Lube the top of the ball, the part that will start into your vagina. Gently insert the ball until it is right behind the muscle that holds your tampons in. It will feel comfortable and natural there. It kind of "settles" into place when it's in the right place. Kegel with the ball in, you should be able to feel the ball, but it should not hurt. I use balls with a retrieval string to help position them, also to move them a little for arousal (if that's what I'm wanting) then to remove them, of course.

With two ball Kegel balls, you do the exact same thing with the first ball and the second ball is usually more comfortable right at the vaginal opening, usually keeping the inner labial lips open. Don't try to shove the entire two ball toy into your body!

Good luck with your Kegels.

If you had cramping, you probably hit your cervix. Although, if you aren't relaxed, your vagina trying to "push" the ball out could even cause mild cramps. You may want to try with a "system" that has retrieval cords, and start with the one ball toy and move up from there. Personally, I like the two ball toys better, but I've had 3 kids and need Power Kegeling.