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10 best pelvic floor trainers for new mums

There’s no doubt that your body changes ‘down there’ after giving birth. The good news is that you can strengthen and tone your pelvic floor muscles effectively with the right help. We’ve rounded up the 10 best pelvic floor trainers as recommended by Mumsnetters.

By Tammy Jacks | Last updated Mar 3, 2022

woman holding pelvic floor trainer balls

Suffering from pelvic pain, urinary incontinence or just feel like things are a little lax down below after giving birth? If your answer is a resounding ‘yes,’ you’re not alone.

According to experts at UCLA, “One in three women will experience a pelvic floor disorder (PFD) in their lifetime.” Pelvic problems arise due to weakened pelvic muscles or tears in the connective tissue, which may cause pelvic organ prolapse or bladder and bowel control issues.

Studies show that pelvic floor problems are more common in the postpartum period due to the series of drastic changes the body undergoes to accommodate your growing baby during pregnancy. A weak pelvic floor can cause anything from recurrent back pain to constipation, incontinence and painful sex.

As one Mumsnetter explains, “After having two children, my pelvic floor is very weak. I leak when sneezing and feel a heavy sensation bearing down, almost like when I was pregnant.” Another adds, “My kids are seven and nine and I still have to cross my legs when I sneeze or have a coughing fit as do most of my mum friends.”

 

What exactly is the pelvic floor?

Your pelvic floor, which sits at the base of your pelvic girdle, is made up of a group of muscles, ligaments, tendons and fascia - the fibrous, connective tissue that runs throughout your entire body. All these parts work together to support your bladder, bowel and uterus, while keeping your core strong and intact.

Your pelvic floor is also responsible for many functions in your body such as the ability to ‘hold it in’ if you can’t get to a loo, supporting your pelvic organs and assisting with optimal sexual function.

During pregnancy, your pelvic floor works overtime to support your ever-changing weight, while the hormone relaxin softens and stretches the muscles, ligaments and tendons surrounding your baby to make space for a safe delivery. This can lead to a weak pelvic floor, which can sometimes last for months or even years after giving birth.

But it’s not all bad news. The pelvic floor is flexible and responsive to exercise, meaning that it can return to its former glory with a combination of pelvic floor exercises (or Kegels) and the right pelvic floor trainers.

What is a pelvic floor trainer?

Pelvic floor trainers are little pieces of equipment designed to fit safely into your vagina, much like a tampon. They’re made from materials such as stainless steel, silicone or BPA-free plastic, and come in different shapes and sizes depending on their function. For instance, some are ball-shaped which give the pelvic floor muscles something to grab onto, while others are cone- or egg-shaped for easier insertion. 

If you don’t fancy the idea of inserting a gadget into your vagina, there are simple pelvic floor apps, such as the Squeezy app (more on this app below), which guide you through a series of manual exercises you do yourself.  

In a nutshell, pelvic floor trainers help you to perform accurate Kegel exercises which can be difficult to master on your own. In fact, many women report being unable to do manual Kegels correctly.

Many of the latest pelvic floor trainers are interactive and offer useful biofeedback in real time as they’re connected to a mobile phone or a tablet. They offer the option of playing online games, setting workouts (with short and long squeezes) and tracking your progress. Some brands come with a gentle electrical muscle stimulation (EMS) mode that gently contracts and strengthens the pelvic floor muscles without you having to perform manual Kegels yourself.

Pelvic floor trainers can be useful in your postpartum recovery journey as they help to speed up healing after childbirth (provided you’ve been given the all-clear by your healthcare professional), prevent both stress and urinary incontinence as well as reduce the risk of pelvic prolapse. Better yet, they can help to increase sexual sensation as the pelvic floor relaxes and contracts during an orgasm. Need we say more?

In a bid to find the best pelvic floor trainers out there, we trawled the Mumsnet forums, read plenty of expert reviews and did a host of independent research to compile our top 10 list.

Here are the best pelvic floor trainers for 2022, which have all earned a big thumbs up from fellow Mumsnetters.

1. Best overall pelvic floor trainer: Kegel8 Tight and Tone Plus

Kegel 8 pelvic floor trainer

Price: £113.99 | Buy now from Amazon

“The Kegel8 is good. You just put it in and let it do its thing. I normally use it in the morning while I’m brushing my teeth and doing my hair so no effort. I don’t really have any symptoms any more, apart from around my period, so I’d definitely recommend it.” (Tried and tested by Mumsnet user Hopelessatthinkingupusernames)

“The Kegel8 has saved my pelvic floor. I'm due to see a physio next week, but three months of using it every day means I can mostly sneeze and cough and run and not wee myself. After three vaginal births with tearing, I always did my pelvic floor exercises, I just obviously wasn't doing them properly! I'd probably not risk a trampoline, but I can function again.” (Rated by Mumsnet user slightlysoreboobs)

If you’re looking for a pelvic floor trainer that takes the guesswork out of how to master a Kegel exercise, this one’s for you. With its neuromuscular electrical stimulation function, strengthening your Kegels has never been easier. Simply sit back, relax and let it do the work for you.

The Kegel8 Tight and Tone Plus comes with two probes so you can choose the one that feels the most comfortable, plus it has nine clinically proven, preset pelvic floor programmes for various pelvic floor problems. The user guide contains a wealth of information, plus step-by-step instructions to help you determine which programme is best for you. Programmes range from specialised exercises to pelvic floor workouts.

Once inserted, expect the pulses to feel like a gentle flutter as the device relaxes and contracts your pelvic floor muscles throughout the programme. Although Mumsnetters have reported feeling better ‘down there’ almost immediately, it’s a good idea to complete the full programmes, which take 12 weeks on average.

Manufacturer’s claim that the Kegel8 can prevent and treat urine leaks, mixed incontinence and a general lack of sensation during sex. 

Pros

  • Easy to use
  • Comfortable fit
  • Comes with a nine-volt, long-lasting battery
  • Additional channel B for anal probes if needed
  • Auto switch-off after programme
  • Clear guide and instruction booklet

Cons

  • Pricey
  • Some report slow progress

Key specs

  • Type: Electro stimulation
  • Rechargeable: No - battery-operated 

2. Best budget pelvic floor trainer: Intimina Laselle Exerciser

Intiminia pelvic floor trainer

Price: £9.95 | Buy now from Amazon

Sure, it’s a budget buy, but there’s no compromise on quality when it comes to this pelvic floor trainer. Ideal for beginners who are getting used to mastering manual Kegels, the Intimina Laselle Exerciser comes with three pear-shaped silicone balls (or vaginal weights) that are designed to fit seamlessly and give you something to grip onto when lifting upwards and squeezing.  

Choose from light, moderate or high resistance balls depending on your pelvic floor strength while taking note of the subtle vibrations during movement to ensure they’re placed correctly. Each ball contains a small weight in its inner core that moves and swirls with movement.

Like weight training in the gym, these are designed to strengthen and tone your pelvic floor muscles, but require physical effort on your part.

Pros

  • Easy to use
  • Safe resistance training
  • Flexible: weighted balls can be used separately or together for a more effective workout
  • Hygienic

Cons

  • Needs consistent effort over a longer period of time 
  • Some find weighted balls uncomfortable

Key specs

  • Type: Weighted silicone balls
  • Rechargeable: No

3. Best biofeedback pelvic floor trainer: Elvie Pelvic Floor Trainer

Elvie pelvic floor trainer

Price: £169 | Buy now from Amazon

“I have an Elvie Trainer and it’s helped with improving bladder control. I'm in my 40s with two kids. You do need to use it regularly - I’d say around three times per week. Sometimes it's irritating, I guess when it's not positioned correctly, but mostly it's fine. It doesn't take a huge amount of effort either - you just need to be disciplined.” (Tested by Mumsnet user Courtrai)

If you’re looking for an effective pelvic floor trainer that promises quick strengthening results (within four weeks) while allowing you to track your progress in real time, the Elvie Trainer Exerciser is a great option. It’s designed with biofeedback technology to show you how well your pelvic floor muscles work at any given time.

The medical-grade silicone shaped pod offers a comfortable fit, like a tampon, with or without the cover, and can be used while seated or lying down. Once you’re in the app, choose between a series of five-minute workouts, all designed to rebuild the pelvic floor post baby, regain bladder control and enhance core connection and stability.

We also like that the app has a pulse timer, plus a logged history report so that you can see your progress over a few weeks.   

Pros

  • Comes in a sleek, protective case
  • Portable
  • Compatible with most smartphones
  • Has smart features
  • Displays real-time progress
  • Comfortable to use
  • Promises quick results

Cons

  • Totally passive - doesn’t vibrate
  • Occasional connection problems
  • Pricey
  • Can be fiddly

Key specs

  • Type: Manual, linked to an app
  • Rechargeable: Yes

4. Best digital pelvic floor trainer: NeuroTrac Pelvitone NMS Stimulator

Pelvitone pelvic floor trainer

Price: £126.98 | Buy now from Amazon

“I had significant damage after my first baby. I saw a colorectal nurse through the NHS and she suggested a Pelvitone machine. I’ve used it five times a week for years and it makes the world of difference. If I miss a week, I really know. This machine has stopped me needing surgery and hopefully will prevent me needing surgery in the future. Aim to get it programmed for your needs or consult with the company directly. They have a nurse who advises on the right programme.” (Tried and tested by purplebagladylovesgin)

 The most comprehensive pelvic floor trainer on our list, the NeuroTrac Pelvitone NMS Stimulator uses electrical impulses delivered via a small probe to contract your pelvic floor muscles. The sensation might feel a little strange initially, but the pulses switch on and off every 10 seconds.

The device has 11 advanced pelvic floor programmes ranging from 20 minutes to 45 minutes, with each programme designed to target specific pelvic floor problems including pelvic pain, stress, mixed and urge incontinence as well as bladder prolapse and lack of sensation. Plus, it promises to help regain overall pelvic floor strength in 12 weeks.

We like that it has a custom programme feature which allows your clinician to design a pelvic floor programme to suit your needs. It also has a lock function so your clinician can check the average time and current used throughout your training. 

Pros

  • Good value for money
  • Nickel-free probes available
  • Wide variety of programmes
  • User-friendly
  • Light and compact

Cons

  • Stimulation might feel uncomfortable
  • Doesn’t have auto turn-off function
  • Some users feel the programmes are too long

Key specs

  • Type: Electro stimulation
  • Rechargeable: No - battery-operated

5. Best interactive pelvic floor trainer: Perifit Pelvic Floor Exerciser with App

Perifit pelvic floor trainer

Price: £129 | Buy now from Amazon

“I got a Perifit last week and I've felt a huge improvement already. I’ve been doing pelvic floor exercises regularly so maybe that's why I've seen results quickly. I had a prolapse after birth and, although mild, I had noticeable symptoms. I felt a dragging sensation, couldn't exercise and leaked every time I sneezed. The Perifit just enhanced my improvements and I can't feel any bulging at all. What I like is you can see your progress and in less than a week my strength has nearly doubled. I feel so much more confident about myself as my prolapse had affected my self-esteem.” (Recommended by Mumsnet user Eri19)

If you like the idea of being distracted with fun games while doing Kegels, then the Perifit Pelvic Floor Exerciser is a good choice as it allows you to control a series of video games using your pelvic floor. This helps to prevent incontinence, prolapse symptoms and other pelvic disorders. 

The lightweight silicone probe links to an app on your smartphone or tablet via Bluetooth so that you can track your contractions in real time. The app is easy to navigate and packed with great features such as a virtual coach, ‘practice’ mode to help you master a Kegel before you officially start a programme, plus a five-dimensional analysis diagram to help you assess your performance against key metrics such as strength, endurance, frequency, release and accuracy.

It also includes six preset games which have been designed by doctors to help you strengthen your pelvic floor in all the right areas.  With five-star ratings from many Mumsnetters, we have to agree that this pelvic floor trainer lives up to it’s claims.

Pros

  • Comfortable fit
  • Easy to clean
  • Interactive
  • Designed by doctors
  • Treats a range of pelvic problems

Cons

  • Not ideal for technophobes
  • Performance score can be inconsistent
  • Connection can be lost due to poor signal

Key specs

  • Type: Manual, linked to an app
  • Rechargeable: No - battery-operated

6. Best pelvic floor trainer for incontinence: TensCare iTouch Sure

iTouch Sense Care pelvic floor trainer

Price: £54.99 | Buy now from Amazon

“I’d recommend the TensCare iTouch Sure. I don’t use it all the time but it’s made the world of difference so now I just have to do top-up sessions. The electrical impulses tighten your muscles without any effort and you control the strength of the current. I do Kegel exercises between each pulse so it’s a good workout.” (Rated by Mumsnet user tsonlyme )

“I’ve been using the TensCare iTouch Sure for about a month now. It was cheaper than some on the market, but I can definitely feel it working. It took about a week to get used to the sensation. I already have better bladder control.” (Tested by Mumsnet user Bobbycock79)

Keen to bounce on a trampoline again with the kids without the fear of leaking? The TensCare iTouch Sure can help you achieve that goal and more. The electronic device comes with a tampon-shaped probe that’s made with contact plates on either side to ensure that, once it’s inserted correctly, it reaches the nerves and muscles responsible for pulling and lifting the pelvic floor up. It’s particularly effective at treating stress incontinence which occurs when you laugh, sneeze, cough or exercise.

As you switch it on, the device is set to the Stress programme, which is the first programme you’ll see on the screen. Then, simply click the programme button again to flip through each of the four programmes including Stress, Urge, Mixed and Tone. Arrows on the side allow you to control the strength of the stimulus that’s sent through the unit into the probe.

Although each programme is set for 20 minutes, it’s simple enough to change should you have less time available.

Bear in mind that, with this device, you’ll feel a range of different sensations depending on the programme you choose. For instance, users report feeling a pulling and lifting sensation with the Stress programme, versus a tingling, massaging sensation with the Urge programme.

Pros

  • Clinically-proven programmes
  • Simple, easy-to-use instructional booklet  
  • Customisable time
  • Silent when in use

Cons

  • Stimulus can feel strong for sensitive users
  • Works better with lubricant
  • Limited programmes

Key specs

  • Type: Electro stimulation
  • Rechargeable: No - battery-operated

7. Best portable pelvic floor trainer: Sensatone Digital Compact Pelvic Floor Stimulator

sensatone pelvic floor trainer

Price: £54.95 | Buy now from Amazon

“I have a Sensatone and it’s been excellent. I had no pelvic floor strength post-baby but since using this device I’ve seen a massive difference in a couple of months. I’ve used it religiously.” (Tested by Mumsnet user 3cats4poniesandababy)

Although this pelvic floor trainer has a large, clear LCD screen, the device itself is smaller than some of the others on our list and comes with a pink pouch for easy storage and portability. It’s designed to treat stress, urge and mixed incontinence effectively with four preset modes, and delivers gentle electrical pulses through a probe especially designed for women.

It's really simple to use too, with a clear display indicating which programme you’ve chosen and the intensity level, which you can adjust yourself.

Manufacturer’s claim that the Sensatone Pelvic Floor Stimulator not only strengthens the pelvic floor to prevent incontinence, it also tones the vaginal muscles and thus enhances sensations in the bedroom.

Pros

  • Comes with free lubricant and batteries
  • Compact and lightweight
  • Automatic power off
  • Probe is designed for women

Cons

  • Vague instructions
  • Some find it uncomfortable
  • Limited programmes/mode functions

Key specs:

  • Type: Electro stimulation
  • Rechargeable: No - battery-operated

8. Best weighted pelvic floor trainer: Bodyotics Deluxe Kegel Weighted Exercise Balls

Bodyotics pelvic floor trainer

Price: £34.90 | Buy now from Amazon

“I used to suffer terribly with incontinence, particularly running downhill on roads, but I've just about fixed the problem with the Bodyotics weighted balls. They come with full instructions and exercises to do. They’ve been absolute miracle workers for me - I no longer panic in races that I'm going to have urine running down my legs.” (Used and recommended by Mumsnet user  Fellrunner85)

The Bodyotics Deluxe Kegel Weighted Exercise Balls are ideal to use before and after pregnancy because they not only help to prevent both urge and stress incontinence as well as prolapse, they’re also effective at strengthening the pelvic floor area for childbirth too.

This device has six pear-shaped balls ranging from 50g to 130g (the strongest on the market), so you can start with the lightest and increase the weight as your pelvic floor gets stronger. Simply insert the weighted ball and focus on the upward clench movement as you work through the five-phase programme. Once you’ve completed all phases with a particular weight, it’s advised to move on to the next weight.

Pros

  • Approved by doctors
  • Made with super soft silicone
  • Sleek ergonomic design
  • Safe for use when trying to conceive
  • Comes with a free, comprehensive e-book
  • Great packaging - comes in a luxury gift box with velvet pouch
  • Lightweight
  • Simple to use

Cons

  • Might feel uncomfortable
  • You need to master a Kegel on your own first

Key specs 

  • Type: Weighted exercise balls
  • Rechargeable: No 

9. Best electro stimulation pelvic floor trainer: Kegel Angel Pelvic Floor Exerciser

Kegel Angel pelvic floor trainer

Price: £149.99 | Buy now from Amazon

“I’m under a specialist nurse for bladder prolapse. She checked my Kegels with an internal exam and has lent me an electrical stimulation device which I’ve been using for about two weeks and can already notice some improvement symptom-wise.” (Recommended by Mumsnet user Verbena87)

While there are a few electro stimulation devices on our list, this one is a firm favourite because it has 11 automatic programmes ranging from 20 to 45 minutes and is simple to operate. Once you’ve inserted the small probe, you can adjust the strength and intensity of the pulses with the plus and minus signs on either side. It’s recommended that you start by increasing your programme strength to 30mA (or milliamps) and slowly increase the strength and intensity if it’s comfortable.

Channel A is for the vaginal probe and is used to treat pelvic floor problems such as prolapse, bladder weakness (including stress, urge and mixed incontinence) and lack of sensation, while Channel B is for the anal probe which is also used to target the pelvic floor muscles and tighten and tone the area.

What makes this electro stimulation device stand out is its Tighten Up programme which is specifically used for those wanting to restore vaginal tightness, tone and strength with the aim to increase sensation down there. Another bonus is that some users have reported having a flatter tummy after regular use.

Pros

  • Created and recommended by doctors
  • Large LCD screen
  • Comes with a full PDF instruction manual
  • Adjustable strength function
  •  Small and portable
  • Comfortable fit

Cons

  • Doesn’t come with batteries
  • No workout history to track progress
  • Some say it’s painful or uncomfortable to use

Key specs

  • Type: Electro stimulation
  • Rechargeable: No - battery-operated

10. Best pelvic floor trainer app: Squeezy

squeezy app

Price: £2.99 on iPhone or Android

“The Squeezy app sets reminders on your phone to do Kegel exercises three times a day. I ignore them two/three times but it’s still more than I was doing before.” (Tested by Mumsnet user PatrickMerricksGoshawk)

“I love the Squeezy app. It’s so easy to forget to do exercises or think ‘I’ll do them later’ if you don’t have the app. I initially thought it wouldn’t be any good, but it really does help. I now do it a minimum of four times a day, every day, and will do so for life. Sometimes I add a couple of extra sessions on if I have time.”  (Used and rated by Panicsettingin)

Not a fan of electric probes or manual devices being inserted up there? Then this multi-award-winning app (that’s also been recognised by the NHS App Library) is your next best option to master Kegels and strengthen your entire pelvic floor area. It brings guided Kegel tutorials directly to your smartphone or tablet with regular reminders to help you stay on track.

Designed by physiotherapists specialising in pelvic health, you can rest assured this app will help you perform Kegels correctly. It comes with a standard exercise plan and a timer, showing you when to squeeze, slow down and speed up, plus the handy diary allows you to keep track of your symptoms. You can also customise your treatment plan through the app with a pelvic health specialist.

Pros

  • Rated best pelvic health app in the UK
  • Notes section to log symptoms
  • Vibration mode with reminders
  • Quick results

Cons

  • Snooze function for reminders is pre-set and can’t be switched off
  • iPod touch doesn’t have vibration function
  • May need to see a pelvic health specialist whilst using the app (to check if you’re performing Kegels correctly)

Key specs

  • Type: App
  • Rechargeable: No

Is it too late to strengthen my pelvic floor?

It’s never too late to strengthen your pelvic floor because it’s essentially a group of muscles that will always benefit from being ‘worked’ or exercised correctly.

Studies show that pelvic floor muscle training is an effective treatment option for urinary incontinence amongst women aged between 40 and 85 years old. Committing to just five minutes of pelvic floor exercises a day can make a huge difference.

How to train your pelvic floor muscles

When it comes to toning and strengthening your pelvic floor muscles, performing regular Kegel exercises is your best bet. The Mayo Clinic outlines a few simple steps to perform a manual Kegel exercise: 

  1. Start by stopping your urination midstream. This will help to identify your pelvic floor muscles. 
  2. Once you’re confident that you know where your pelvic floor muscles are, find a comfortable position. Most people find it easiest to lie down. 
  3. To master a Kegel (pull up and hold), imagine that you’re sitting on a marble. Then, tighten your pelvic muscles as if you’re trying to lift the marble up. Hold for three seconds, then relax for three seconds.
  4. Focus on tightening your pelvic floor muscles without flexing the muscles in your thighs, buttocks or tummy. Also avoid holding your breath. Try to breathe freely throughout the exercises.
  5. Ideally you want to repeat these exercises three times a day. Aim for three sets of 10 to 15 repetitions per day.  

You could also imagine that your pelvic floor is a lift that goes up and down. Start by contracting just a little (20 percent) to reach the first floor, then contract a little more (40 percent) to reach the second floor, and finally, contract even more until you reach the top floor. Then, come back down, stopping gently contracting again at each floor.

It’s also worth trying pelvic floor contractions. Here’s how:  

  • Sit or lie down flat on your back.
  • Inhale and allow your ribs to expand and your belly and pelvic floor to relax and stretch out gently.
  • Now, as you exhale, activate the pelvic floor and lower abdomen.
  • Inhale and relax the pelvic floor, then exhale and tighten the pelvic floor. 

This is the simplest way to make a pelvic floor contraction more dynamic while incorporating surrounding structures into the move. All the pelvic floor trainers on our list are designed to help you master Kegels without much effort.

Do pelvic floor trainers really work?

While there aren’t many conclusive studies on the subject, some smaller studies show that pelvic floor trainers help up to 50 percent of women who find pelvic floor exercises or Kegels difficult to master with written instructions alone.

Other studies have also found that women who were given verbal cues or biofeedback on their pelvic floor regimen showed significant improvement with urinary incontinence issues than those who did manual Kegels without it.

Before trying a pelvic floor trainer, it’s important to see a gynaecologist or healthcare professional who can assess the extent of your pelvic floor weakness, in order to determine the best routine to follow.

What is the best pelvic floor trainer? 

According to our research, the best pelvic floor trainer is the Kegel8 Tight and Tone Plus. It’s shown fast, promising results for most users, is simple to use and good value for money. It delivers targeted exercises to treat a range of pelvic floor problems and has been proven to restore pelvic muscle function even if they’re too weak to do traditional 'squeeze and release' Kegel exercises. 

How we chose our recommendations

We scoured Mumsnet forums to find out which pelvic floor trainers our users rate highly - and which ones they weren’t impressed by. We also consulted independent review sites and took note of what they looked for in pelvic floor trainers and which brands they were recommending to their readers.

Finally, we collated all that information and then looked at other online reviews to see which pelvic floor trainers had received the best recommendations.

Why you should trust us

We work hard to provide unbiased, independent advice you can trust. We do sometimes earn revenue through affiliate (click-to-buy) links in our articles. This helps us fund more helpful articles like this one.

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