Pelvic floor training devices
To start strengthening your pelvic floor on your own at home, there are many trainers, devices and accessories available on the market.
You can find trainers such as electrostimulation or biofeedback devices as well as accessories like Geisha balls or vaginal cones.
Let’s learn about all the solutions available as well as the advantages and disadvantages of each.
Strengthening the pelvic floor with a trainer
Medical devices such as pelvic rehabilitation devices allow you to strengthen your pelvic floor at home. These devices, whether connected or wired, allow you to continue training at home, at your own pace and avoid having to travel.
There are two different technologies for strengthening the pelvic floor:
- Pelvic floor electrostimulation
- Pelvic floor biofeedback
Pelvic floor electrostimulation
The technology is similar to abdominal belts seen on TV shopping channels, electrostimulation stimulates the pelvic floor muscles with electric currents. These currents cause reflexive contractions of your pelvic floor. Electrostimulation is a passive form of exercise.
This type of device, often wired, is useful for feeling and locating your pelvic muscles. Electrostimulation can therefore be helpful for a short period of time to help increase the awareness for your pelvic floor. This technology uses small electric currents, it can be slightly painful.
In the long term, it is preferable to exercise actively to strengthen the pelvic floor.
Pelvic floor biofeedback trainer
Nothing beats an active approach to train your pelvic floor (otherwise we would all have rock-hard abs thanks to belts!). Connected biofeedback devices allow you to have an active muscle workout.
You are the one performing voluntary contractions of your pelvic floor to strengthen it. The advantage of biofeedback technology is that these devices allow you to visualize your efforts and muscular contractions in real time.
If you want quick results for your pelvic floor, choose biofeedback trainers to promote active muscle work.
Strengthening the pelvic floor with the Emy trainer
The Emy connected device consists of a smart pelvic floor trainer connected to a mobile application. This biofeedback solution offers fun medical exercises in the form of mini-games.
You can launch a rocket, steer a hot air balloon, or play duck fishing solely using the strength of your pelvic floor!
Different Sessions allow you to work on different types of pelvic floor contractions (rapid, repeated, sustained) for overall muscle strengthening of the pelvic floor.
Why choose the Emy device?
Big advantage : the trainer is made in France and the effectiveness of the Emy solution is clinically proven.
In 3 weeks, women feel a real improvement in their tone. The clinical study also highlights a reduction in symptoms related to incontinence and a user satisfaction rate of 96% with the Emy solution!
Furthermore, the Emy is rechargeable and can be used for many years.
The numerous advantages of the Emy application
- Several game modes are available to work on contraction and relaxation of the pelvic floor muscles.
- Reminders can be programmed so you don’t forget to train.
- The app allows you to track your progress over time.
- A wealth of medical content produced by women’s health experts is available.
Why choose the Emy device?
Big advantage : the trainer is made in France and the effectiveness of the Emy solution is clinically proven.
In 3 weeks, women feel a real improvement in their tone. The clinical study also highlights a reduction in symptoms related to incontinence and a user satisfaction rate of 96% with the Emy solution!
Furthermore, the Emy is rechargeable and can be used for many years.
The numerous advantages of the Emy application
- Several game modes are available to work on contraction and relaxation of the pelvic floor muscles.
- Reminders can be programmed so you don’t forget to train.
- The app allows you to track your progress over time.
- A wealth of medical content produced by women’s health experts is available.
The opinion of a pelvic rehabilitation practitioner on biofeedback
Many health professionals recommend the use of a home biofeedback trainer. This technology provides quick and long lasting results.
Patients should continue to strengthen their pelvic floor at home in order to maintain the benefits of the rehabilitation sessions done in the clinic.
The French technological innovation Emy is recommended by most health professionals in France to continue strengthening the pelvic floor at home.
Training the pelvic floor with accessories
If you do not wish to use a device (biofeedback based or pelvic electrostimulator) to strengthen your pelvic floor, there are other solutions. Several types of accessories allow for pelvic strengthening such as:
- Geisha balls ;
- vaginal cones ;
- Yoni eggs.
Geisha balls for pelvic floor strengthening
Kegel balls have a small ball inside that moves with your movements. The contact between the Kegel ball and the metal ball creates vibrations that cause reflexive contractions of the pelvic floor.
Often deemed as objects of pleasure, Kegel balls can improve the tone of the pelvic floor. However, their significant weight requires already having a strong pelvic floor to hold them in the vagina. Kegel balls with variable weights could be an alternative if needed.
Toning the pelvic floor with vaginal cones
Vaginal cones are a bit smaller and thinner than Kegel balls.
It is possible to choose the desired weight to adapt the workout. Again, the pelvic floor will contract reflexively to retain the cone.
There is a wide variety of vaginal cones to strengthen the pelvic floor, with different sizes, strings for easier removal, textures, colors, plenty of choices!
Train the pelvic floor with a Yoni egg
Yoni eggs are made of natural stone. They come in different sizes. They are inserted into the vagina and work in the same way as Kegel balls.
The main difference is that Yoni eggs are based on lithotherapy (stone therapy).
Each stone has its own properties and can help work on different reflexology points.
Geisha balls for pelvic floor strengthening
Kegel balls have a small ball inside that moves with your movements. The contact between the Kegel ball and the metal ball creates vibrations that cause reflexive contractions of the pelvic floor.
Often deemed as objects of pleasure, Kegel balls can improve the tone of the pelvic floor. However, their significant weight requires already having a strong pelvic floor to hold them in the vagina. Kegel balls with variable weights could be an alternative if needed.
Toning the pelvic floor with vaginal cones
Vaginal cones are a bit smaller and thinner than Kegel balls.
It is possible to choose the desired weight to adapt the workout. Again, the pelvic floor will contract reflexively to retain the cone.
There is a wide variety of vaginal cones to strengthen the pelvic floor, with different sizes, strings for easier removal, textures, colors, plenty of choices!
Train the pelvic floor with a Yoni egg
Yoni eggs are made of natural stone. They come in different sizes. They are inserted into the vagina and work in the same way as Kegel balls.
The main difference is that Yoni eggs are based on lithotherapy (stone therapy).
Each stone has its own properties and can help work on different reflexology points.
All these accessories for pelvic floor strengthening are easy to maintain. Their main drawback, whether it’s Kegel balls, Yoni eggs, or vaginal cones, is that with time, their use can quickly become repetitive and boring. It will also require a bit of patience to see results and, most importantly, to use them regularly.
How long does it take to strengthen the pelvic floor?
Every woman and especially every pelvic floor is different. Unfortunately, not all women are equal when it comes to the tonicity of their pelvic floor.
The time needed to tone it is variable from one woman to another. To determine how long it takes to strengthen your pelvic floor, many factors come into play:
- the initial tone of the pelvic floor;
- the strength to be achieved;
- the technique used to train the pelvic floor;
- the frequency of training.
How long to train your pelvic floor after childbirth?
As part of postpartum care, 10 rehabilitation sessions are recommended and reimbursed by the French Social Security. It is usually your gynecologist who will prescribe them to strengthen your pelvic floor.
You may be accompanied by a healthcare professional, midwife, or physiotherapist to perform these rehabilitation sessions.
However, like all muscles, it is not enough to train them for a few sessions to be done for life. Healthcare professionals also recommend regularly practicing exercises at home to maintain and strengthen your pelvic floor.
How long does a training session to strengthen the pelvic floor last?
A pelvic floor training session can last between 5 and 40 minutes (at most) depending on the method used. With time and exercise, the pelvic floor muscles tire and training becomes ineffective. It is therefore preferable to regularly practice in short sessions.
Sessions of 5 to 20 minutes to be repeated 2 to 3 times a week will bring you good results. It will take a few weeks to see the first results in terms of your perineal tonicity. But again, every woman is different, and depending on the cases and the method used, the effects can appear very quickly. With a biofeedback trainer, the effects are felt quickly, from the first sessions.
However, be sure to do your pelvic floor exercises correctly. Get help from a healthcare professional for quick results.
How to maintain a toned pelvic floor?
To maintain a toned pelvic floor in the long term, there is only one solution, you have to train regularly. There is no (yet!) miracle cure that allows you to maintain the effects of muscle training over time without doing anything.
To stay consistent over time, it is advisable to try to establish a routine. For example, whenever you brush your teeth or when you are waiting in traffic, take the opportunity to contract your pelvic floor.
If you are afraid of forgetting, there are also apps that allow you to set up reminders at the time you want, like the free app Emy app. And if these exercises do not become a habit, do not worry. Strengthening your pelvic floor (with or without a trainer) can be done at any time in your life, whenever you feel the need.
Strengthening your pelvic floor while walking
What if you thought about contracting your pelvic floor while you walk? Indeed, this can be part of your daily routine and ensure you remember to do it!
Furthermore, if you are getting back into physical activity and starting with a gentle approach such as walking, you can work your pelvic floor by contracting and releasing as you walk.
In any case, when you exercise, remember to engage your pelvic floor. We recommend practicing a physical activity suitable for your pelvic floor, such as the sports and yoga programs offered in the Emy app.
Adopting the right reflexes to protect your pelvic floor
In addition to regularly strengthening your pelvic floor with a trainer or an accessory, it is important to take care of your pelvic floor in your daily activities. Here are some reflexes to implement daily to protect and avoid damaging your pelvic floor.
During intense physical exertion
- Contract your pelvic floor during the activity.
- Remember to spread your weight evenly.
- If you are picking up an object, bend your knees before bending over and rest your forearms on your thighs, with your buttocks back and your back straight.
During sports activities
- Limit abdominal thrusts.
- Choose “weight-bearing” sports such as cycling, swimming or skating.
- For the abdominal muscles, opt for specific exercises such as hypopressive abdominals, which have no negative impact on the pelvic floor. And breathe when you contract your abdominal muscles to reduce the pressure on the pelvic floor.
- Always think about your pelvic floor when doing sports, such as squats. At the bottom of a squat: the pelvic floor should contract automatically. Exhale while maintaining the contraction, then pull yourself up.
During a sudden effort
- Get into the habit of contracting your pelvic foor when you exert yourself, so that it absorbs the shock.
- Also remember to turn your head to one side to reduce the pressure on the pelvic floor.
During intense physical exertion
- Contract your pelvic floor during the activity.
- Remember to spread your weight evenly.
- If you are picking up an object, bend your knees before bending over and rest your forearms on your thighs, with your buttocks back and your back straight.
During sports activities
- Limit abdominal thrusts.
- Choose “weight-bearing” sports such as cycling, swimming or skating.
- For the abdominal muscles, opt for specific exercises such as hypopressive abdominals, which have no negative impact on the pelvic floor. And breathe when you contract your abdominal muscles to reduce the pressure on the pelvic floor.
- Always think about your pelvic floor when doing sports, such as squats. At the bottom of a squat: the pelvic floor should contract automatically. Exhale while maintaining the contraction, then pull yourself up.
During a sudden effort
- Get into the habit of contracting your pelvic foor when you exert yourself, so that it absorbs the shock.
- Also remember to turn your head to one side to reduce the pressure on the pelvic floor.