Pelvic floor health has been a trending topic for a while now and understandably so. Research shows that nearly 24% of American women suffer from some type of pelvic floor disorder. One often recommended remedy for a weak pelvic floor is a pelvic floor exercise regimen, and there’s a host of products that can assist you, including Kegel trainers.
So, what exactly are pelvic floor trainers, and are they any good? We’ll try to answer these and more questions in the following post. Read on to learn about the best Kegel trainers.
What are pelvic floor trainers?
These are weighted balls that help to strengthen your pelvic floor muscles by having them hold these weights in place. They’re meant to be inserted into the vagina and are often connected to an app on your smartphone or tablet, allowing you to monitor your progress.
Also referred to as Kegel weights, trainers, or exercisers, they come in an array of shapes, styles, and sizes.
They’re also fashioned from different materials. Some are made of stainless steel and others of stone, but the majority I’ve come across are made of silicone. They may also come in singles or multiples that have different weights to foster progressive training.
When can you use pelvic floor trainers?
If you notice your pelvic floor muscles struggling to either let things out or hold things in, you should consider investing in Kegel balls.
Still not sure whether your pelvic floor needs any strengthening? Try doing the pee test. When you’re about to urinate, contract your muscles and try to stop the urine flow. If it doesn’t stop, there’s a high probability that you could benefit from Kegel exercisers.
In fact, you could be suffering from what is known as pelvic floor dysfunction. This means that the muscles in this area can’t contract and relax as they ought to.
There are several reasons for this, among them:
- chronic constipation
Kegel trainers are one way of addressing pelvic dysfunction. However, this exercise equipment provides benefits beyond treating this condition. That is, it helps you to develop a stronger and well-functioning pelvic floor.
That said, it’s crucial to consult a medical expert before you start using them. This way, you can find out whether your pelvic floor muscles really need to be strengthened or whether you have another underlying condition that needs treatment.
Depending on what you’re trying to treat, Kegel trainers may end up being a complementary form of treatment. For instance, if you’re exercising to get rid of severe constipation, your ob-gyn or pelvic floor therapist may also recommend medication and physical therapy.
Are pelvic trainers any good?
Do pelvic floor trainers work? Can’t you just do Kegel exercises on their own without using the Kegel trainers? Sure you can.
However, as this study shows, exercising with Kegel balls can give you better results than doing the exercises alone. In the experiment cited, researchers set out to examine how Kegel exercises compare to pelvic floor trainers. Thirty-seven women were allocated to 2 different pelvic floor training programs—one used pelvic floor exercise equipment and one employed only Kegel exercises.
While both programs yielded positive results, the version with Kegel weights was found to be a tad superior. Specifically, women who exercised with the weights had greater pelvic floor muscle strength. They also experienced fewer instances of urinary leakage.
So, in case you are unsure whether you should invest money in pelvic floor trainers, the answer is yes—they’re totally worth it.
What are the risks?
While pelvic floor trainers are mostly regarded as safe to use, there are a couple of points you’ll want to keep in mind.
Firstly, only squeeze the weights for about 5 seconds each time, following this with 5-second breaks. If you contract your muscles for an extended period or without taking any breaks, you’ll end up overexerting your vagina muscles.
For the same reason, it’s not advisable to keep Kegel balls in for longer than 6 hours.
Most importantly, maintain proper hygiene when using your Kegel balls by doing the following:
- Always wash your hands before handling them.
- Wash the Kegel balls using warm water and antibacterial soap after use.
- After rinsing, pat them dry with a clean towel and allow them to air-dry before storing
How to use pelvic floor trainers
You start by lying down on a comfortable surface. Then gently insert the lightest or smallest Kegel ball inside your vagina.
Place it as far up as you would a tampon or as far as you’re comfortable with. Ensure the weight is sitting just above your pelvic muscle.
Quick tip: don’t place the Kegel trainer too far back to the point where you’d feel uncomfortable pushing or pulling it out.
Once it’s in place, contract your pelvic floor muscles to keep the weight in. Now maintain the contraction for at least 5 seconds before relaxing your muscles.
Repeat the process about 5 times and consider this 1 set. You can do 3 or fewer sets every day or until your pelvic floor muscles regain their strength.
Remember that in subsequent days, you can use weightier Kegel balls to work your pelvic floor muscles more.
Instead of the subsequent contraction and relaxation of your pelvic floor muscles, you can also choose to keep the weight in and go about your day.
4 best pelvic floor devices
Here are our top picks for the best pelvic floor trainers.
1. Intimate Rose Kegel weights
If you’re looking for an affordable way to strengthen your pelvic floor muscles, the Kegel weights by Intimate Rose should do the trick.
A set of 6 Kegel balls with different weights, these are made of premium-quality silicone, which gives them a soft feel. Plus, the material is BPA-free and hypoallergenic, making it completely safe to use.
As with a strength training workout, this vaginal weight lifting requires you to start with the smallest or lightest weight. You can then work your way up to heavier-weighted balls, exercising for no less than 15 minutes every day.
2. K-fit Kegel toner for women
Unlike the more traditional pelvic floor exercise devices, the K-fit Kegel Toner employs electro-stimulation. This causes your muscles to contract by themselves, so you don’t have to do any work on your part.
At first glance, this Kegel trainer looks really sophisticated, but it’s quite simple to use. Just insert the toner inside your vagina, choose your preferred settings, and then go about your business as usual.
Are you new to Kegel exercises and unsure of what setting to pick? Use one of the 10 workouts already programmed into the unit. Once you get the hang of it, you can create your own custom routine.
3. Joy ON Kegel balls for women
Also ranked among the best pelvic floor trainers are these Kegel balls by Joy ON. Like the Elvie product, these are advanced, Bluetooth-enabled trainers equipped with sensors.
The sensors are what helps to keep tabs on the grip and speed. Meanwhile, the device sends real-time feedback to an app that you download on your smartphone. This way, you’re able to track your progress and improve your technique where needed.
If it’s your first time using a Kegel weight, the whole experience can feel somewhat intimidating. It is why the manufacturer includes 2 built-in games that you can play as you work out.
4. The Attain device
If you’re looking for a Kegel exercise tool designed specifically to help with bladder control issues, then Attain is the one to consider. This FDA-cleared product is available for purchase over-the-counter, and it’s advertised as being the most advanced device for controlling incontinence by strengthening pelvic floor muscles.
Attain uses a combination of pelvic floor muscle stimulation, a visual biofeedback system, and an exercise program to provide maximum efficiency.
That said, this Kegel exerciser comes with a hefty price tag. Still, if the reviews are anything to go by, it will work like a charm when it comes to improving bladder control.
The bottom line
When you think of weight training, your vagina likely isn’t one of the body parts you consider putting to work. However, several benefits can come from strengthening your pelvic floor muscles, including improved blood circulation to this area, better bladder control, and even better orgasms during sex.
So, if you’ve been thinking of investing in some pelvic floor trainers, now is the time to do it. Just be sure to consult your doctor first. If you get the green light, check out our top picks for the best pelvic floor trainers and how to use them.