Best Pelvic Floor Trainers for Every Stage
Pelvic floor health isn’t just a postpartum topic — it matters at every stage of life, from your twenties through menopause and beyond. A strong, responsive pelvic floor supports bladder control, core stability, and sexual wellbeing, and the right trainer can make it far easier to build (or rebuild) that strength consistently.
In this guide, we’ll break down the main types of pelvic floor trainers on the market, who each one suits best, and how to choose the right one for where you are right now.
Why Pelvic Floor Training Matters
The pelvic floor is a group of muscles that support the bladder, bowel, and uterus. Like any muscle group, it can weaken over time due to pregnancy, childbirth, ageing, hormonal changes, or simply a sedentary lifestyle. Weakness here is linked to issues like stress incontinence, reduced core stability, and changes in sexual sensation.
The good news: these muscles respond well to targeted training, and a dedicated trainer takes the guesswork out of doing exercises correctly.
Types of Pelvic Floor Trainers
1. Kegel Weights (Vaginal Weights)
A graduated set of weighted cones or balls, used to build strength progressively. You insert the weight and simply hold it in place using your pelvic floor muscles during daily activities. Best for those who already have a baseline of strength and want a simple, low-tech way to progress.
2. Biofeedback Devices
These connect to an app via Bluetooth and use sensors to measure the strength and timing of your contractions in real time. They’re ideal for beginners or anyone who struggles to tell if they’re “doing it right,” since visual feedback removes the guesswork.
3. Electrical Stimulation (EMS) Devices
These gently stimulate the pelvic floor muscles to contract, which can help people who currently have very limited voluntary control — often recommended postpartum or after prolapse, ideally alongside guidance from a pelvic health physiotherapist.
4. Resistance Trainers
Devices with a spring or resistance mechanism that you actively squeeze against, often paired with an app that tracks reps and progress over time. These suit people who like structured, gym-style training.
Choosing by Stage
Just Starting Out
If you’ve never consciously engaged your pelvic floor before, start with a biofeedback device. Learning correct engagement first prevents you from reinforcing the wrong movement pattern, which is a common issue with Kegels done “blind.”
Postpartum
After childbirth, muscles are often stretched and weakened, and confidence in “doing it right” can be low. A biofeedback trainer or gentle EMS device is usually the gentlest entry point — ideally used alongside advice from a pelvic health physiotherapist, especially if you notice leaking, heaviness, or pain.
General Maintenance
Once you’ve built a foundation, graduated Kegel weights are a simple, low-effort way to maintain and build strength over time, since you can wear them during everyday tasks.
Perimenopause & Menopause
Declining oestrogen affects pelvic floor tissue elasticity and strength, making this a key time to stay consistent. A resistance trainer with app tracking can help keep motivation high, since visible progress data makes it easier to stick with a routine during a time of hormonal change.
Advanced / Athletic
For those who already have strong baseline control and want to push further — for performance, recovery from heavy training, or continued prevention — heavier Kegel weight sets or resistance devices with adjustable difficulty allow continued progressive overload.
What to Look For When Buying
- Body-safe materials — medical-grade silicone or ABS plastic, free from phthalates
- Easy cleaning — non-porous materials that can be properly sanitised between uses
- A comfortable size range — especially important for beginners or postpartum use
- App support — helpful for staying consistent, though not essential
- Clear instructions — a device that explains proper technique reduces the risk of straining or engaging the wrong muscles
A Quick Note on Getting Guidance
Pelvic floor trainers are a great tool, but they work best alongside good technique. If you’re dealing with ongoing symptoms like leaking, pelvic pain, or a feeling of heaviness, it’s worth checking in with a pelvic health physiotherapist — they can confirm you’re engaging the right muscles and tailor a plan to your specific needs.
Final Thoughts
There’s no single “best” pelvic floor trainer — the right choice depends on your current strength, your goals, and how much guidance you need along the way. Starting with feedback-based tools and progressing to resistance-based ones as you build confidence is a reliable path for most people, at any stage of life.