to the next heaviest Ballzy.

Note: Always consult with a doctor or other healthcare professional before using the product.  Review Disclaimer.

A strong, supple deep core lifts you up from the inside out.

Ballzy puts weighted resistance in just the right spot so you can feel your pelvic floor muscles contract and release. It’s like a mobile mini-gym for your vagina. :)

A more core-engaged posture benefits your whole body. Wearing Ballzy just 10 minutes a day, 3x per week, flattens low abs, frees up the low back, and calms your nervous system. You'll feel more grounded, balanced, and energized. All without thinking about exercise!

Always consult your healthcare professional before using Ballzy or any health related device.

Start with the lightest Ballzy. Work towards hugging Ballzy inside for 10 minutes each day. When this feels easy, move to the next heaviest Ballzy. It’s simple:

1) Wash Ballzy with warm soap and water.

2) Apply water-based lube to Ballzy and/or your bits.*

3) Insert Ballzy as you would a tampon … and go live life.**

* Always choose water-based lubes to protect your premium, body-safe silicone Ballzy.

** Choose close-fitting bottoms to keep Ballzy close when your deep core has had enough.

Always listen to your body!

Try inserting Ballzy about as high as you’d insert a non-applicator tampon with the loop hanging down for easy removal. For reference, the average vaginal barrel is nearly 4” long, but it can stretch to twice that length. Plenty of room!

If you feel around, you’ll notice your vaginal barrel is bounded by a ring of muscle at the bottom and by your cervix at the top. Experiment with slipping Ballzy about 2” into your vagina, beyond that opening ring of muscle and just below your cervix. When you hit the right spot, Ballzy should feel good. 

Once you’ve got Ballzy in a place that feels good, see how long you can comfortably hold it. Hug your muscles from the bottom up — which might feel a bit like holding your bladder — to keep Ballzy inside. And if Ballzy slips out, rest a bit and try again later.

Don't panic! It may take a little time to get used to Ballzy.

Like any muscle in the body, your pelvic floor needs to be able to powerfully contract and fully release. If Ballzy slips out right away, your pelvic floor is used to staying relaxed or hypotonic. Building muscle tone with Ballzy will make a big difference. 

Try inserting Ballzy while lying on your back. Think about hugging your Ballzy up inside as you lift your hips, like a bridge pose in yoga. If this works, try getting on hands and knees with a flat back, like a tabletop pose in yoga. Can you move into cat-cow while hugging Ballzy in place? Take it slow. There’s no rush!

Once you get a feel for how to hug Ballzy up inside, try standing for 5 to 8 seconds at a time. As your muscles gain tone, try moving around — shower, cook a meal, or water the plants — and see how things go. Build slowly to your goal of wearing Ballzy for 10 minutes per day.

Once you feel comfy wearing Ballzy at home, you can try it out and about. Just choose close-fitting bottoms to keep Ballzy from getting away from you when your deep core has had enough. Even with a relatively strong pelvic floor, you may lose Ballzy to an unexpected laugh, cough, or sneeze! 

If Ballzy should slip out, no worries. Just pop it in your carry bag and try again later.

It can take a bit of concentration to insert Ballzy for the first time.

Find a time to try Ballzy when you can be calm, private, and focused. If inserting Ballzy is a challenge, try lying on the floor. Take some deep belly breaths and relax. Use water-based lube generously and gently ease Ballzy into your vaginal opening.

If you feel pain, your pelvic floor may be used to staying contracted, or hypertonic. This simply means your muscles are difficult to relax, even when you try your best to relieve tension.  There may be other reasons for pain, In this case, consult your doctor or a pelvic floor physical therapist for advice and care. Don’t worry — there are exercises and tools that can help you stretch these muscles. Once you’ve regained the ability to release tension, you can try Ballzy again. 

About 10 minutes is all you need.

Just wearing Ballzy is a deep-core workout because Ballzy puts gravity to work. To build strength, hold Ballzy inside for up to 10 minutes while you do at-home activities, like taking a shower. Repeat 5x per week, 10 minutes per day. 

Once you can keep Ballzy in place for 10 minutes at a time, maintain your deep core strength by wearing Ballzy 2x to 3x per week, 5 to 10 min per day.

Studies have shown that working your pelvic floor for just 10 minutes per day, 3x per week, can double pelvic floor strength in 12 weeks — with noticeable improvement in just four weeks!

These small pelvic core muscles do tire quickly. Be mindful of when Ballzy begins to feel heavy or challenging. This is a sign your deep core has had enough for now. Slip Ballzy out, pop it in your carry bag, and rest.

You may feel muscle aches after working with Ballzy. Listen to your body, and know that these signals mean change is happening.

As you build strength, the length of time you can wear Ballzy with ease will increase. 

The pelvic floor is a supportive hammock of deep core muscle!

This muscle swoops side-to-side between your hip bones and front-to-back from pubic bone to tailbone. Its job is to lift you up and care for your bits — from low abs to low back, rectum to urethra, uterus to clitoris. 

A strong pelvic floor lifts you up from the inside out, improving core strength and stability, bladder control, sexual health, mental health, and more. That’s why we call it the magic muscle. Now go make some magic!

We made Ballzy because we want to see women jump around,
laugh out loud, find balance, and feel energized at every age and stage of life. Caring for your deep core is the key.  Each decade brings a different purpose and motivation.

Explore - 20s to 30s

You may not know where you’re headed, but you want to feel your best while you figure it out. Yes, you want to look great naked. But it’s also time to build positive health habits and reach for your personal best athletic performance.

Expand - 30s to 40s

As you invest in your chosen work and family life, remember to make time for you. As you give energy to each challenge you face, light up
your mind-body connection, find your balance, and maintain your inner spark.

Enhance - 40s to 50s 

As your projects come to fruition all around you, you may discover newfound energy. Keep moving with a growth mindset and a renewed sense of self-purpose. Try new things that light you up. Get out there and shine.

Embrace - 50s to 60s

You’ve accumulated valuable wisdom about the world, and about yourself. Your dedication to self-care shows in every move you make. You know you’ve still got it — and a strong deep core gives you more confidence and control.  

Ballzy cues your body!

It’s simple anatomy. Ballzy cues your body to engage your core from your pelvic floor all the way up to your transversus abdominis, which wraps around your waist to stabilize your core. This cultivates a stronger, more core-engaged posture. Simple!

Yep, Ballzy can help with both physical and mental wellness.

Check out the complete User Guide for more information.

Looking for some guidance on how to workout with Ballzy?

Whether you get your exercise from life or are a pro athlete, we've got you covered on how to get moving with Ballzy.

Check out our Workout section to learn more.

Deep core strength improves mental and physical performance. If you’ve ever struggled with focus, nerves, butterflies, OR hip, low back, or knee pain, Ballzy can help. 

At any age, tuning into your deep core strength grounds you, shifts your nervous system out of fight-or-flight mode, boosts confidence,
and stabilizes your pelvis, hips, and knees for personal-best athletic performance.