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The best pelvic floor trainers for new mums to help tighten your muscles
We've selected the best devices to help strengthen your pelvic floor
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Does a tiny bit of wee escape when you cough, giggle or run? If so, then you might have a weak pelvic floor, which could do with a bit of strengthening.
However, it's not just new mums who can find benefits from working their pelvic floor muscles – no matter what stage of life you're at, putting work into this area comes with big wins.
Thing is, though, this reality is not widely known. Indeed, research from women’s wellness brand Elvie found only 31% of women aged 18-34 recognise the importance of pelvic floor health – and only 40% of women would seek help if they experienced an issue in this department.
So, if you struggle to remember to do your Kegel squeezes on the reg (don't we all) now might just be the time to invest in a product that will help you whip your pelvic floor back into shape. Enter: pelvic floor trainers, little devices, which aid with strengthening the muscles around your vagina, anus and pelvis.
Best pelvic floor trainers to shop now
Here are the best pelvic floor trainers at a glance, but you can keep scrolling to see more detail on each of our picks below.
What are pelvic floor muscles?
Your pelvic floor is formed of muscles and ligaments that support your bladder, vagina and bowel. 'It is made up of a number of little muscles that work together,' explains Clare Bourne, a Pelvic Health Physiotherapist and founder of All About Mum, a series of webinars, ebooks and education cards to support women during pregnancy and the postpartum period.
'They attach to the coccyx at the base of the spine and to the pubic bone at the front of the pelvis, and like other muscles in the body they are made up of fast- and slow-twitch fibres,' she adds. 'This allows the pelvic floor to respond to different demands, for example increased pressure when coughing, and holding in a wee when we are not near a bathroom.'
The types of pelvic floor trainer
While there are a number of products on the market designed with strength (and pleasure) in mind, there are typically four main types of pelvic floor trainer:
- Smartphone apps: If you're looking for improved bladder control but you prefer to keep things simple, an app can help. We're big fans of Squeezy, a multi-award-winning app designed by chartered physiotherapists to support people with their pelvic floor muscle exercise programmes. Simply download, set reminders and use the visual guides to squeeze your PC muscles into shape.
- Kegel weights or balls: Rather like hitting the rack in the gym, Kegel weights or balls come in different sizes. You use them internally to progressively increase the difficulty of the exercise and gradually strengthen your pelvic muscles.
- Biofeedback: These include a probe that you place inside your vagina, plus a handheld device. 'Some are wireless and connect to an app via bluetooth,' says Bourne. 'The role of these is to help women understand if they are doing their pelvic floor exercises correctly and to motivate and encourage them.'
- Electrical stimulation: These also include a probe with two metal pads. 'When the device is turned on the probe stimulates your pelvic floor to contract,' explains Bourne. 'This type of device is really for those who have little or no activation from consciously trying to do their pelvic floor contractions. It would be used in the short term to help a woman to connect and strengthen the muscles so she can then do them herself.'
How to use a pelvic floor trainer
Before you make a purchase, it is worth getting assessed by a medical professional first. 'In an ideal world every woman would get the chance to see a pelvic health physiotherapist, however, this isn’t possible for so many and therefore a device can be additional support,' says Bourne.
If you are confident that a pelvic floor trainer is the best route for you to take, try the following steps to get started:
Choose the right pelvic floor trainer
Do you need motivation to remind you to do your Kegels, or do you need medical advice? 'If you can contract your pelvic floor but are looking for a device to help confirm you are doing them correctly or motivate you, then a biofeedback device would be best,' recommends Bourne.
Train your PC muscles when you are relaxed
Make sure you're sitting comfortably and not likely to be disturbed. 'Ensure the probe is in the correct position and follow the manufacturer guidelines closely.'
Don't be afraid to ask for help
Does something feel amiss? 'If you cannot feel any contraction at all I do advise seeing a physiotherapist to confirm whether this is down to pelvic floor tension or not,' advises Bourne. 'If it is not a tension problem then a stimulation device could be helpful. There are lots of different settings depending on what symptoms you need help with.'
The best pelvic floor trainers to shop now
From electrical stimulators to biofeedback devices, we've rounded up the best pelvic floor trainers on the market to help you power up your Kegels.
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Rhalou is a senior digital editor specialising in health and wellness with over fifteen years’ online and print publishing experience.
Rhalou has worked for various health platforms including Women’s Health, Men’s Health, Runner’s World, Netdoctor, Women’s Running, Men’s Running, The Running Bug and Women’s Fitness.
Covering everything from sexual health to fitness, parenting, marathon running and self-care, Rhalou loves creating fun and accessible lifestyle content and feels strongly about demystifying complex medical jargon and empowering people to better understand their health.
Previously, Rhalou was a freelance social media specialist for several major sporting events and race listings including The London Marathon, Breca Swimrun, Findarace, The Westminster Mile and Prudential Ride 100. She has also been a reporter on a local newspaper in remote Scotland, penning breaking news stories about killer otters, cats stuck up trees and the Scottish hill racing scene.
Over the years, Rhalou has been lucky enough to run 15 marathons and even a few ultra-marathons. She is still a passionate runner, but these days she can mostly be found at her local parkrun or chasing after her young son.
Jessica O’Donnell is Women’s Health UK’s Ecommerce Editor, specialising in testing the latest and greatest launches in beauty, gym wear, fitness, health and nutrition, as well as finding the best deals during sales events such as Black Friday and Amazon Prime Day. Jessica is passionate about helping women choose products that will help them look and feel their best and looks after some of Women’s Health’s most important guides, including the best mattresses for back pain, the best fitness trackers, and the best bikinis for big busts (she’s got range!). Jessica has been a journalist since 2018, and her work can be found in publications such as ELLE Australia, Harper’s Bazaar Australia and Cosmopolitan UK. When she’s off the clock, Jessica can usually be found either nagging her friends to join her for a long run, bragging about her Oura Ring sleep stats, trying out a new Pilates studio or adding to the ever-growing stack of books on her bedside table. You can keep up with Jessica on Instagram @jessicajeanodonnell
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