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When you feel a sneeze coming, you cross your legs; when you jump, you cross your fingers and when you laugh, well, hopefully you’re too busy having a good time to care. The lesson? Your pelvic floor muscles are not to be ignored.
This overlooked part of your body is made up of muscles and connective tissues, spanning from the pubic bone to the tailbone. It supports the bladder, uterus and rectum, stabilises the core, is responsible for urinary and faecal continence and it’s crucial for sexual function.
From pelvic surgeries to pregnancy, childbirth and menopause, they can all wreak havoc on your pelvic floor health. To help strengthen the muscles down there, there are specific exercises you can perform, known as Kegels. But mustering the motivation to do them regularly is easier said than done.
That’s where the best pelvic trainers come in. These clever bits of kit offer guidance to help improve your technique and many have a gamified element to make things more enjoyable and encourage you to stick at it. One of the most popular devices on the market is the Elvie trainer, which uses biofeedback technology to turn your Kegels into a mini video game.
After two children and 52 years of general wear and tear, I was keen to put it to the test (along with some fellow GHI panellists) to see if it’s worth investing in. Here’s everything you need to know.
What is the Elvie pelvic floor trainer?
Elvie is a pelvic floor trainer that uses biofeedback technology to measure your pelvic floor contractions and, via a gamified app, provides visual feedback to help you control and perfect your technique.
The concept is simple – you simply slide the small, egg-shaped device inside you, lie down, open the app and get started. The name of the game is to try and control the on-screen icon (in this case a jewel) by squeezing and releasing your pelvic floor muscles, to hit as many targets as possible.
It has what Elvie calls “tilt technology”, which tracks the direction of contractions, so it can detect whether you are using your muscles correctly, and if not, it will offer guidance on how to improve your technique – all while having fun. Granted, it’s not a fully-fledged VR game, but it does make doing your Kegel exercises a whole lot more enjoyable.
Who is the Elvie pelvic floor trainer best for?
Elvie isn’t just for women who have given birth or those who have specific health conditions; it can be used by anyone who wants to strengthen their pelvic floor muscles.
“Training your pelvic floor should be a lifelong commitment as you go through puberty, pregnancy, after birth, during the menopause and beyond,” Anna Woolley, physiotherapist and Pilates instructor at Core LDN, previously told Good Housekeeping.
Note that if you’re struggling with pelvic pain or prolapse, it’s advisable to consult your doctor before using a pelvic floor trainer. Likewise, if you’ve recently given birth, wait until your six-week postnatal check and seek advice from your healthcare practitioner before using.
How long does it take for Elvie to work?
Results will vary depending on why you are using the Elvie trainer and what your goals are. According to Elvie, most users report improvements in under four weeks, but the extent of those improvements depends on your individual circumstances, including your starting point, how often you use it and how long for.
You won’t reap any rewards if you’re just whipping it out of its dock and lock station for just five minutes a week. Like training any muscle group, you need to put some effort in and stay consistent to see results.
Elvie pelvic floor trainer review
At the GHI, we enlisted a panel of women (me included) to trial the Elvie pelvic floor trainer over a six-week period. We judged it on a range of factors including design, instructions, ease of use, comfort and performance, noting whether we saw any improvements to our pelvic floor strength.
Elvie was awarded 74/100 overall, with testers praising the engaging, user-friendly app and detailed feedback, helping them to nail their technique. “It’s easy to use and I noticed the benefits straightaway,” said one panellist. They also liked that it’s easy to clean and transport – plus it’s safe to use with an IUD.
The pros
Easy to use: You simply charge it up, download the accompanying app, pop in a few details and you’re ready to go. It also comes with handy instructions to make the set-up process even easier.
Simple to store and carry: It has a cute little dock and lock pod for easy storage. You simply slip the Elvie into place, slide over the cover and, when it needs charging, the cable plugs directly into the pod itself.
The design is also very discreet, so you can happily leave it on your bedside table or carry it around with you without any unwanted questions.
Handy reminders: Doing pelvic floor exercises consistently is tiresome, and as you can’t actually see your pelvic floor muscles, it’s easy to get complacent. To keep you on track, Elvie allows you to set daily reminders.
Fun to use: Having something to focus on while you’re doing your Kegels makes a big difference. The game is very simple – I began to take it very personally when I didn’t get the points I wanted. It turns out, my pelvic floor muscles weren’t as strong as I thought, and Elvie motivated me to keep going.
You can track your progress: The fact that you can review your progress via the app is also extremely motivating. Elvie uses a patented motion sensor system, providing real-time feedback on your technique and giving you a strength score, so you can see your hard work paying off.
The cons
It’s pricey: At £169, there’s no denying that the Elvie trainer is an investment. That said, the high-quality device will be with you for the long run, and it comes with a two-year warranty.
There's only one game available: While the game is fantastic and really helped me keep my focus, there is only one option and if you’ve been using the device for a long time, it could become boring. Having a wider choice of games would help keep those motivation levels high.
Final verdict: Is the Elvie pelvic floor trainer worth it?
Despite giving birth to two children with large heads, and working as a fitness instructor for over 20 years, it was only when I went through the menopause that I started noticing issues with my pelvic floor. As such, I wasn’t totally surprised when I took my initial Elvie test and, despite lots of encouragement, I was awarded a below-average “must try harder” score. And so, I did.
Carving out five minutes each day to lie down and look at my phone without scrolling through Instagram was an unusual feeling, but I was determined to get better. After four weeks, it was encouraging to see that my grades were steadily improving, and I felt that I was much more aware of my pelvic floor muscles when I was doing everyday things such as working out or writing (I am holding them as I type).
When I reached my six-week goal, my pelvic performance on the app had drastically improved, coming in at 4/5 instead of 1/5 like at the start of my Elvie journey.
For me, the best part was the biofeedback, allowing me to see the results on my screen. You can’t physically see your pelvic floor muscles improving and no one is going to compliment you on your pelvic six pack, but Elvie will let you know when you’re doing a good job.
If you need any more reason to give Elvie ago, having strong pelvic floor muscles can also improve sexual sensations, arousal and orgasms. Happy days!
The Elvie pelvic floor trainer is available to buy from Amazon, John Lewis and Boots.
More GHI Approved pelvic floor trainers
Score: 81/100
If you don't want to faff about with an app, this simple Kegel ball set, which features six pear drop-shaped weights, is worth considering. As your pelvic floor muscles get stronger, you can progress to a heavier weight.
Panellists said the silicone material was ultra soft and they appreciated the accompanying e-book, with handy guidance on how to get started. Testers noted improvements in their bladder control after six weeks and said they would happily continue using the set after the trial period.
Score: 72/100
Testers rated this Kegel toning set from leading sex toy brand Lovehoney, saying they noticed big improvements in their bladder control.
It includes three weights and boasts a clever loop design, which makes it easy to pull the ball out once you've finished squeezing. The design is subtle and it comes with an accompanying carry case for discreet storage.
Score: 70/100
If you haven't got the budget to splash out on a fancy smart trainer, consider this simple but effective Intimina option.
The battery-powered device uses biofeedback to coach you through five-minute Kegel workouts, letting you know when to relax and contract the muscles. As it detects you getting stronger, it will make the exercises more challenging. It doesn't have an accompanying app, but it's made from medical grade silicone and comes with a travel pouch.
Kim Hawley is our health and fitness product tester. Her career in fitness has spanned over 30 years. Prior to joining the Good Housekeeping Institute, she worked as a personal trainer, writer and fitness instructor for some of London’s most prestigious health clubs, including The Harbour Club, David Lloyd and The Chelsea Club. Passionate about women’s health and fitness, especially in pre/post menopause, she is also a Level 4 PT and holds a professional nutritional qualification. Kim is responsible for rigorously testing everything from cross trainers to smart watches.
Angela is our Head of Testing managing all categories from Food & Drink to Homes. She has over 14 years’ food industry experience, helping companies such as Sainsbury’s, Pret, Nando’s and Leon achieve sustainable growth through innovative product development – and she’s even cooked for Heston Blumenthal! Her sensory evaluation training and finely honed taste buds means she knows exactly what’s worth spending money on. She led the food and drink testing team, who test more than 1,000 products each year, for seven years. Angela is WSET wine level 2 certified and has been a judge five years in a row for the British Sandwich Awards and the Pizza and Pasta Awards.
