7 best pelvic floor trainers for mums 2023

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.

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• Save 43% on the INTIMINA KegalSmart
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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
• Best pelvic floor trainer for all stages: Bodyotics Deluxe Kegel Weighted Exercise Balls
• Best for a natural option: Yoni Egg of Rose Quartz

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 2023

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.

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.