Do Pelvic Floor Gadgets and Aids Really Work?

When it comes to pelvic floor health, you may have heard about gadgets and apps that claim to offer an easier or more effective way to strengthen these muscles. But how do these tools compare to traditional exercises like Kegels, and are they worth the investment?

Pelvic floor device manufacturers often promote their products as superior solutions for training the muscles that support your bladder, bowel, and reproductive organs. However, many women’s health physiotherapists caution that improving pelvic floor strength isn’t just about using the latest gadgets—consistent exercise is key.

Are Gadgets Better Than Traditional Pelvic Floor Exercises?

Pelvic floor exercises, like Kegels, are free, simple to perform, and highly effective when done correctly and regularly. While gadgets can act as a helpful reminder or motivator, they are not a substitute for the hard work of traditional exercises.

Regular pelvic floor exercises provide two significant benefits:

Postpartum Recovery: They help rebuild strength in the pelvic floor after pregnancy and childbirth.
Prevention of Future Problems: Strengthening these muscles can prevent issues like incontinence and pelvic organ prolapse as you age or have more children.

Maintaining a consistent pelvic floor exercise routine can address common postpartum symptoms, such as:

Urinary leakage (stress incontinence)
Pelvic pain
Reduced sexual sensitivity

Additionally, strengthening your pelvic floor may lower the risk of pelvic organ prolapse, a condition where the bladder, uterus, or bowel slips into the pelvic area due to weakened muscles.

How Traditional Pelvic Floor Exercises Work

Kegel exercises, the most common pelvic floor exercise, involve a “squeeze-and-lift” motion. To build strength, it’s recommended to do these exercises three times a day initially, and then once daily to maintain the gains. The beauty of Kegels is that they can be done anywhere—whether you’re waiting for your coffee to brew or sitting in traffic.

However, you may find these exercises challenging at first. The pelvic floor muscles are small and internal, making them harder to feel and engage compared to larger, visible muscles like your biceps. If you can’t feel much progress or struggle to stay motivated, that’s where gadgets and apps may help.

Also read: 6 Top Tips to Make Night Feeds Easier for New Parents

Pelvic Floor Gadgets: What Do They Do?

Devices like Kegel balls, vaginal cones, and even high-tech pelvic floor trainers promise to enhance your ability to contract and strengthen your pelvic floor muscles. These tools come in different shapes and weights, and they require you to hold them in place using your pelvic muscles.

Manufacturers claim that these devices can:

Improve the expansion and contraction of pelvic floor muscles
Strengthen different muscle groups within the pelvic floor
Offer a more effective workout than traditional exercises

Despite these claims, research shows that pelvic floor gadgets generally aren’t any more effective than traditional Kegels. Your pelvic floor muscles naturally work together, so targeting individual muscles with a gadget may not offer additional benefits.

Some devices also pose risks: you might end up holding the gadget in place without actually engaging your pelvic floor muscles. This means you’re not getting the full benefit of the exercise.

Common Pelvic Floor Devices and Their Effectiveness

Kegel Balls and Vaginal Cones: These weighted devices are inserted into the vagina, and you hold them in place using your pelvic floor muscles. While they can help some women become more aware of their pelvic muscles, research suggests they’re not necessarily better than manual exercises.
Biofeedback Vaginal Exercisers: These digital devices measure muscle activity and provide real-time feedback, often through an app. While biofeedback can help you track your progress, it’s possible to “cheat” by using other muscles like your glutes or adjusting your posture, which may lead to inaccurate results.
Hypopressives: A breathing technique that claims to activate the pelvic floor muscles. While hypopressives are relatively new and lack extensive research, early findings suggest traditional pelvic floor exercises are still more effective.
Hab-it DVDs and Exercise Videos: These exercise programs focus on engaging your pelvic floor muscles alongside other workouts. They can be helpful, but there are potential downsides, such as overpromising quick results or incorporating exercises that might not target the pelvic floor effectively.

Apps: A Useful Tool for Consistency

Pelvic floor exercise apps can be helpful for those who struggle to remember to do their exercises. Many apps send reminders and offer guidance on how to perform Kegels correctly. They don’t do the work for you, but they serve as useful tools to ensure you stay consistent.

Some apps are free, while others may charge a small fee. The NHS even offers a pelvic floor exercise app that provides reminders and step-by-step instructions.

The Importance of Doing Exercises Correctly

Whether you’re using gadgets, apps, or traditional exercises, proper technique is essential. It’s easy to accidentally engage the wrong muscles—like your glutes or abdomen—instead of your pelvic floor. If you’re unsure whether you’re doing the exercises right, consult with a midwife or GP, or consider seeing a women’s health physiotherapist for guidance.

The Verdict: Are Pelvic Floor Gadgets Worth It?

Ultimately, the effectiveness of pelvic floor exercises boils down to consistency and proper technique. While gadgets and apps can offer support, they are not magic fixes. Traditional exercises remain the gold standard for pelvic floor strengthening. If you find a gadget or app that helps you stay motivated and consistent, by all means, use it—but don’t rely on it to do the work for you.

If you continue to experience pelvic floor issues despite regular exercise, it’s essential to consult a women’s health physiotherapist or gynecologist. Not all pelvic floor problems are caused by weak muscles—an overactive or tight pelvic floor can also lead to discomfort and other issues, which may require a different approach.

In summary, no gadget can replace the effectiveness of traditional pelvic floor exercises. Stick to what works best for you, stay consistent, and consult a healthcare professional if needed for personalized advice.

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