Je Joue Ami Kegel Set: How to Train Pelvic Floor Safely

By Sex With Emily | Published: 2026-10-16

Category: How-to Guides

Learn how to use the Je Joue Ami Kegel Set safely with a progressive pelvic floor training routine at home. Step-by-step guide for beginners and beyond.

Quick answer

Start with the lightest weight in the Je Joue Ami Kegel Set for 15–20 minutes once a day. Insert it like a tampon, then practice gentle squeeze-and-release contractions. Move to the next weight only when you can hold the current one comfortably for a full session without slipping. Stop if you feel pain or heaviness.

Why progressive weights matter for pelvic floor training

Your pelvic floor is a muscle group, and like any muscle, it needs gradual resistance to get stronger. The Je Joue Ami Kegel Set includes three progressive weights: a soft single ball, a harder single ball, and a hard double ball. Each step increases the challenge, so you can build strength without overdoing it. Using a weight that’s too heavy too soon can cause soreness or even weaken the muscles if you can’t hold it properly. That’s why the set is designed as a progression, not a one-size-fits-all tool.

How to insert and position the kegel weight

Wash your hands and the weight with warm water and mild soap or a toy cleaner. Lie down or stand with one foot elevated. Relax your pelvic floor, then gently slide the weight into your vagina like a tampon. It should sit comfortably inside, with the retrieval cord outside for easy removal. If you feel pressure or discomfort, stop and try again later. Never force it. Once inserted, you can move around normally—walking, sitting, or doing light chores—while your muscles work to hold it in place.

Your first week: building awareness and control

For the first few days, use the soft single ball for 15–20 minutes daily. The goal isn’t to squeeze constantly; it’s to notice when the weight starts to slip and then gently contract your pelvic floor to hold it. This builds coordination. Many people mistakenly clench their abs, thighs, or buttocks instead of the pelvic floor. To check, place a hand on your lower belly—it should stay relaxed. If you’re unsure, try stopping the flow of urine midstream (only as a test, not a regular exercise) to identify the right muscles.

When and how to move to the next weight

After a week or two, if you can wear the soft ball for 20 minutes without it slipping out, try the harder single ball. Use it the same way. Once that feels easy, progress to the double ball, which is heavier and harder. The double ball also adds a new sensation because it moves slightly inside you. Some people find it more stimulating; others need more time to adjust. There’s no rush. If a weight feels too challenging, go back to the previous one for a few more sessions. Consistency beats intensity.

Common mistakes to avoid during pelvic floor training

The biggest mistake is overtraining. Your pelvic floor needs rest days, just like any muscle. Aim for 5 days on, 2 days off. Another mistake is holding your breath or bearing down. Keep breathing normally. If you feel pain, heaviness, or numbness, stop and consult a healthcare provider—especially if you have a history of pelvic pain or prolapse. Also, don’t use kegel weights during pregnancy or immediately postpartum without medical clearance. Finally, remember that kegels aren’t for everyone; some people need to relax a tight pelvic floor, not strengthen it. A physical therapist can help you determine what’s right for you.

Your step-by-step pelvic floor training routine

Step 1: Prepare your weight and yourself: Wash your hands and the kegel weight with warm water and mild soap or toy cleaner. Find a comfortable position—lying down or standing with one foot elevated. Relax your pelvic floor muscles completely before insertion. Checkpoint: Never insert a dry or dirty weight. Use a water-based lubricant if needed, but avoid silicone-based lubes with silicone toys.
Step 2: Insert the lightest weight: Gently slide the soft single ball into your vagina, aiming it toward your lower back. Leave the retrieval cord outside. It should feel like a tampon—if you feel pain, stop and try again later. Common mistake: Forcing it in. If it doesn’t go in easily, you’re not relaxed enough.
Step 3: Practice gentle contractions: Once inserted, squeeze your pelvic floor muscles as if you’re stopping urine flow, hold for 3–5 seconds, then release for 3–5 seconds. Do 10–15 repetitions. The weight may shift; use your muscles to hold it in place. Checkpoint: Keep breathing. Don’t clench your abs, thighs, or buttocks.
Step 4: Wear it during daily activities: After your initial contractions, you can leave the weight in for up to 20 minutes while walking or doing light chores. This challenges your muscles to hold it without conscious effort. Common mistake: Wearing it for hours. Start with 15–20 minutes and never exceed 30 minutes.
Step 5: Remove and clean: Gently pull the retrieval cord to remove the weight. Wash it again with toy cleaner or mild soap and warm water. Pat dry and store in a clean, dry place. Checkpoint: If removal is painful, see a healthcare provider.
Step 6: Progress to the next weight: After 1–2 weeks, if you can hold the soft ball for 20 minutes without slipping, try the harder single ball. Then, when that feels easy, move to the double ball. Only progress if you can use the current weight comfortably. Common mistake: Skipping ahead. Stick with each weight until it feels almost effortless.
Step 7: Rest and reassess: Take at least 2 rest days per week. If you feel soreness, heaviness, or pain, stop and rest. After a week off, restart with a lighter weight. If pain persists, consult a pelvic floor physical therapist. Checkpoint: Progress is measured in weeks, not days. Be patient.

Product facts

Je Joue Ami Kegel Set: The Je Joue Ami Kegel Set includes three progressive weights: a soft weight single ball, a hard single ball, and a hard and heavy double ball. This progression lets you start at a comfortable level and increase resistance as your muscles adapt, reducing the risk of injury from jumping to a heavy weight too soon.
Glass Yoni Egg Set: The Glass Yoni Egg Set is a 2-piece set with smooth texture and tapered ends for easy insertion. If you prefer a non-weighted option for massage and gentle pelvic floor awareness, glass eggs offer a smooth, rigid alternative that can be used with or without a weight.