step one

Clean and Sanitize.

Use warm water and a scent-free soap for sanitizing your hands and the tool.

step two

Apply Lubricant.

It’s important to completely relax when inserting the Femme Flexor. Your pelvic floor is part of your deep core muscles, so relaxing your upper body and abdominal muscles is going to make insertion more comfortable.

Slowly insert the Femme Flexor into your vagina – just past the entrance – no further. When the entire tool is inside, simply remove your fingers. You’ll likely feel a sensation of fullness and you may already feel the impulse to contract your pelvic floor muscles around the device.

step three

Insert the Femme Flexor.

It’s best to use water-based lubricant to make insertion easier. Apply a small amount of lubricant on the narrow end of the Femme Flexor.

step four


Take a deep breath in.

As you begin to exhale, contract your pelvic floor muscles by squeezing your Femme Flexor.

Keep breathing out while holding your contraction for five seconds. Your diaphragm (your breathing muscle) and your pelvic floor muscles are connected like a piston. When you inhale, your pelvic floor is pushed down. When you exhale, your pelvic floor is lifted up. You should contract your pelvic floor as you exhale to use the momentum.

Repeat this exercise 10 times, and continue to breathe. Do not hold your breath.

As your pelvic floor muscles become stronger, you can increase the number of sets and begin to hold your contraction for up to ten seconds at a time.

step five


Use warm water and a scent-free soap for sanitizing your hands.

Being relaxed is essential for removing the Femme Flexor, so find a comfortable position. We suggest you try returning to the same position you chose to insert the Femme Flexor, or try squatting down, or standing putting one foot on the toilet.

To remove the Femme Flexor, put one or two fingers in your vagina as you use your stomach muscles to push the Femme Flexor down. Grab hold of one of the apertures. Once you have looped your finger into an aperture of the device, slide the Femme Flexor out, gently rocking it from side to side.

step six

Clean and Store.

Rinse the Femme Flexor with water and scent-free soap being extra mindful of the apertures. Store in the original Femme Flexor cotton bag.

Instruction Video