You've decided to take your pelvic floor health seriously—and you're ready to start training with your FemmeFlexor. Whether you're looking to reduce bladder leaks, support recovery after childbirth, or simply strengthen muscles you've been ignoring, this guide will walk you through everything you need to feel confident, safe, and set up for success.

Here's the quick answer: The FemmeFlexor is a progressive pelvic floor resistance tool used during controlled contractions. You insert it, squeeze your pelvic floor muscles against its gentle resistance, and release. Start with short sessions of 5-10 minutes, 3-4 times per week, and build up gradually over time. The resistance helps your muscles engage more effectively than "air Kegels" alone.

This step-by-step guide covers everything from preparation to progression—so you can build a routine that actually works for your body and schedule.

What FemmeFlexor Is (and Who It's For)

The FemmeFlexor is a pelvic floor resistance trainer created by Wanda Cotie, a Canadian sexual wellness entrepreneur who saw too many women struggling with symptoms they thought they just had to accept. Unlike simple Kegel balls or passive weights, the FemmeFlexor's patented design targets all three layers of your pelvic floor muscles, providing consistent resistance that helps muscles strengthen more effectively than squeezing against air alone.

FemmeFlexor is designed for: Women experiencing stress incontinence (leaks when coughing, laughing, exercising), postpartum recovery (with provider clearance), perimenopause and menopause-related pelvic floor changes, prolapse prevention and support, and anyone wanting to strengthen their pelvic floor proactively.

Key product features: 100% platinum-cured, medical-grade silicone that's body-safe and easy to clean; hand-made in Canada with quality craftsmanship; patented design that provides progressive resistance; and a one-time investment that may reduce long-term reliance on disposable incontinence products (which can cost $50-150+ CAD monthly).

Before You Begin: Safety, Clearance, and Comfort

Most women can safely use internal pelvic floor trainers, but some situations require professional guidance first:

If you're unsure whether internal training is right for you, a pelvic floor physiotherapist can assess your specific situation. In Canada, many accept self-referrals—you can often book directly without needing a doctor's referral first. If you're noticing signs your pelvic floor needs more support, professional assessment helps determine whether you need strengthening, relaxation work, or coordination training.

Getting to Know Your FemmeFlexor

Before your first use, take a moment to examine your FemmeFlexor. The device is made from platinum-cured silicone—smooth, flexible, and body-safe. Notice the shape: it's designed to be inserted comfortably while providing resistance when you contract your pelvic floor muscles around it.

The flared base stays outside your body during use, ensuring the device stays in place and is easy to remove. The internal portion is shaped to target the three layers of pelvic floor muscles when you squeeze.

Step 1 – Preparing Your Space and Body

Step 2 – Inserting FemmeFlexor Comfortably

Step 3 – Learning the Basic Contraction with Resistance

What you should feel: A gentle squeezing effort, awareness of your muscles working against resistance, and a clear difference between contracted and relaxed states. You should NOT feel pain, sharp discomfort, or pressure in your lower back or abdomen.

Step 4 – Building a Beginner Routine

Step 5 – Progressing Over Time

Signs you're ready to progress: The current routine feels manageable (not exhausting). You can complete full hold times without muscles fatiguing mid-contraction. You're not experiencing any discomfort or worsening symptoms.

Common Mistakes to Avoid

Holding your breath: Breathe normally throughout contractions. Breath-holding increases abdominal pressure and works against your pelvic floor.

Bearing down instead of lifting: The contraction should feel like a squeeze-and-lift, not a pushing-down. If you're unsure, imagine picking up a marble with your vagina—it's a lifting motion.

Overtraining: More is not better. Training daily from the start, doing multiple long sessions, or ignoring fatigue signals can lead to muscle tension and worsening symptoms. Start conservative and progress gradually.

Forgetting to relax: Full relaxation between contractions is essential. If you only squeeze without releasing completely, you may develop pelvic floor tension rather than healthy strength.

Pushing through pain: Pelvic floor training should never hurt. Pain is a signal to stop, reassess, and consult a professional if needed.

Cleaning, Storage, and Long-Term Care

Before each use: Rinse your FemmeFlexor with warm water and wash with mild, unscented soap. Rinse thoroughly to remove all soap residue.

After each use: Wash again with warm water and mild soap immediately after training. Rinse completely, pat dry with a clean lint-free cloth, and allow to air dry fully before storing.

Storage: Keep your FemmeFlexor in a clean, breathable pouch—not an airtight container that can trap moisture. Store away from direct sunlight and extreme temperatures.

What to avoid: Harsh chemicals, antibacterial soaps, alcohol-based cleaners, and silicone-based lubricants (which can degrade silicone devices). Stick to water-based lubricants like Sutil Luxe Body Glide.

With proper care, your platinum-cured silicone FemmeFlexor will last for years—making it a worthwhile one-time investment compared to ongoing costs of disposable incontinence products.

When to Adjust Your Plan or See a Professional

Adjust your routine if: You feel fatigued or sore after sessions (reduce intensity/frequency). Progress has plateaued after consistent training (consider professional guidance). Your symptoms change in any direction.

See a pelvic floor physiotherapist if: You experience pain during or after training. Your symptoms worsen rather than improve. You're unsure whether you're doing the exercises correctly. You have new symptoms like increased urgency, pelvic pressure, or difficulty emptying your bladder.

In Canada, pelvic floor physiotherapists practice in every province. Many accept self-referrals—you can search provincial physiotherapy association directories to find practitioners in your area. Some extended health benefits cover pelvic floor physiotherapy, so check your plan.

FAQs: Training with FemmeFlexor