A pelvic floor trainer (also called a pelvic floor exerciser or kegel exercise device) is an internal or external device that is designed to help with strengthening the pelvic floor muscles.
These devices are designed to make floor exercises more effective by adding features like:
- Resistance (like in the case of kegel weights)
- Feedback (through things like apps and biofeedback devices)
- Stimulation (such as electrical stimulation or electromagnetic therapy)
Today, many pelvic floor trainers for women connect to an app so you can track your progress, learn how to do kegels correctly, and understand how your pelvic floor strength changes over time.
Are pelvic floor trainers safe to use?
Pelvic floor trainers can be safe for many, but it can depend on whether your pelvic floor is weak or overactive.
If you have symptoms of pelvic floor dysfunction related to tension, a pelvic floor trainer may not be best for you. Tight pelvic floor symptoms might include:
- Pelvic pain
- Pain with sex or vaginal insertion
- Tailbone pain
- Difficulty starting urination or bowel movements
- Urinary urgency or urge incontinence
When tightness is the case, relaxation and coordination training usually need to come first.
But if you’re experiencing signs of a weak pelvic floor, then a pelvic flor trainer may be helpful. Here are some symptoms that a pelvic floor trainer may help:
- Urinary incontinence
- Bladder control issues
- Pelvic organ prolapse
- Difficulty holding gas or stool
But there are some universal times when a pelvic floor trainer is not safe. Don’t use a pelvic floor trainer if you’re experiencing any of the following:
- An active pelvic or vaginal infection
- Unhealed vaginal, perineal, or abdominal incisions
- Significant pelvic floor pain or pain that worsens when you use the device
- An advanced pelvic organ prolapse (and you haven’t gotten clearance from your healthcare team)
- You’ve recently given birth or had pelvic surgery (and you haven’t gotten cleared by your care team)
BeforeIf you’re unsure if a pelvic floor trainer is safe for you, a pelvic floor physical therapist can assess whether strengthening (or something different) is best for you.
Pelvic floor trainers aren’t necessary for everyone. The V-Hive app offers guided pelvic floor workouts to help you train safely, with or without a device.
Train your pelvic floor with the V-Hive now
Types of pelvic floor trainers
Internal biofeedback pelvic floor trainers
Internal biofeedback pelvic floor trainers are devices designed to be inserted into the vagina to help you learn how to correctly contract and relax your pelvic floor muscles. As you perform Kegel exercises around the device, it provides real-time feedback (often through an app) about muscle engagement, strength, and coordination.
Currently, there isn’t much research to show these devices are more effective than well-taught jewels.1 But it may be helpful for some people, particularly those who have trouble identifying or correctly activating their pelvic floor muscles. And it may improve confidence, motivation, and consistency by confirming that you’re doing the exercises correctly.
For people who benefit from structure, guidance, or gamification, internal biofeedback trainers can be a useful tool.
Here are three of the best pelvic floor trainer options for people who want structure and motivation.
Elvie
The Elvie is an internal, biofeedback-based pelvic floor trainer. The device walks you through several exercises and levels to start with, and it can track your progress as you get stronger. Elvie detects whether you’re bearing down instead of lifting (a common mistake) and helps you perform kegels correctly. The Elvie is IUD-safe and helpful for people who want data-driven progress.
Perifit
The Perifit pelvic floor exerciser uses biofeedback games to keep you entertained during your exercises and motivated to keep going. It also has a more anatomical shape than other options, which some users find more comfortable. Similar to the Elvie, the Perifit pelvic floor trainer is pricey. It’s also safe to use with an IUD.
kGoal
Often considered a Perifit dupe, kGoal has an adjustable fit that some find even more comfortable. kGoal offers a combination of guidance, tracking, and games to help you get your Kegel on.
External pelvic floor training devices
External pelvic floor training devices work by stimulating the pelvic floor muscles from outside your body. There are several options available, but Emsella is one option you may run across.
Emsella
Emsella uses high-intensity focused electromagnetic energy to stimulate thousands of pelvic floor contractions in one session. It may be able to help treat symptoms like urinary incontinence and poor bladder control by helping to strengthen the pelvic floor muscles that support the bladder. But there isn’t much research showing it’s more effective than other pelvic floor strengthening options like kegels, and treatments must be done in-office and require maintenance sessions.
Kegel weights
Kegel weights (also known as Ben Wa balls or vaginal weights) are weighted devices designed to add resistance to pelvic floor exercises. When inserted, the pelvic floor muscles naturally contract to keep them in place, creating a kegel-like movement with added load that can help build strength and body awareness. Instead of using technology to give you feedback, your body relies on good old fashioned sensation to help you strengthen your pelvic floor. Kegel weights usually come in sets of varying weights so you can track your progress by progressing in sizes. They’re an affordable option and often made of medical grade silicone or metal.
Red light therapy wand
Red light therapy isn’t a pelvic floor trainer, but it may compliment your pelvic floor care routine, especially if you have the following symptoms:
- Pelvic pain
- Muscle soreness
- Tissue healing postpartum or post-surgery
The Fringe Heals Red Light Therapy Wand uses red and near-infrared light to support circulation, cellular repair, and relaxation. While it doesn’t strengthen muscles directly, it may help calm irritated tissue so you can return to pelvic floor exercises more comfortably.
Think of it as support, not strength training.
There’s some research showing that red light therapy can help reduce pain in different parts of the body.2 When it comes to pelvic floor use, research is still limited, but early results are promising.3 A small study found that red light therapy helped reduce chronic pelvic pain for several months, and another study showed similar benefits.4,5 That said, this device isn’t FDA-approved, and there’s no clear guidance yet on the best way to use red light therapy for specific pelvic floor symptoms, so results can vary.
Can the ‘thighmaster’ strengthen my pelvic floor?
You might be wondering about the infamous “thighmaster.” Afterall, in the 80s it was practically synonymous with hip and pelvic muscle fitness, and somehow it’s trending again on TikTok. But the truth is, the thighmaster is best at mastering your (inner) thighs, not your pelvic floor.
Some research shows that adding inner and outer thigh contractions to your kegel exercises doesn’t meaningfully improve your pelvic floor strength.6 And unless you are really in tune with your pelvic floor muscles, squeezing your thighs together doesn’t effectively engage your pelvic floor muscles either, so you may accidentally skip strengthening them altogether.
How to choose the right pelvic floor trainer
The best pelvic floor trainer for women is the one you’ll actually use.
Look for something that is:
- Comfortable
- Easy to clean
- Appropriate for your symptoms
- Aligned with your goals
Beginners often do well starting with:
- Bodyweight Kegels
- Light kegel weights
- Or short sessions (times a day or a few times a week, not both)
Do you really need a pelvic floor trainer?
No! You can improve your pelvic floor strength with targeted exercises alone. Devices simply provide structure, resistance, or feedback. But they don’t do a better job than you can do, naturally.
If a kegel exercise device motivates you, great. If not, your body weight is enough.
There’s no right or wrong choice when it comes to pelvic floor trainers. Some people love data and devices. Others prefer simplicity.
What matters most is:
- Consistency
- Correct technique
- Respecting your body’s signals
And remembering that pelvic floor health is about more than squeezing. It’s also about coordination, flexibility, and function.
Want to train your pelvic floor without a device?
Pelvic floor trainers can be useful tools, but they aren’t required for improving pelvic floor strength or function. What matters most is learning how to engage your pelvic floor correctly, practicing consistently, and choosing exercises that match your body’s needs. For many people, well-designed exercises and education are enough to see real improvement.
To learn how to train your pelvic floor safely and effectively, with or without a device, and support bladder and core health, join the V-Hive for free. V-Hive Members get access to guided programs, app-based workouts, and educational resources designed to support pelvic floor health over time.
