Best pelvic floor trainers for new mums + core strength UK 2022

2022-07-23 07:31:57 By : Mr. TJMARK CHAN

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It's not just new mums who need to work their PC muscles

Do you accidentally pee when you cough, giggle or run? Or perhaps you suffer from frequent urinary tract infections, find sex painful, or just don't feel 100% right in the vulva department?nIf you experience one or more of the above symptoms, then you might have a weak pelvic floor. And it's not just new mums who need to work their PC muscles. Women at all stages of life can benefit from toning this important area.

But if if you struggle to remember to do your Kegel squeezes on the regs (don't we all) now is the time to invest in a device that will help you whip your pelvic floor back into shape. We've rounded up the best pelvic floor trainers on the market to help you power up your core and boost your sexual pleasure response in the process.

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.'

Urinary accidents, discomfort during sex and pelvic pain are just some of the indicators that your pelvic floor might need attention. Chances are you'll have heard of pelvic floor exercises, also known as Kegels, which are the little squeezes you can do to strengthen the area. 'Pelvic floor exercises are where we contract and relax the muscles in order to strengthen them,' explains Clare. 'Relaxing the muscles is as important as contracting them, as we want a strong and flexible muscle.'

In the worst case scenario, a weak pelvic floor can put you at risk of incontinence and vaginal prolapse. So needless to say, supporting and strengthening this area is pretty important. But just because we know we should make Kegel exercises a regular part of our daily routine, doesn't make it any easier to stick to. Fortunately this is where pelvic floor trainers can help.

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:

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 Clare.

If you are confident that a pelvic floor trainer is the best route for you to take, try the following steps to get started:

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...

If you are already familiar with Elvie's brilliant wearable breast pump, then it will come as no surprise that the brand's award-winning pelvic floor trainer gets top marks across the board. Affectionately known in our house as 'The Vagina Gym', it's essentially a silicone pod which you pop inside to measure your progress. This is linked to an app, so you can choose from several exercises to test your strength and then build up your ability level. But what really sets this trainer apart is the way it uses biofeedback technology to turn your Kegel squeezes into a mini video game! And if using your pelvic floor to score points on your smartphone doesn't motivate you, nothing will. The future is here, and it's vag powered...

Type: Biofeedback wearable device and app Best for: Better bladder control, faster postnatal recovery and enhanced intimacy.

Tech heads take note: this clever device from French femtech start-up Perifit uses Bluetooth to power up your pelvic floor. You simply insert it into your vagina, start squeezing and head for the app to analyse your stats. Once the app has measured your pelvic muscle strength it even provides you with a bespoke training plan to strengthen and tone your PC muscles. And it's on sale today!

Type: Biofeedback wearable device and app Best for: Bladder control, vaginal tightness and improved sexual sensation.

Looking for a helping hand in the squeeze department? This medical grade silicone electronic trainer from Swedish women's health brand Intimina uses touch sensor technology to create tailor made exercises based on your current pelvic floor strength. Simply squeeze when it vibrates and rest when it stops, and it will adapt to your current muscle strength so you can build up from there. It comes with five training levels and promises measurable results in just 12 weeks.

Type: Electrical stimulation device Best for: Bladder control, vaginal tightness and improved sexual sensation.

If you're confident that you simply need to work on your Kegels more effectively and would benefit from a little bit of help, this is a great cost-effective option. The pack includes three weighted balls which you use progressively as you build up your pelvic muscle strength, and its super easy to use at home with no apps or charging requiring. Simply pop the ball in, do your squeezes and then pull the tail to release.

Type: Kegel weighted balls Best for: Bladder control, vaginal tightness and improved sexual sensation.

This clever piece of kit uses electrical impulses to relax and contract your pelvic floor muscles for you. Simply insert the appropriate probe size (there's two to choose from) and use the preset programmes to power up your pelvic floor. But don't be alarmed – the sensation has been likened to a gentle flutter, so you won't work up a sweat! It also comes with step-by-step instructions with programmes ranging from specialised exercises to full workouts and you can expect results within 12 weeks.

Type: Electrical stimulation device Best for: Mixed incontinence and lack of sensation during sex.

Our fave sex toy retailer Lovehoney recently launched a health range and their Kegel toning set is just the ticket for weary PC muscles in need of a leg up. The pack includes three progressive weights that range in size and shape to get the most from your workout. Simply slip inside, then use the loop to whip it out once you've done your squeezes. And don't forget to use plenty of lube!

Type: Kegel weighted balls Best for: Vaginal tightness and improved sexual sensation.

Another great Kegel ball option, the pack includes six pear drop shaped weights to help you progress, plus a handy ebook exercise programme to guide you through the process. The weights are made from medically approved BPA free silicone and they're waterproof, so you can do your exercises in the tub! According to Bodyotics just 15 minutes per day will help you improve bladder control, and build strength.

Type: Kegel weighted balls Best for: Bladder control, vaginal tightness and improved sexual sensation.

This simple but effective device from UK healthcare company Body Clock delivers gentle electrical pulses through a probe, and comes with an LCD screen display to help you choose the correct programme and adjust the intensity level. The brand maintains that this will strengthen your pelvic floor to prevent incontinence, but it can also be used to tone the vaginal muscles and improve sexual response.

Type: Electro stimulation Best for: Stress, urge and mixed incontinence.

Prefer the idea of training your muscles externally? Then this clever piece of kit will appeal. It's basically a band with a resistance ball at the centre, but it can be used to target your thighs, abs, glutes and pelvic floor muscles too. It's quite a simple movement designed to work your thighs by pressing them together when you squat, which in turn strengthens a number of key muscles.

Type: Resistance ball Best for: Toning the glutes, thighs and PC muscles.

If you're looking for something a little different, this premium device from US brand vSculpt combines therapeutic light with gentle heat and sonic vibrations to boost vaginal tissue, which is believed to stimulate collagen production and tone your pelvic floor area. It's an expensive piece of kit, but a recent study backs up the brand's claims. The research followed 50 women with postpartum stress urinary incontinence and sexual function concerns, and found that using the vSculpt on a daily basis significantly improved PC muscle strength and incontinence issues for 79% of the women over 50 days.

Type: Electro stimulation Best for: Mixed incontinence and lack of sensation during sex.

This isn't strictly speaking a pelvic floor trainer, but this set of vaginal dilators has been found to strengthen PC muscles for some women. The five tubes come in varying sizes to gently stretch the vagina wall. Similar to Kegel weights, this can boost the muscular strength and has also been proven to be effective in the treatment of vaginismus.

Type: Dilator Best for: Vaginismus.