The Best Kegel Trainers to Restore the Pelvic Floor
Experiencing some incontinence issues after giving birth? If you pee a little bit every time you sneeze, you’re not alone. It’s a common occurrence for many new moms, as pregnancy and childbirth can weaken the pelvic floor. Pregnancy can put a lot of pressure on these muscles, causing them to become overstretched, says Riva Preil, PT, a pelvic floor therapist and the founder of Revitalize Physical Therapy in New York City. Luckily, there are plenty of exercises and tools out there to help you regain strength in your pelvic floor. One option you may be intrigued to learn about? Pelvic floor trainers. These little devices can restore the muscles’ strength and tightness, reducing the chance of incontinence and potentially even improving sexual sensation. But are they safe, and which option is right for you? Below, get the answers to all your questions about Kegel trainers, then shop our top picks for every need.
First things first, what are pelvic floor muscles? Simply put, they’re a group of muscles at the bottom of the core that are responsible for bladder, bowel and sexual functioning, says Preil. “You can think of them as a bowl or hammock that runs side to side and front to back (from pubic bone to coccyx/tailbone),” she adds. If the pelvic floor becomes weakened, the tissue is stretched out and a person can experience incontinence or prolapse, which is when the organs (like your bladder or uterus) typically held in place by the muscles slip from their normal positions internally.
The good news? With physical therapy and/or concentrated exercises, you can restore your pelvic floor’s strength and tightness. And that will hopefully translate to reduced incontinence and increased sexual sensation. That’s right—correctly exercising your pelvic floor can have a positive impact on the muscles’ tone and your orgasms, says Heather Bartos, MD, an ob-gyn and the medical director of Be. Women’s Health and Wellness in Frisco, Texas. “Any form of pelvic floor strengthening improves women’'s sexual experiences,” adds Preil.
The main way to train your pelvic floor is by performing Kegels; this exercise involves contracting the internal muscles of the pelvic floor. Doing a Kegel correctly will shut off your urethral sphincter, which controls urine flow. Though you may think you know how to do Kegels like a pro, half of women actually squeeze the wrong muscles, says Preil. Instead of contracting the pelvic floor, many clench their inner thigh, gluteal or abdominal muscles. This is where a pelvic floor trainer comes in handy. According to Preil, they can help you create a mind-body connection, so you can confidently contract correctly. Plus, some options offer visual feedback and quantitative information about performance and progress.
In addition to using a device at home, you can also work with a pelvic floor therapist, suggests Bartos. They can work with you to realign muscles that have been affected by pregnancy and delivery.
Wondering when you can start training your pelvic floor muscles post-delivery? “Generally speaking, women are allowed to use internal training devices upon receiving clearance from their ob-gyn or midwife,” says Preil. This typically happens at the six-week postpartum visit. On the other hand, new moms who have any history of pelvic pain should wait to perform strength-training exercises (with or without a training device) until they’ve consulted with a pelvic floor physical therapist. “Pain may indicate overactivity or tightness of these muscles,” explains Preil, and in some cases, Kegels can actually worsen symptoms. All in all, be sure you get the go-ahead from your doctor before using a pelvic floor trainer postpartum.
Feeling overwhelmed browsing all pelvic floor trainer options out there? Don’t worry—we’ve got you covered. Browse this guide to decide which type of Kegel trainer is the right fit for you:
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Smart pelvic floor trainers. Smart pelvic floor trainers are often equipped with biofeedback technology to seamlessly track your strength-training process and provide you with exercises that are appropriately challenging. Some of these devices can also alert you when you’re performing a Kegel incorrectly—this way, you can know you’re effectively targeting your pelvic floor muscles. One downside to smart pelvic floor trainers is that they often need to be charged or require batteries.
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Weighted pelvic floor trainers. Weighted pelvic floor trainers are manual devices that tend to come in sets. Start with the lowest weight level, then work your way up to the heavier options as you become more advanced. These pelvic floor trainers are typically more budget-friendly than smart devices, but they don’t automatically record progress or offer vibration exercises.
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External pelvic floor trainers. Unlike other options, these pelvic floor trainers are focused on strengthening the muscles via external workouts. They can easily be incorporated into your workout routine, and often can be used to help build other muscle groups as well. Keep in mind, external trainers may not provide targeted results quite like internal devices.
When shopping, “look for a trainer that will be motivating and fun for you,” suggests Preil. This way you’ll be more inclined to stick to your Kegel exercise routine, and reap the benefits that come with continued practice. Ready to find the best fit for your postpartum needs? Below, check out the best pelvic floor trainers in a wide range of options.
Overall best pelvic floor trainer
- Biofeedback technology alerts you when it detects an incorrect Kegel
- Six exercises and four levels to choose from
- Track your progress and set goals via the Elvie app
- Comes with an optional cover, a carrying case, a charger and a quick-start guide
- Some reviewers say they’ve experienced connectivity issues between the device and the app
- High price point
First up on our list of the best pelvic floor trainers is the Elvie Trainer. The smart device is equipped with biofeedback technology, meaning it can detect incorrect Kegels and alert you when you’re not contracting correctly so you get the most out of your exercise. Choose from six exercises and four levels to build strength, and track your progress in the Elvie app. Rest assured, this pelvic floor trainer is made from medical-grade, waterproof silicone and comes with an additional cover to provide a more custom fit.
Best smart pelvic floor trainer
- Smart device creates exercises based on your pelvic strength level
- Vibration-based exercises
- Comes with a discreet carrying case
- One weight option
- Batteries required
Searching for a smart Kegel exerciser? Opt for this pretty pink option from Intimina. The modern device will register your pelvic strength level, then automatically create exercises based on your needs. Best of all, you only need to use it for five minutes a day, making it easy to fit it into your busy schedule.
Best pelvic floor trainer with an app
- Connects to a fun, motivating app to help you visualize exercises and progress
- Anatomical shape for comfortable use
- High price point
- Some say the app can be difficult to navigate at first
Kegels don’t have to be boring. Case in point: This pelvic floor trainer that comes with a fun app. With this biofeedback device, you can quite literally play games with your pelvic floor muscles. As you perform Kegel exercises, your contractions will be depicted on your smartphone’s screen. Choose from 12 interactive games, and see your progress visualized in the app. Plus, this option is expert-recommended. “Many of my patients report that this adult ‘video game’ is much more motivating than performing boring repetitions of ‘squeeze, release,’” says Preil.
Best weighted pelvic floor trainer
- Set includes six weighted trainers for a range of strength-training needs
- Manual device; no charging, batteries or apps required
- Some reviewers say they wish the set included heavier options
Another type of pelvic floor trainer to consider is a weighted option. This versatile set comes with six Kegel trainers, all made from premium silicone for your comfort and safety. Each exerciser offers a different weight level, ranging from beginner to advanced. Better yet, this option offers natural feedback to keep you on track: If a Kegel is done incorrectly, it’ll begin to slip out. Just 15 minutes a day will help improve your pelvic floor strength.
Best budget-friendly pelvic floor trainer
- Includes six weighted trainers for various intensity levels
- Made from super-soft silicone
- Affordable price point
- Some reviewers say they wish the set included heavier options
Strengthen your pelvic floor without hurting your wallet with the help of this Kegel trainer. The set consists of six weighted balls, a discreet storage pouch and an ebook to take you from beginner to expert in no time. For your peace of mind, each Kegel trainer is made from super-soft, BPA-free silicone that’s been tested to ensure comfort and safety. What’s more, this budget-friendly option rings in at under $40!
Best pelvic floor trainer for incontinence
- Designed to reduce symptoms of incontinence
- Uses low-frequency vibrations to increase blood flow
- Remote offers different intensity levels
- Batteries required
Incontinence is a common part of postpartum life, but pelvic floor training can help reduce the chance of leaks or accidents. This Kegel trainer has been specifically created with incontinence in mind and creates low-frequency vibrations that increase circulation within pelvic floor muscles. The result? Fewer involuntary contractions of the bladder. To experience the benefits this device has to offer, apply a small amount of lube to the tip of the probe and insert it into your vagina. Then, use the remote to select a program and adjust the level of intensity.
Best external pelvic floor trainer
- Comes with a removable strap and extender for a wide range of workouts
- Can easily be incorporated into your strength-training routine
- Also targets the glutes and thigh muscles
- Not specifically designed for Kegel training
Searching for a pelvic floor trainer that you can incorporate into your everyday workout routine? Look no further than this resistance workout ball. The versatile toner can be used to target your glutes and inner and outer thighs (or even as a full-body sculpting tool). It comes with an adjustable, removable strap, a hand pump and needle and an extender to meet your strength-training needs.
About the experts:
Riva Preil, PT, CLT, is a pelvic floor therapist and certified lymphedema therapist, and the founder of Revitalize Physical Therapy in New York City. She received her master’s degree from Hunter College and previously practiced in St. Joseph’s Regional Medical Center’s outpatient department.
Heather Bartos, MD, is an ob-gyn and the medical director of Be. Women’s Health and Wellness in Frisco, Texas. She is also the founder of The ME Spot, an online hub that aims to provide people with information on all things sex, self-care and health.
Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.
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