A Kegel trainer or pelvic floor exerciser can add resistance, guidance or feedback to pelvic floor muscle training. The right choice is not necessarily the heaviest, most expensive or most technologically advanced device. It depends on what you want help with, whether strengthening is appropriate for your pelvic floor and which type of trainer you are likely to use comfortably and most consistently.
If you can already contract and fully relax the correct muscles, a well-structured exercise programme may be all you need and you may not need a pelvic floor exercise device.
Pelvic floor symptoms also do not always mean that the muscles are weak. Pelvic pain, painful penetration, urinary urgency, constipation and difficulty relaxing may be associated with a tight or overactive pelvic floor. In these situations, adding resistance or doing more contractions may make symptoms worse.
Quick guide: If you already know how to contract and relax your pelvic floor correctly and want simple resistance, consider a weighted trainer. If you want a guided routine without using your phone, a sensor-guided trainer may suit you. If you value visual feedback and progress tracking, consider an app-based biofeedback trainer. If you are unsure whether your pelvic floor needs strengthening at all, a pelvic health physiotherapist is the better place to start.
Key takeaways
- A Kegel trainer is an optional aid.
- Pelvic floor muscle training includes strength, endurance, coordination and relaxation, not simply squeezing harder or more often.
- Weighted trainers provide resistance but do not tell you whether you are contracting the correct muscles.
- Sensor-guided devices can guide or adapt a routine, while app-based biofeedback trainers can display information about your contractions.
- An app-controlled or vibrating device is not automatically a biofeedback trainer.
- Scores shown by a pelvic floor trainer can help you follow your own progress, but they are not the same as a clinical assessment of pelvic floor strength, coordination or relaxation.
- More weight, more squeezing and more repetitions are not necessarily better.
- If you have pelvic pain, difficulty relaxing, bladder or bowel emptying problems or significant prolapse symptoms, seek professional advice before starting a strengthening programme.
What is a Kegel trainer?
A Kegel trainer, sometimes called a pelvic floor exerciser, is a device designed to assist pelvic floor muscle training. Depending on the product, it may:
- add resistance to a pelvic floor contraction
- guide the timing of contractions and relaxation
- detect aspects of a contraction
- provide visual, vibration or sensory feedback
- guide a structured exercise programme
- track sessions or progress over time
“Kegels” generally refers to voluntarily contracting and lifting the pelvic floor muscles. Pelvic floor muscle training is broader and can include strength, endurance, quick contractions, coordination, functional bracing and learning how to relax the muscles completely.
If you are not yet confident about how to contract and relax your pelvic floor, start with our guide to how to do Kegel exercises and pelvic floor exercises correctly.
The products compared in this guide are designed for vaginal insertion. Pelvic floor muscle training can also be relevant to people who do not use vaginal devices, but these particular trainers will not suit every body or every pelvic health concern.
Do you need a Kegel trainer?
No. Pelvic floor muscle exercises can be performed without a device.
A trainer may be useful if you want:
- a more structured exercise routine
- resistance during deliberate pelvic floor exercises
- prompts showing when to contract and relax
- information about your pelvic floor contractions
- a way to track sessions or progress
- additional motivation to practise consistently
A trainer is less useful if you are contracting the wrong muscles, holding your breath, pushing down instead of lifting or failing to fully relax between contractions.
If you cannot confidently identify a pelvic floor contraction or you are unsure whether your muscles need strengthening, professional assessment is a better starting point than buying a heavier or more advanced device. You can use our directory to find a pelvic health physiotherapist in Australia.
Does biofeedback make pelvic floor exercises more effective?
Biofeedback can help some people understand an exercise, stay engaged with a programme or track their practice, but that does not necessarily mean it makes pelvic floor muscle training more effective.
A 2025 Cochrane review found that adding feedback or biofeedback to pelvic floor muscle training made little or no difference to incontinence-related quality of life, leakage frequency or the likelihood that people reported their urinary incontinence as cured or improved. Satisfaction may be slightly higher for some people using biofeedback.
In other words, a biofeedback trainer can still be useful if the feedback itself helps you understand and stick with your exercises, but you do not need one to get benefit from correctly performed pelvic floor muscle training.
Which type of Kegel trainer may suit you?
| If you want... | Consider... | Why |
|---|---|---|
| Simple resistance without an app or charging | A weighted ball, egg or cone | Provides resistance during deliberate exercise, but you need to already understand correct contraction and relaxation. |
| Progressive resistance | A multi-weight or multi-size set | Allows you to progress through different weights, sizes or shapes according to the manufacturer's programme. |
| A guided routine without using your phone | A sensor-guided trainer such as KegelSmart 2 or LELO Smart Bead | The device uses sensors and vibration to guide or adapt the session. |
| Visual feedback and progress tracking | An app-based biofeedback trainer such as Elvie Trainer | The connected app displays information detected by the device and guides exercises. |
| Vibration or a sensory prompt | A vibrating exerciser such as Calexotics Connect or Niya N1 | Provides vibration or sensory input, but this is not necessarily measured biofeedback. |
| Help identifying your pelvic floor muscles or working out whether you need strengthening | A pelvic health physiotherapist first | An assessment can help distinguish weakness from overactivity, poor coordination or another cause of symptoms. |
What types of Kegel trainers are available?
| Trainer type | How it works | What it may help with | What it does not do |
|---|---|---|---|
| Weighted resistance trainer | Adds weight or resistance during deliberate pelvic floor exercise. Some contain an inner ball that moves as you move. | Simple resistance-based training when you already understand correct pelvic floor technique. | Does not measure your contraction or confirm that you are lifting rather than bearing down. |
| Sensor-guided trainer | Detects aspects of your pelvic floor response and uses vibration or another signal to guide or adapt a routine. | Structured sessions without necessarily needing to watch a phone screen. | Not every sensor-guided product provides detailed real-time measurements or visual feedback. |
| App-based biofeedback trainer | Uses sensors and an app to display information detected during pelvic floor contractions. | Visual guidance, exercise programmes, reminders and progress tracking. | Does not diagnose pelvic floor dysfunction or replace a professional assessment. |
| Vibrating or remotely controlled exerciser | Provides vibration, sensation or timed prompts using controls, a remote or an app. | Awareness, sensory input or guided timing depending on the product. | Unless it contains contraction sensors, vibration or app control is not biofeedback. |
| Electrical stimulation device | Uses electrical current to stimulate muscle activity. | May be considered under professional guidance in specific circumstances, including for some people who cannot perform an effective voluntary pelvic floor contraction. | Electrical stimulation is different from biofeedback and is not routinely required for pelvic floor strengthening. |
Some products combine more than one function. Always check what a device actually measures or responds to rather than assuming that the terms “smart”, “app-controlled” or “vibrating” mean biofeedback.
What does a pelvic floor trainer actually measure?
This varies between devices. Internal pelvic floor trainers may detect pressure, force, movement or another change associated with a contraction. The device then converts this information into feedback, scores or exercise guidance.
This can be useful for following your own sessions, but a number displayed by an app should not be interpreted as a complete measure of pelvic floor “strength”.
A clinical pelvic floor assessment can look more broadly at strength, endurance, coordination, timing, relaxation, symptoms and how the muscles respond during everyday activities.
Smart, sensor-guided and vibrating trainer comparison
| Product | Training method | App or control | Guidance | May suit someone who... |
|---|---|---|---|---|
| Elvie Trainer | Sensor-based biofeedback | Smartphone app required | Real-time visual guidance, structured exercises, levels, goals and progress tracking | wants visual feedback and is comfortable using an app during training |
| Intimina KegelSmart 2 | Sensor-guided vibration programme | No app required | Responds to pelvic floor activity, selects a level and guides the routine using vibration | wants guided sessions without looking at a screen |
| LELO Smart Bead | Sensor and vibration guidance | No app required | Responds to squeezing and provides progressive vibration guidance | wants a compact guided device without an app |
| Calexotics Connect Kegel Exerciser | Vibrating exerciser | App or push-button control | Multiple vibration, pulsation and escalation patterns; product information does not state that contractions are measured | wants vibration and app control rather than measured biofeedback |
| Niya N1 Kegel Massager | Dual-motor vibrating trainer and massager | Remote control | Internal and external vibration; product information does not state that contractions are measured | wants a more sensory experience with internal and external vibration |
Remember: sensor-based feedback, vibration guidance, app control and remote control are different functions. Choose the function you will genuinely use rather than the product with the most technology.
Weighted Kegel trainer comparison
Weighted trainers come in different shapes, sizes and progression systems. A heavier trainer is not automatically more advanced or more effective. Some products progress by increasing weight, while others become harder to retain because the trainer becomes smaller or changes shape.
The table below focuses on the main difference between each option rather than every product specification. Check the individual product page for current dimensions, weights and manufacturer instructions.
| Product | Format | Useful distinction |
|---|---|---|
| Ruby Weighted Kegel Trainer | Single weighted trainer | A straightforward single-weight option with a retrieval cord. |
| Calexotics Weighted Kegel Balls | Double-ball trainer with moving inner balls | Internal movement provides sensation and awareness rather than measured feedback. |
| Intimina Laselle | Individual weighted balls that can also be linked | Allows different weight combinations and progression according to the manufacturer's instructions. |
| LELO Beads Noir | Two weighted beads in a silicone harness | Internal movement creates sensation while the harness keeps the beads together. |
| LELO Luna Beads | Interchangeable weighted bead set | Offers different bead combinations within a reusable harness. |
| Pipedream Fantasy Kegel Trainer Set | Graduated cone-shaped trainer set | A simple multi-level resistance set. |
| Playful Diamonds Kegel Eggs | Multi-level egg-shaped trainer set | A broad progression range with textured surfaces for grip. |
| Satisfyer Strengthening Balls | Progressive single-ball trainers | The shorter single-ball format may appeal to someone who does not want a double-ball trainer. |
| Satisfyer V Balls | Progressive double-ball trainers | A longer double-ball format with several resistance levels. |
| Satisfyer Yoni Power 1 | Progressive egg-shaped trainers | Progression changes both size and weight, so follow the manufacturer's sequence rather than assuming the smallest product is the beginner option. |
| Svakom Nova | Progressive single and double-ball trainers with moving internal weights | Progression changes weight, shape and size; check the manufacturer's health and usage instructions carefully. |
Research suggests that weighted vaginal cones may improve stress urinary incontinence compared with no active treatment, but they have not been shown to be clearly better than well-taught pelvic floor muscle training. Weighted products are one possible exercise aid rather than an inherently superior way to train the pelvic floor.
How do you choose a Kegel trainer?
1. Start with what you want help with
Before comparing products, ask yourself what you actually want the device to do.
Do you want to:
- add resistance to a pelvic floor contraction you already know how to perform?
- follow the timing of a structured routine?
- receive information about your contractions?
- track sessions and progress?
- increase your awareness of the pelvic floor?
If your main concern is pelvic pain, pressure, urinary urgency, constipation, difficulty inserting internal products or difficulty relaxing, do not assume that more strengthening is the answer.
2. Decide whether you want resistance, guidance or feedback
If you are confident that you can lift and fully relax your pelvic floor correctly, a simple weighted trainer may be all you want.
If you prefer to be guided through the timing of a routine, a sensor-guided trainer may be useful.
If seeing information about your contractions would help you understand the exercise or stay motivated, you may prefer a biofeedback trainer.
Remember that vibration by itself does not confirm whether you are contracting correctly.
3. Consider size, shape and comfort
An internal pelvic floor trainer should not hurt. When comparing devices, look at:
- maximum diameter
- insertable length
- single or double-ball shape
- surface texture
- weight
- flexibility
- retrieval cord, handle or tail
A shorter single trainer may feel more manageable for some people, while a longer or double-ball design may feel crowded. Comfort depends on your individual anatomy, sensitivity and pelvic floor function rather than one measurement such as cervix height alone.
If insertion feels dry or uncomfortable due to friction, a small amount of water-based lubricant may help. Always check the manufacturer's instructions because some lubricant ingredients or formulations may not be suitable for every device material.
4. Do not choose by weight alone
More resistance is not automatically more effective.
If a trainer is so difficult to control that you grip other muscles, hold your breath, become uncomfortable or cannot relax fully afterwards, the extra resistance is unlikely to improve the quality of your exercise.
Progression also differs between products. Some sets progress from lighter to heavier weights. Others become more difficult because the trainer gets smaller or changes shape. Follow the progression sequence supplied with the specific product rather than assuming the lightest or smallest option is always the starting point.
5. Think about how much technology you actually want
Before choosing an app-connected trainer, consider:
- whether your phone is compatible with the app
- whether you are comfortable connecting the device by Bluetooth
- whether you need to create an account
- whether live feedback would motivate you or simply feel distracting
- charging and battery requirements
- whether the device remains useful if the app or service changes in future
A more technologically advanced trainer is only a better choice if those features make it easier for you to understand your exercises and practise consistently.
6. Check cleaning and care requirements
Check how the trainer should be cleaned, whether it is waterproof and whether any charging port or electronic component must remain dry.
Use only compatible cleaners and lubricants. You can explore our cleaning washes, wipes and sprays, but always follow the device manufacturer's cleaning instructions first.
Before using any internal trainer, read its instructions for insertion, recommended position, session length, progression, cleaning, storage and situations in which the product should not be used.
When might a Kegel trainer not be the right starting point?
Consider professional assessment before using an internal strengthening device if you experience:
- pelvic, vaginal, vulval, bladder, bowel or lower abdominal pain
- pain during or after penetration
- pain or significant difficulty inserting an internal product
- difficulty relaxing your pelvic floor
- difficulty starting urination or completely emptying your bladder
- constipation, straining or difficulty emptying your bowel
- vaginal heaviness, pressure or a bulge
- unexplained vaginal bleeding or unusual discharge
- a current vaginal, urinary or pelvic infection
- recent childbirth, pregnancy loss, abortion or pelvic surgery where internal insertion has not yet been medically cleared
- uncertainty about whether you are lifting the pelvic floor or pushing down
These symptoms do not automatically mean that something serious is wrong, but they may indicate that simply adding more resistance or contractions is not the most appropriate approach.
Read our guides to overactive pelvic floor muscles, pelvic floor relaxation and vaginismus for more information.
Pelvic floor trainers and specific health considerations
Urinary incontinence and light bladder leakage
Supervised pelvic floor muscle training is recommended as a first-line treatment for stress and mixed urinary incontinence. A trainer may support that programme, but it does not replace learning the correct technique or investigating other causes of urinary symptoms.
There is no need to add extra contractions simply because you are using a device. Follow the programme provided with the trainer or an individual programme recommended by your healthcare professional.
For exercise technique, see our guide to Kegel exercises and pelvic floor muscle training. If leakage is affecting your daily life, read what to do about light bladder leakage and consider speaking with your GP, continence nurse or pelvic health physiotherapist.
Pelvic organ prolapse
Supervised pelvic floor muscle training may help reduce symptoms for some people with mild to moderate pelvic organ prolapse.
A pelvic health physiotherapist can assess your pelvic floor and prolapse and discuss whether strengthening, coordination work, lifestyle changes, a vaginal pessary or another approach may be appropriate.
Do not assume that a heavier internal trainer is the best treatment for vaginal heaviness, pressure or a bulge.
Pregnancy and postpartum recovery
Pelvic floor muscle training is commonly encouraged during pregnancy and after birth, but that does not mean every internal trainer is suitable during these times.
Product instructions vary. Some manufacturers permit use in certain circumstances while others advise against internal use during pregnancy or for a period after birth or surgery.
Check the instructions for your exact device and ask your maternity care provider or pelvic health physiotherapist if you are unsure. A routine postnatal check should not be assumed to provide automatic clearance for every internal device.
Using a pelvic floor trainer with an IUD
If you use an IUD, check the manufacturer's instructions for your chosen pelvic floor trainer. If insertion or removal causes new pain, unusual bleeding or you think the position or length of your IUD threads has changed, stop using the device and speak with your healthcare professional.
Electrical stimulation devices
Electrical stimulation is different from ordinary weighted trainers, sensor-guided devices and biofeedback trainers.
It is not routinely required for pelvic floor strengthening. Clinical guidelines suggest it may be considered alongside pelvic floor muscle training in some circumstances, including for people who are unable to perform an effective voluntary pelvic floor contraction.
If you are considering an electrical stimulation device because you cannot feel or perform a pelvic floor contraction, professional assessment is a sensible first step.
You can also read our guide to TENS and EMS machines and how they differ.
How often should you use a Kegel trainer?
There is no single training schedule that suits every person or every device.
Follow the programme supplied with your trainer and any individual recommendations provided by your healthcare professional. Do not automatically combine several exercise programmes or add extra repetitions simply because you feel you should be doing more.
A good pelvic floor programme includes both contraction and complete relaxation.
Stop your session if you develop:
- pain or cramping
- increased urinary urgency
- difficulty emptying your bladder or bowel
- unusual pressure or heaviness
- a feeling that your pelvic floor will not fully release
Changes in muscle control and symptoms usually occur over weeks or months rather than days. Longer sessions, more repetitions and greater resistance are not automatically more effective.
How to use an internal pelvic floor trainer safely
- Read the complete manufacturer instructions before first use.
- Check whether the product is appropriate for you, particularly during pregnancy, after birth, following surgery or if you have pelvic health symptoms.
- Wash and dry your hands.
- Clean the trainer as directed and inspect it for damage.
- Use a compatible water-based lubricant if needed.
- Insert the trainer gently and keep any retrieval cord, handle or tail outside the body where instructed.
- Follow the recommended position, exercise programme and session length.
- Continue breathing during exercises and relax fully between contractions.
- Remove the device gently without force.
- Clean, dry and store it according to the manufacturer's instructions.
An internal pelvic floor trainer should not cause sharp pain, burning, significant pressure, numbness or bleeding. Stop using the device and seek appropriate advice if these symptoms occur.
Frequently asked questions
Do Kegel trainers actually work?
Pelvic floor muscle training can help some conditions, particularly stress and mixed urinary incontinence. A trainer may provide resistance, structure, guidance or feedback, but the device itself does not guarantee an improvement.
Results depend on whether strengthening is appropriate, whether you are exercising the correct muscles, the quality of your technique and how consistently you follow the programme.
Are weighted Kegel balls or biofeedback trainers better?
Neither is universally better.
A weighted trainer may suit someone who already understands how to contract and relax their pelvic floor and wants straightforward resistance. A biofeedback trainer may suit someone who values visual guidance, structured sessions or progress tracking.
Research does not show that adding biofeedback makes pelvic floor muscle training substantially more effective for most urinary incontinence outcomes on average. Its practical value may instead be helping some people understand the exercise, stay motivated or follow a routine.
How do you know whether your pelvic floor is weak or tight?
It can be difficult to tell from symptoms alone because weakness, overactivity and poor coordination can overlap.
For example, bladder leakage can occur with muscle weakness or poor timing, while pain, urgency and constipation can have several different causes. Some people can have muscles that are both weak and overactive.
A pelvic health physiotherapist can assess strength, endurance, coordination, relaxation and other factors that may be contributing to your symptoms.
Can Kegel exercises make symptoms worse?
Yes. Repeated strengthening may aggravate symptoms if the pelvic floor is already painful, overactive or unable to relax fully.
Stop and seek advice if exercises increase pelvic pain, urinary urgency, constipation, difficulty emptying your bladder or bowel or pain during penetration.
What weight should a beginner start with?
There is no universal beginner weight.
Follow the progression instructions for the exact product you are using. Some sets begin with a lighter trainer, while others start with a larger product that is easier to retain before progressing to smaller or differently shaped trainers.
Size, shape, comfort and your ability to control and fully relax around the device are at least as important as its weight.
Should a Kegel trainer hurt?
No. You may notice the presence or resistance of an internal trainer, but insertion and exercise should not be painful.
Stop using it if you develop sharp pain, burning, bleeding, numbness or uncomfortable pressure.
Can you wear Kegel balls while walking or exercising?
Only if the manufacturer specifically recommends this type of use.
Some weighted products are designed for short, focused exercise sessions, while others may include instructions for use during movement. Do not assume that wearing a trainer for longer will produce better results and do not exceed the manufacturer's recommended duration.
Is an app-connected trainer the same as a biofeedback trainer?
No. An app can be used simply to control vibration or settings without measuring pelvic floor activity.
A biofeedback trainer uses sensors to detect aspects of a contraction and provides information about that activity back to the user. Check the product specifications rather than assuming that an app-connected product provides biofeedback.