If you find yourself accidentally weeing when you cough, laugh, run or even find sex a little painful, then a pelvic floor trainer can help. Our pelvic floor muscles can weaken due to a number of reasons, including pregnancy, a shift in hormones as we age and as we begin going through the menopause.
However, doing some simple exercises to strengthen your pelvic floor muscles can help to strengthen the muscles around your bladder and vagina, and even improve your sex life if you’re looking to spice up your relationship. You may find that you need a little help though, which is totally normal and where a pelvic floor trainer comes in.
Dr Masarat Jilani the Selfcare Doctor says, “If you leak when you cough, sneeze, exercise or laugh this is called stress incontinence. First-line treatment for stress incontinence is pelvic floor exercises. Pelvic floor trainers are a fantastic way to help you do your pelvic floor exercises and can help you do them correctly. It is also helpful to join a group or community where you can work on pelvic floor exercises together. The Jude community is a facebook group where people can share their experiences and also take part in monthly challenges to boost their pelvic floor/ bladder health”
The great thing about a pelvic floor trainer is that you can use them anytime — if you've got a sink full of washing up to do, or even when you're reading a book. Here, we've rounded up some of the most highly reviewed pelvic floor trainers on the market. So, whether you need a device to remind you how to get those muscles going again or ensure you're doing the exercises correctly, then one of the devices below could help.
The best pelvic floor trainer 2023
Best for dryness
www.currentbody.com
Description
The vSculpt uses light, heat, and vibration to tone your pelvic floor and help improve vaginal
Pros
- Therapeutic vibrations claim to improve pelvic floor strength by 82 per cent
Cons
- Higher price point compared to others on our list
Best for multi-tasking
uk.myinnovo.com
Description
Innovo is a clever belt that sends targeted impulses to your pelvic-floor muscles via a set of
Pros
- Worn on the outside of your body
Cons
- Can be hard to decide which size to order
Best for smartphone users
www.johnlewis.com
Description
Elvie is the smallest pelvic-floor trainer available. It connects to an app on your smartphone to
Pros
- App guides you through each exercise and helps you to improve your technique
Cons
- You will require a smartphone to get the full benefit
Best for beginners
Description
With six weights included ranging from 50g to 130g, this will take you from beginner level through
Pros
- Includes six silicone weights that are BPA-free
- Hypoallergenic
- 100 per cent waterproof
Cons
- Some reviewers wished they were heavier
Best legs, abs and pelvic floor exerciser
www.qvcuk.com
Description
Pros
- Uses lateral gliding rails
Cons
- Postage is £6.95
Recommended Smart trainer
Description
The Intimina pelvic floor trainer is a similar trainer to the Elvie, but more than half the price.
Pros
- Automatically adapts intensity for each tightening routine
Cons
- Some reviewers wish the exercises lasted for long
Recommended
Description
This single-channel pelvic floor exerciser provides relief via a tampon-shaped probe. It uses
Pros
- Intensity goes up in small steps
Cons
- Some reviewers felt it used a lot of battery so had to replace them often
Best pelvic floor exercise balls
Description
These Kegel balls are great for multitasking — just pop one in and go about your normal day. There
Pros
- Can be used individually or combined to create up to six weight combination
Cons
- Some reviewers wished they were easier to clean
Best vaginal cones
Description
These weighted vaginal exercise balls come with three progressive sizes and gradual weight
Best for fun exercises
Description
Say goodbye to boring and complicated exercises and get quick results, thanks to the app's fun
Pros
- Feels more like you're playing a game than exercising
Cons
- Some reviewers felt it was expensive for what it is
Recomended
Description
With over 5,000 reviews on Amazon, these kegel balls are a popular choice. You'll know if you're
Pros
- Six different weights included
Cons
- Some users may prefer more Smart technology to guide them
Recommended
Description
With its unique shape, this pelvic wand can access the deep, hard-to-reach muscles that other
Pros
- Includes access to videos, articles and detailed instructions on how to use it
Cons
- One reviewer thought it was hard to grip
FAQs
What is pelvic floor training and how does it impact your health?
Your pelvic floor are the muscles and ligaments to support your uterus, bladder, small intestine, and rectum. Pelvic floor training (also known as kegel training or exercises) is when you perform vaginal exercises to strengthen these pelvic floor muscles. As we age our muscles become weaker and this also takes its toll on our pelvic floor. The drop in estrogen during the menopause too can also result in these muscles becoming weaker, as it results in the pelvic tissue becoming thinner and therefore weaker.
If your pelvic floor becomes too weak — also known as pelvic floor dysfunction — it can lead to pain in your pelvic floor, discomfort during sex, urinary incontinence and faecal incontinence. All of these can impact your quality of life and lead to a decrease in confidence, sexual difficulties, limiting movement, as well as causing rifts within relationships.
How to train your pelvic floor muscles
It's a bit like pretending that you have to urinate and then holding it. Your thighs, buttock muscles, and abdomen should remain relaxed. Repeat each squeeze 10-15 times. When you get used to doing pelvic floor exercises, you can try holding each squeeze for a few seconds. Every week, you can add more squeezes, but be careful not to overdo it, and always have a rest between sets of squeezes. After a few months, you should start to notice results. The NHS recommend that you keep doing pelvic floor exercises, even when you notice they're starting to work.
Practising yoga or giving Pilates a go can also help to keep your pelvic floor muscles toned.
When you should see your doctor
Ask for help if you’re having trouble performing pelvic floor exercises, as they can give you tips on how to perform them the right way. The tools below will also help you make sure you're using these muscles correctly.
However, it’s worth noting pelvic floor exercises aren’t for everyone. If your pelvic floor muscles are always tight these exercises can do more harm than good as 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.
