Just like the rest of our physical health, pelvic health changes as we age. A common problem for a lot of women is urine leakage. This can happen when we laugh, cough, sneeze or jump, but for some people it can be a more regular occurrence.
Our pelvic floor muscles can weaken due to a number of reasons, including pregnancy and a shift in hormones as we age and go through menopause. Our vagina also changes with age – a decrease in oestrogen during menopause can result in thinning of the vaginal wall, resulting in dryness, which can make sex painful. The vulva also changes, and many women can suffer recurring urinary tract infections or thrush. Both of these conditions can make the very thought of intimacy with a partner unbearable, but there are things you can do to help.
Hormone replacement therapy is one option for restoring hormonal balance, while a healthy diet and regular exercise are also proven to help regulate hormone health. Using intimate washes, creams or wipes can also bring relief, and UTI’s can be treated with antibiotics from your GP.
When it comes to preventing leakages and improving sensation and control, doing some simple pelvic floor exercises can help to strengthen the muscles around your bladder and vagina which in turn can help you feel more confident, less worried about leaks, and also improve your sex life. You may find that simple exercises aren’t enough, though, which is where a pelvic floor trainer comes in.
Best pelvic floor trainers at a glance:
• Best pelvic floor trainer for dryness: vSculpt - Pelvic Floor Toning and Vaginal Rejuvenation Therapy – Buy now on Current Body
• Best pelvic floor trainer for smartphone users: Elvie Women's Pelvic Floor Trainer – Buy now on Amazon UK
• Best pelvic floor trainer for beginners: Deluxe Kegel Weighted Exercise Balls – Buy now on Amazon UK
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 reminding 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 2024
Best pelvic floor trainer for dryness
CurrentBodywww.currentbody.com
The vSculpt uses heat, light and vibration to tone your pelvic floor, but it also helps improve vaginal dryness. It is pricey, but a worthwhile investment if lack of lubrication is affecting your sex life or leading to infections such as thrush or UTI’s.
You insert the device into the vagina, and you might want to use some lubricant for this as some have reported that it’s fairly thick. The vSculpt then applies a controlled amount of gentle heat to the area which stimulates blood flow, improves circulation and collagen production, which restores elasticity and moisture to the pelvic floor.
The gentle vibration also helps tighten the muscles of the pelvic floor to tone the area.
Although it looks daunting, reviews have commented that it’s quite comfortable to use, although as previously mentioned you might need some lubrication for the wand. Customers have also praised the short treatment time and that you can adjust the level of vibration to suit you.
Pros
- Therapeutic vibrations claim to improve pelvic floor strength by 82 per cent
- Restores elasticity and moisture to the pelvic floor
Cons
- Some reviewers felt the wand was a bit thick
Best pelvic floor trainer for smartphone users
What makes the Elvie rather different to other pelvic floor trainers is that is connects to an app on your smartphone to take you through a series of six unique pelvic-floor exercises and even tells you how well you're doing.
If you’re tech savvy and confident using your smartphone, you’ll love this. If you’re easily motivated by simple rewards, like I am, then the Elvie will do a great job of motivating you to do your exercises, as one customer explains:
“Once you’ve downloaded the app, the discreet pelvic floor machine connects to your phone via Bluetooth. A gemstone icon appears on the screen and as you squeeze your muscles the icon moves up and down. You’re prompted to use your pelvic floor to move the icon through six different workouts. The app reminds you to ‘workout’ for five minutes, three times a week, and I soon saw results."
Pelvic floor exercises only work if they’re done on a regular basis, it takes time for our body to rebuild neural pathways and for that mind-muscle connection to become second nature. For this reason, the Elvie reminding you to complete exercises is a great idea.
Pros
- App guides you through each exercise and helps you to improve your technique
- Reminders to complete exercises
Cons
- You will require a smartphone to get the full benefit
Best pelvic floor trainer for beginners
BodyoticsAmazonIf you’re a complete beginner to pelvic floor training, these are the weights for you. This set has six weights included, ranging from 50g to 130g, so you can start with the lightest ones and move up from there, just like you would with dumbbells in the gym.
Customers have commented how easy they are to insert and use, and like me, they like the flexibility of having different weights to choose from. Users have seen an improvement in pelvic floor strength with just 15 minutes of daily use.
They’re a little more expensive than other similar products on the market, but reviews all praise the high quality of the product so in my opinion, it’s worth paying the extra. The soft silicone makes them easy to clean, and if insertion is a problem at all then you’ll be able to use water-based lubricant to help.
Pros
- Includes six silicone weights for progression
- Hypoallergenic and easy to clean
Cons
- Some reviewers wished they were heavier, but we think they're perfect for beginners
Best Smart pelvic floor trainer
Intimina/AmazonThe Intimina pelvic floor trainer works in a similar way to the Elvie but it’s around a third of the price. The device pairs with an app to guide you through each exercise so you can get a good sense of whether you’re doing it correctly.
This review, from a woman who used it consistently for over a month, says it all: “I realized that not only had I gone over two weeks without soaking a panty liner, but I was enjoying sex with my boyfriend more as well. When I asked him he said that he had noticed I was having stronger contractions. So that was an unexpected and happy bonus!"
We like that the device intuitively adapts to your body, adjusting the intensity as needed, so you don’t need to fiddle about with different weights or changing devices. Some users felt the battery life was short, while others said they couldn’t really feel the vibrations, so I’d suggest it might be more suitable for those who already have a relatively strong pelvic floor – prevention as opposed to cure, shall we say.
Pros
- Automatically adapts intensity for each tightening routine
- Uses gentle vibrations to guide you through each pelvic floor exercise
Cons
- Some reviewers felt the battery life was short
Best pelvic floor trainer for gentle relief
TensCare/AmazonThis single-channel TensCare iTouch Sure Pelvic Floor Exerciser provides relief via a tampon-shaped probe. It uses gentle electrotherapy to stimulate pelvic floor muscles into regaining their strength and flexibility and delivers electrical impulses which target the correct location.
One customer claimed, “you just pop it in and it does the work for you.” I’d argue there should be some effort involved, but a device which offers a strong level of support such as this one, is great for beginners or those who struggle to locate their pelvic floor muscles.
There’s different programmes to use according to your needs, such as a specific one for stress incontinence, and different time settings so you can start with just a few minutes and work up from there.
The device is silent and comes in a discreet bag so you can take it with you if travelling. The wand is easy to clean, and overall, I feel this offers good value for money. Some reviewers felt the battery life was short, but that seems to be an issue with many pelvic floor trainers, not just this one.
Pros
- Intensity goes up in small steps
- Discreet as the device is silent
Cons
- Some reviewers felt it used a lot of battery so had to replace them often
Best pelvic floor trainer exercise balls
AmazonThese Kegel balls simple — just pop one in and go about your normal day. Seriously! I know it sounds like that won’t be possible, but no one will know you’re using one and you’ll get a great pelvic floor workout.
There are three different balls to use for different resistance levels, suitable for beginners to more advanced users and they’re designed for optimal fit. They emit small vibrations whilst in use so you can feel them working.
Customers have commented that they’re easy to use, though not as easy to clean as some of the other devices on our list. Reviewers like that they don’t have to think about them and can just carry on with other things – the very definition of multi-tasking!
Pros
- Can be used individually or combined to create up to six weight combinations
- Made for optimal fit as they are spherical-shaped
Cons
- Some reviewers wished they were easier to clean
Best pelvic floor trainer for fun exercises
Perifit/AmazonThe Perrifit offers a range of fun exercises that are a bit different to other trainers. You just need to connect the probe to the app via Bluetooth, and you can watch your pelvic floor contractions in real-time.
Do stick with it, though. One customer noted that she didn’t feel anhy improvement in the first week, the second week she felt there may have been a slight improvement and then by the time a month had passed she noticed there were no more leaks when she was walking uphill. Consistency is key!
The device is fairly pricey, but most feel it’s worth it, and the different variety of exercises and games that the app offers makes it stand out. If you get bored easily, you’re more likely to stick at this one.
Pros
- Fun and interactive exercises
- Equipped with a dual pressure sensor to ensure maximum effectiveness
Cons
- Some reviewers felt it was expensive for what it is
Best pelvic floor trainer for hard-to-reach muscles
Intimate Rose/AmazonWith its unique shape, this Intimate Rose Pelvic Wand can access the deep, hard-to-reach muscles that other pelvic floor trainers can't get to. The wand is made from firm yet soft silicone that is BPA and latex-free, so ideal if you are allergic.
The product comes with access to videos, articles and detailed instructions, so you can learn more about pelvic health as well as how to use the device. It’s particularly useful for helping with painful intercourse.
One customer said she noticed a difference after just one use, and many others have commented how quickly it produces results. It’s unusual shape makes for easier insertion, but it does go deeper than other pelvic floor trainers so may require a bit of trial and error as you learn to relax while using it.
Pros
- Includes access to videos, articles and detailed instructions on how to use it
- Designed by a doctor of pelvic physical therapy
Cons
- One reviewer thought it was hard to grip
FAQs
What is pelvic floor training, and how does it impact your health?
The pelvic floor refers to 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 oestrogen during the menopause can also result in these muscles becoming weaker, as the pelvic tissue becomes 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.
Although it can be difficult to talk about such an intimate health issue, or to seek help for it, it’s such a shame for your life to become narrower because of a weak pelvic floor, when so much can be done to remedy it.
As well as pelvic floor exercises, regular exercise, particularly weight training, can really help strengthen these muscles and protect against stress leaks.
How to train your pelvic floor muscles
Working your pelvic floor muscles is 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. 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. You can also use one of the pelvic floor trainers from our list to aid you with strengthening and tightening your pelvic floor, or even a tens machine. A tens machine uses electrical stimulation to target and activate the pelvic floor muscles, providing a more effective workout.
When you should see your doctor
Ask for help from your GP or nurse if you’re having trouble performing pelvic floor exercises, as they can give you tips on how to perform them the right way.
However, it’s worth noting that 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.
Lorna White is a Senior Digital Writer at Yours.co.uk. She was previously a writer at Yours Magazine writing features and news stories before joining the digital team. Lorna loves the great British countryside and likes to spend her spare time out and about in her home of Nottinghamshire walking her dog, Pippin.