The best kegel weights and pelvic floor trainers, and who should skip them (2026)

Weights versus biofeedback trainers.

Both are tools for the same exercise, a Kegel: squeezing and lifting the pelvic floor muscles, then fully relaxing them. They help in different ways.

	Kegel weights	Biofeedback trainers
How it works	You hold a weighted cone in place, so the muscles work against gravity	A sensor measures your squeeze and shows it on your phone
What it teaches	Strength and endurance	Technique, and whether you are relaxing fully
Evidence	Cochrane review: better than no treatment for stress leaks, similar to standard training	Cochrane review: little to no added benefit over training alone, but higher satisfaction
Best for	People who already know how to do a correct Kegel	People unsure they are using the right muscles
Needs a phone	No	Yes
Our pick	Pixie Inner Core Strength Set	VagiYoga Smart Kegel Trainer

What the research says about weights. A Cochrane review pooled 23 trials and 1,806 women with stress urinary incontinence. Weighted cones were better than no active treatment, and there was little evidence of a difference between cones and standard pelvic floor muscle training. The authors called this tentative, because the trials were small and measured different things, and said cones could be offered as one option for women who find them acceptable.

What the research says about biofeedback. A 2025 Cochrane review of 41 studies and 3,483 women found that adding biofeedback to pelvic floor training made little to no difference to incontinence quality of life, and only a small, probably unimportant drop in daily leaks. Women using biofeedback may have been more satisfied with their results. In plain terms: biofeedback does not make the exercise work better, but it can make it easier to do correctly and stick with, and that is most of the battle.

Who benefits.

• Stress urinary incontinence. ACOG defines it as leaking when you cough, laugh, sneeze or exercise, and lists physical therapy among the nonsurgical first steps. This is where the evidence for pelvic floor training is strongest.
• After pregnancy and birth. Cleveland Clinic notes Kegels can help with bladder control around pregnancy. Wait until your clinician clears you after delivery before inserting any device.
• Urgency, prolapse and bowel control. Cleveland Clinic lists urgency, fecal incontinence and pelvic organ prolapse among the problems Kegels can help.

Who should not, at least not yet.

This is the part most product pages leave out. Kegels strengthen and tighten. That is the wrong direction for a pelvic floor that is already tight, overactive or painful.

Cleveland Clinic warns that doing too many Kegels, or doing them when you do not need to, can make the muscles too tense, and that pain during Kegels is a sign something is wrong. If you have pelvic pain, painful sex, vaginismus, burning at the vaginal opening, or a feeling that you cannot fully relax down there, see a pelvic floor physical therapist before buying anything. Many people in that group need to learn to relax the pelvic floor first, and tools like dilators may fit better.

Skip inserted devices during an active vaginal infection, and ask your clinician before using one if you are pregnant.

Our picks.

• VagiYoga Smart Kegel Trainer, best biofeedback trainer. An app connected trainer that shows your squeeze on your phone, so you can see whether you are using the right muscles and relaxing fully afterward. It comes with a water based gel and is sold and returned through Amazon. The trade offs are a smaller brand behind it and needing your phone every session.
• Pixie Inner Core Strength Set, best weights. Six graduated silicone weights, medical grade by the brand's description, each with a removal cord. No app, no charging. Best for people who already know how to find and relax the right muscles, and not for anyone with pelvic pain or a tight pelvic floor. It takes weeks of consistency.

Elvie and Perifit make two of the best known app connected trainers. Both are sold direct by their makers rather than on Amazon, so we do not list them here.

We chose these on published specifications, materials and the approach each takes. We have not tested them hands on.

A note on jade eggs.

Stone eggs marketed for vaginal use are not the weighted cones studied in clinical trials, and they are not medical devices. If you want a weight, choose medical grade silicone with a removal cord.

How to start.

1. Learn the move without a device. Cleveland Clinic suggests finding the muscles by imagining you are stopping gas or briefly stopping your urine stream. Only stop your stream once or twice to learn the feeling. Doing it regularly while peeing can raise infection risk.
2. Practice the basic set. Cleveland Clinic's starting routine is to squeeze for three seconds and relax for three seconds, five to ten times, twice a day, building up to five second holds.
3. Relax fully between squeezes. The release matters as much as the squeeze.
4. Add a trainer or the lightest weight. Use a little water based lube if insertion is dry, and follow the device's instructions.
5. Progress slowly. Move up a weight only when the current one feels easy. Stop if anything hurts.
6. Give it time. Cleveland Clinic says results typically appear within six to eight weeks.

When to see a clinician.

See a clinician or a pelvic floor physical therapist if you have pelvic pain, pain with Kegels or sex, leaks that are not improving after a couple of months of regular practice, a feeling of heaviness or a bulge in the vagina, or blood in your urine. Ask before using any device if you are pregnant or recently gave birth. Leaks are common and very treatable, and there are options beyond Kegels. This page is general information, not medical advice.