After having a baby, it's very normal for 'down below' to feel a little bit different, but a pelvic floor trainer can make all the difference. During pregnancy or childbirth, a woman can experience weakened pelvic floor muscles, which can lead to urinary incontinence, which can vary between little leaks or complete loss of control.
In fact, a recent study from experts in women's intimate health, INTIMINA, found that almost half (44%) of women have experienced weakened pelvic floor muscles, whilst over half (58%) say that they release a little bit of urine when they laugh, sneeze, or carry something heavy.
The good news is this doesn't have to be something we learn to live with. Regular pelvic floor exercises can speed up your postnatal recovery and strengthen the muscles around your vagina and bladder - which can help with everything from incontinence and bladder control to your sex life.
Editor's choice:
Best pelvic floor trainer overall: Elvie Pelvic Floor Trainer, £169
Best pelvic floor trainer for all stages: Bodyotics Deluxe Kegel Weighted Exercise Balls, £33.97
Best for a natural option: Natural South Jade Yoni Egg, £8.67
Best pelvic floor trainer for blood flow: Probe for Kegel Exercise, Pelvic Floor Electrical Muscle, £10.29
Best pelvic floor trainer for electrotherapy: TensCare iTouch Sure Pelvic Floor Exerciser, £56.99
We all know that pelvic floor exercises themselves can be boring, even if you're using a dedicated pelvic floor exerciser, so that's why it's worth investing in a trainer. As well as ensuring you're doing the exercises correctly and efficiently, some pelvic floor toners can even make it *whispers* fun. We caught up with INTIMINA's in-house gynaecologist, Dr Susanna Unsworth, to get her expert tips on mastering your pelvic floor exercises and why it's so important to do them regularly.
The best pelvic floor trainers for 2024
Best for an app-based trainer
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Description
The Intimina pelvic floor exerciser offers an affordable alternative to similar devices like the Elvie, catering to those on a budget without compromising on quality. Paired with a user-friendly app, it provides guided exercises with gentle vibrations ensuring you’re doing the exercises correctly and accurately.
Mums loved how effective it was and how easy it is to use, with just a five-minute daily routine to strengthen pelvic floor muscles. Mum tester Amanda said, “It only takes about 5 min a day, and it's super easy to use. And just as I suspected, my pelvic floor muscles are pretty weak.” Clinical trials have shown significant improvements, with doubled pelvic floor strength, enhanced bladder control, and increased tightness and tone reported by a majority of users.
It automatically adjusts intensity based on individual strength, preventing overexertion and maximizing results. For example, mum tester Amanda found her pelvic floor was very weak. “The Kegel Smart says I'm only at level 1, so I've got a lot of 'working out' to do, lol!” Amanda said. With real-time biofeedback and progressive levels, users can track progress and stay motivated, targeting pelvic weakness for improved intimate health.
Made from 100% medical-grade silicone, it's safe and easy to clean, promoting hygiene and longevity. Made alongside medical experts, including gynecologists and pelvic health specialists, the Intimina pelvic floor exerciser meets the highest standards of safety and efficacy. FDA-cleared and CE-marked, it's a trusted solution for restoring confidence, enhancing sexual sensitivity, and promoting overall pelvic wellness.
Pros
- Only five-minute exercises
- Vibrations to signal end of routine
Cons
- Some reviews say battery life isn't long
Best pelvic floor trainer for all stages
Description
The Bodyotics Deluxe Kegel is ideal for preparing for pregnancy, recovering from labor, or improving pelvic health. With just 15 minutes a day, this product provides a range of six different ball weights suitable for beginners to advanced levels, enabling users to see significant results.
Mum tester Stephanie found it improved her bladder control and intimate health within just two weeks of regular use. The discreet and stylish storage box, along with the comfortable and durable design makes it easy and convenient to use.
This complete set includes luxury velvet pouches and an e-book guide to help you learn how to use it successfully. Crafted from medical-grade silicone, the kegel weights are BPA-free and waterproof ensuring comfort, safety, and optimum muscle contraction, endorsed by pelvic health doctors for peace of mind. One mum found that it really helped her be able to feel what a pelvic floor contraction should feel like, commenting, “I must admit that all through pregnancy i was being told to do pelvic floor exercises... I tried but in all honesty had no idea if I was doing it right! These weights enable you to contract exactly the right muscles and so even when you dont have the weights in you can do your pelvic floor exercises much more effectively because you know where to squeeze and how it should feel!”
Pros
- Different weights to work towards
- Waterproof material
Cons
- Can be difficult at first to keep in
Best pelvic floor trainer overall
www.boots.com
Description
The Elvie Pelvic Floor Trainer offers a smart solution for pelvic floor exercises, giving you real-time feedback as you exercise and personalised workouts through its innovative app. Made with medical-grade silicone, it's waterproof and comfortable to use. Its compact design and easy setup make it convenient for daily use, fitting seamlessly into your daily routine.
With all exercises guided by the app, it aims to make workouts more enjoyable with customisable workout schedules and progress tracking, the Elvie Trainer keeps mums motivated and focused on their goals. One mum tester found it much easier to use compared to doing her own exercises. “I bought this 6 weeks postpartum after being evaluated and told that my pelvic floor was very weak I like that this gamifies kegels and also shows how well you are doing and your progress, it's much nicer than just being told to "do kegels",” she said.
Featuring six exercises across four difficulty levels, the Elvie Trainer helps you target the right muscles, detecting any incorrect contractions and correcting you to ensure proper technique and safe exercise, and mums found it gave noticeable results within a week, with one mum saying, “I’ve noticed a difference within a week and I’m so relieved. I wish I didn’t wait this long to buy this. It’s been brilliant.”
While the Elvie Trainer comes at a higher price point compared to some of its competitors, our mum testers found its accuracy and effectiveness justify the investment, especially for those seeking precise tracking with tangible results. However, there were some things our testers would have liked to see improvements such as introducing audio prompts for workouts to enhance user experience.
The Elvie Pelvic Floor Trainer was shortlisted in the Mother&Baby Awards 2017 in the best pregnancy/maternity product category.
Read our full Elvie Trainer review.
Pros
- Detects incorrect contractions
- Able to set reminders
Cons
- Unit doesn't charge with the optional cover on
Best for a natural option
AmazonDescription
These Green Jade Yoni Eggs offer a natural solution for pelvic floor strengthening, crafted from 100% genuine and untreated semi-precious gemstone Green Jade. Designed to enhance pelvic strength and tightness, it aids in preventing incontinence, preparing for a healthy pregnancy, and restoring pelvic strength after childbirth. Each set includes three differently sized eggs with strings and a storage bag for convenience.
With its unique colour and pattern, every yoni egg becomes a personal and intimate item that are designed to be easy to insert and remove, providing comfort during use. Users can build up to the smaller eggs gradually, starting with the large egg for one hour a day and progressing to longer durations over several weeks. While some users find them more suitable for standing activities, it’s really up to your individual preference. One reviewer found standing worked best for her, commenting, “so far, I have found them better to use when pottering around the house standing up. If I sit in a certain position it slips out.”
Although the product lacks instructions, users can find guidance through online resources such as YouTube videos. While opinions on their effectiveness vary, many women seek yoni eggs as a natural remedy for pelvic floor concerns post-childbirth. Before purchasing, conducting thorough research is recommended to ensure suitability and effectiveness for your individual needs.
Pros
- Affordable option
- Compact size
Cons
- The instructions weren't very clear so many not be best suited for beginners
Best for electrotherapy
Description
For a simple to use solution, this single-channel exerciser works by using gentle electrotherapy through a tampon-shaped probe, targeting the pelvic floor muscles to regain strength and flexibility.
Featuring four easy-to-use programs, including a tone program for aftercare, it addresses various types of incontinence, such as stress, urge, and mixed. One mum tester found that using this device really helped solve her problem of regular toilet trips in the night.
You might be wondering how safe it is to use electrotherapy down there, but rest assured the safety aspects have not been ignored with this device thanks to the clever iTouch Sure, boasting a built-in safety system that resets to zero if a connection loss is detected, ensuring peace of mind during use.
While mums found this did take a bit of getting used to, they overall found it to eventually feel quite comfortable to use, gradually building up the intensity in 0.5mA increments, allowing you to easily find your ideal level without sudden jumps. “It takes a bit of getting used to, but I can now use it and carry on with things. I suggest holding it in place for around a minute so your muscles can contract around it before leaving it to work." One mum said.
The device also features customisable treatment timers, defaulting to 20-minute sessions and offering flexibility from 0 to 90 minutes, enabling seamless integration into daily routines. Plus, it operates silently and comes with a discreet travel bag, ensuring privacy wherever you go.
Pros
- Buttons for easy control
- Lightweight
Cons
- Not for those who have nickel allergies
Best for multi-tasking
www.lookfantastic.com
Description
With three different kegel balls offering varying resistance levels, this set is perfect for both beginners and advanced users. Made with comfort in mind, these balls are soft and designed to be both easy to insert and remove. Simply insert a kegel ball and carry on with your daily routine while you get a gentle yet effective pelvic floor workout.
The set's design allows for six different weight combinations meaning it can easily cater to your own individual needs and progress. As the weights move inside the balls with your body's movements, you can fine-tune your kegel technique for optimal results. One mum tester said, “I got these six weeks postpartum, and they have really improved my pelvic floor comfort over the past month. I noticed improvements after a week!”
Each ball is simple to clean, ensuring hygiene. And with the included storage pouch, you can take your kegel routine on the go, fitting it effortlessly into your busy lifestyle.
Pros
- Easy to clean
- Soft to insert
- Ideal for beginners
Cons
- Can take some time to build up to higher levels
Best for blood flow
Description
Designed as a replacement accessory for pelvic floor incontinence machines, this probe tool can be used for both men and women dealing with urinary or bowel issues. Its designed to aid muscle strengthening by promoting increased blood flow, enhancing muscle resistance to fatigue, and reducing involuntary bladder contractions.
Made from high-quality ABS material, this probe pelvic floor trainer is durable and resistant to breakage and fading meaning it’ll provide you with long-lasting support. Although it might look a little scary mum testers found it very smooth to insert with its burr-free surface ensuring safety and comfort for mums.
Compatible with various incontinence machines, it’s lightweight, and slimline design ensures easy and comfortable use, something parent testers agreed with, saying it was “easy to use” and also how well it fit.
Pros
- The surface is smooth
- Helps for increasing the blood flow to the muscles, and enhance the resistance to fatigue
Cons
- Requires a separate compatible machine for usage
What is a pelvic floor?
Pelvic floor training is, essentially, performing vaginal exercises to strengthen your pelvic floor muscles (the muscles you use to wee). These muscles support the uterus, bladder, small intestine, and rectum.
With time, and especially with pregnancy and vaginal birth, these muscles can start to weaken, and you may start to suffer from pelvic floor problems such as pelvic organ prolapse. POP could also be genetic.
A prolapsed pelvic floor can make everyday life, and even sex, uncomfortable, but pelvic floor exercises have also been proven to reduce symptoms of a bladder prolapse.
According to Dr Unsworth, even if you don't yet have children, it is never too early to start exercising the pelvic floor. "Maintaining pelvic floor strength improves sexual function and orgasm. As with anything, the sooner you start, the sooner you feel the benefits, and prevention is better than cure!"
What is a pelvic floor trainer?
A pelvic floor trainer is a small contraption that is often connected to an app on your phone or tablet.
The contraption is inserted into the vagina much like a tampon and helps ensure that you are doing the exercises correctly. It can set workouts with long and short squeezes and also monitor your progress.
You'll be reminded when it's time to do the exercises, and it can help you stick to a routine. If you are struggling with incontinence or are having trouble experiencing an orgasm, a pelvic floor trainer or kegel weights (also called Ben Wa balls), if used daily (no more than 15-20 minutes at a time) and correctly, may help.
Frequent use of a pelvic floor machine can improve control over bladder and bowel functions, reduce the risk of prolapse, provide better recovery from childbirth, improve post-birth sex and increase pleasure.
How to choose a pelvic floor trainer
Before purchasing a pelvic floor trainer, consider your issues and the different types of trainers available to purchase.
Weights – These often come in various weights and sizes and mean you can gradually build up your pelvic floor strength.
App guidance – Many pelvic floor trainers come with an app to assist your workout. These are great if you want to make sure you're doing your workouts correctly. These are also great for motivation.
Electrical stimulation – If you have little to no control over your pelvic floor muscles, then you might be best to start with a pelvic floor trainer that features an electric probe to stimulate muscle contractions. These are designed as a stepping stone to get you to the point where you can contract your pelvic floor muscles yourself.
How to train your pelvic floor muscles
Pelvic floor muscle training, similar to exercises for a tighter tummy post-birth, involves relaxing and tightening the muscles that control urine flow – the Kegel muscles.
While having a pelvic floor trainer may help you, Dr Unsworth says it's important to remember having a training device for your kegels isn't an essential piece of kit. Pelvic floor exercises are popular for a reason after all, many celebs has sung their praises, including Binky Felstead.
"You can do Kegels simply by locating your pelvic floor muscles, meaning exercises can be performed anywhere – sitting up, lying down or even standing, without equipment. If you're looking for somewhere to start, try the 'elevator method': imagine your vagina as an elevator shaft, with the opening as the ground floor. Slowly contract your pelvic muscles, lifting the elevator towards your belly button. Pause at the top, then slowly lower the elevator back down. Repeat five times, breathing normally and trying not to squeeze your bum or stomach muscles."
We've added some step-by-step guidance below:
1. Squeeze your kegel muscles tight (it's a bit like pretending that you have to urinate and then holding it).
2. Your thighs, buttock muscles, and abdomen should remain relaxed.
3. Repeat each squeeze 10-15 times.
4. When you get used to doing pelvic floor exercises, you can try holding each squeeze for a few seconds.
5. You should do the exercises at least a few times a week, if not multiple times a day.
6. Every week, you can add more squeezes, but be careful not to overdo it, and always have a rest between sets of squeezes.
7. After a few months, you should start to notice results as your pelvic floor strength improves.
General exercise routines such as pilates and yoga are also great for toning your pelvic floor. Although to do Kegel exercises correctly, it is important to find the right muscles to tighten. This is where pelvic floor training devices are so useful.
Do pelvic floor trainers work?
Pelvic floor trainers can be active for many people, only if used correctly and regularly.
How do I know if I should use a pelvic floor trainer?
Kegel exercises are something we should keep up with throughout our lives for just five minutes per day when possible.
"It takes around 12 weeks to notice a real change, but every exercise session brings you closer to perfect pelvic health. However, as with all muscles, if you don't use it, you lose it, so exercises need to be continued lifelong to ensure ongoing pelvic floor health." Says Dr Unsworth.
If you're still not convinced about using a pelvic floor trainer, experience any pelvic pain, or feel unsure, please consult your GP or midwife. They'll be able to offer you the best medical advice.
Pelvic floor exercises aren't for everyone. If your pelvic floor muscles are always tight, these exercises can do more harm than good - if you try to contract muscles that are already tired, they won't be able to respond. Your doctor can help you figure out if this applies to you.
Dr Masarat Jilani the Selfcare Doctor who has partnered up with Jude as their in-house doctor to tackle the taboo around pelvic health and educate on the importance of pelvic floor exercises adds, “Alongside pelvic floor exercises, if you are experiencing the symptoms of bladder leaks when you cough, sneeze, exercise or even laugh then you may want to consider Jude’s Bladder Strength supplement. Clinical trials have shown that this supplement can improve or significantly improve bladder symptoms such as urgency and incontinence ”
About the expert
Dr Susanna Unsworth has over 10 years of experience as a doctor with diplomas from the Royal College of Obstetricians and Gynaecologists (DRCOG) and the Faculty of Sexual and Reproductive Healthcare (DFSRH) specialising in Menopause and Women's Health and is the in-house gynaecologist at INTIMINA.
Aimee Jakes is the Shopping and Community Editor at Bauer Media where she works on fitness, fashion and beauty content across a number of titles.