MY MIMI · PERIOD CARE IN MOTION
Can You Exercise
With a Menstrual Disc?
From your morning walk to your last set. Learn how to find a comfortable fit, prepare for your favourite activity and handle the “what ifs” before you move.
THE SHORT ANSWER
Yes. Get the fit right,
then get moving.
You can exercise with a menstrual disc, including running, gym workouts, Pilates, yoga, cycling, CrossFit, walking and swimming. It should feel comfortable and stay securely tucked behind your pubic bone.
Start with a short session while you learn your fit. Empty the disc as often as your flow requires, and follow its wear and cleaning instructions.
UNDERSTAND YOUR FIT
Why a menstrual disc stays in place
A menstrual disc sits high in the vagina, in the space around the cervix called the vaginal fornix. The front rim tucks behind the pubic bone. It collects menstrual fluid in its basin and relies on its fit within your anatomy, rather than the cup-style suction seal of a menstrual cup.
That positioning is what matters for menstrual disc exercise. You do not need to actively clench to keep it there, and a tighter pair of leggings will not fix a disc that is sitting too low.
Aim towards the tailbone
Pinch the disc narrow and guide it back at a comfortable angle, following the insertion instructions.
Tuck the front rim
The rim needs to sit behind the pubic bone, with the basin positioned to collect flow from the cervix.
Check, then move
Sit, stand and try a gentle movement. If you notice pressure, slipping or pain, pause and reposition.
New to discs? Start with how to use a menstrual disc, then find your disc size. A disc can be positioned correctly and still be the wrong fit for your body.
YOUR ACTIVITY, YOUR PACE
How to exercise with a menstrual disc
Use these practical starting points to build confidence in your fit. They are not a training programme or a guarantee against leaks. Choose the intensity that feels right for you, and take a break whenever you need one.
Running
Find your rhythm.
Yes, you can run with a menstrual disc when it fits comfortably and stays tucked in place. There is no external string to manage under your shorts, and the disc collects your flow internally. The useful question is how it feels on your body during movement, rather than whether you run fast or slow.
Try your first menstrual disc running session on a short, familiar route with a toilet nearby. Walk, build to an easy jog, then check for pressure or leaking before attempting a longer run. Save a race, remote trail or interval session for after you have learnt your fit and emptying routine.
Empty your disc if needed, check the front rim is tucked, and pack a backup product for longer outings. If leaking starts, take a break and check the fit rather than running through it.
Gym
Lift with confidence in your fit.
A menstrual disc can be used for gym sessions, including squats, lunges, resistance machines and weight training. A comfortable fit at rest is a useful starting point, but try the movements you actually plan to do during your warm-up.
For your first menstrual disc gym workout, begin with familiar exercises and manageable loads. Notice whether the disc becomes low, uncomfortable or leaky as you move. If that happens during lifting, pause to empty and reposition it. Repeated leaking during a particular exercise deserves a fit check; adding more weight is not the way to test it.
You do not need to keep squeezing your pelvic floor to hold the disc in place. If you notice pelvic heaviness, pain or bladder pressure, stop and seek advice from a qualified health professional if it persists.
Pilates
Make room for comfortable movement.
You can use a menstrual disc for Pilates, including mat and reformer classes. A disc should allow you to focus on the movement rather than a pad shifting against your clothing. It should not create a poking sensation or uncomfortable pressure during a roll-down, bridge or leg series.
For your first menstrual disc Pilates class, give yourself time to insert it before arriving. Try a few gentle movements at home, then start class with the options that feel comfortable that day. If the rim becomes noticeable when you curl or fold, pause and check its position.
Use the toilet and check your disc before getting onto the reformer. Choose your outfit for comfort; tight activewear cannot correct an insecure disc fit.
Yoga
Flow at your own pace.
A menstrual disc can be worn for yoga, from a gentle stretch to a more active class. Your period product should not be the reason you have to keep readjusting your leggings or avoid a comfortable pose.
If you are new to menstrual disc yoga practice, explore a few familiar positions before a full class. A forward fold, gentle twist and downward dog can help you notice discomfort without making the class your first fit check. For inversions or a demanding sequence, follow your usual practice and your teacher’s guidance, and stop if something hurts. Wearing a disc does not make a pose suitable for everyone.
Plan your bathroom timing around the class and the time already spent wearing your disc. Sweating does not reset its wear time, and a longer class is not a reason to exceed the product instructions.
Cycling
Settle into the saddle.
A menstrual disc can be an option for outdoor rides, commuting and spin classes. Because it sits internally, there is no pad between your body and the saddle. Comfort still depends on your individual fit, clothing and riding position.
Start with a short ride or easy spin and try both sitting and standing on the pedals. If you notice internal pressure in the saddle, take a break and check the disc. Do not assume you need to tolerate that sensation for the whole ride. A product that feels fine standing up should also feel comfortable in the position you will spend time in.
Include a toilet stop in your route and carry clean water and a spare period product. Emptying needs depend on your flow as well as the time you are riding.
CrossFit
Build up to the full session.
You can try a menstrual disc for CrossFit and mixed workouts that combine lifting, rowing, running or jumping. Because a session can change movement quickly, it helps to know your disc is comfortable across several movements before a timed workout.
Use the warm-up to try a few controlled squats, an easy row and gentle hops if those are part of your normal training. Increase intensity only while you remain comfortable. A disc that shifts or releases blood during a lift or jump needs checking; repeated leakage is not a feature you should have to accept during training.
Take a bathroom break if something feels different. Scale the session to how you feel and use backup protection while learning your fit, especially on heavier days.
Walking
A simple place to start.
Walking can be a useful first activity with a menstrual disc because you can choose a short route, a comfortable pace and an easy return home. There is no need to begin with a demanding workout to see whether the disc suits you.
Try wearing it around the house, then take a short walk. Notice whether you can sit, stand and move without feeling the rim. If everything feels comfortable, build up to your usual walk. For a hike, consider how you will manage emptying and hand hygiene when facilities are limited.
Choose a route with an easy turnaround. Feeling tired, crampy or simply wanting a rest is enough reason to shorten the walk.
Swimming
Pool, ocean or a few easy laps.
Yes, you can swim with a menstrual disc. It collects menstrual fluid internally and has no external string, making it a practical option under swimwear. A secure fit still matters in water; no period product can guarantee that leaks will never happen.
Empty your disc if needed and check its position before you swim. For your first attempt, choose a shorter swim somewhere with accessible toilets. Afterwards, manage emptying according to your flow and wear time, and follow the usual cleaning instructions. A quick dip does not require a different insertion technique.
Read the guide to swimming with a menstrual disc for more preparation tips. Ordinary pads and liners are not suitable backup protection in water.
Your first gym session with my mimi
Imagine you are heading to the gym for a short session: a treadmill warm-up, a few squats and some stretching. It is your first workout wearing my mimi, so you leave a little extra time before heading out.
At home, you insert your clean disc, tuck the front rim behind your pubic bone and check how it feels while sitting and standing. You pack a spare period product and choose a session where a bathroom break will be easy.
At the gym, you start with a gentle walk. If the disc feels comfortable, you move on to your familiar exercises, checking in with your body as you go. If you notice pressure, slipping or leaking, you pause, use the bathroom and check the fit instead of pushing through.
Afterwards, you consider your flow and how long you have been wearing the disc, then empty and clean it when needed according to the instructions. The aim is a manageable first session that helps you learn what works for your body.
THE “WHAT IFS”, ANSWERED
Common concerns about menstrual discs and exercise
Will it leak when I move?
Leaks can happen if the rim is untucked, the basin is not collecting flow from the cervix, the disc is full or the size does not suit you. Note when leaking happens: immediately after insertion, after several hours, or during one particular movement.
That pattern can help you decide what to check first. Use the menstrual disc leaking guide instead of assuming all exercise is off limits.
What about auto-dumping?
Some people notice a disc releases fluid while using the toilet. A temporary shift in position can cause this; it is different from the whole disc falling out.
With clean hands, check the rim is tucked again afterwards. Leaking while training is a reason to check fit and fullness. Read what to know about auto-dumping.
Should I be able to feel it?
A comfortable disc should be easy to forget about. A rim that pokes, ongoing pressure or a low sliding sensation is a reason to remove and reposition it.
If discomfort continues, stop using it and speak with a health professional. Persistent bladder pressure, difficulty urinating or pelvic heaviness should not be treated as a normal part of learning.
What if my flow is heavy?
Plan earlier emptying rather than assuming the maximum wear time will suit your flow. Toilet access matters on a long run or ride, especially while learning how quickly your disc fills.
If bleeding is disrupting exercise or everyday life, discuss it with a health professional. The period flow calculator can help you describe your pattern; it does not diagnose the cause.
PAUSE. RESET. CHECK THE FIT.
If your menstrual disc slips or falls out
A disc moving out of place is frustrating, but it gives you a clear reason to stop and reassess. Do not keep pushing it back during a workout without checking what is happening.
- Stop and go somewhere private. Wash your hands before touching or removing the disc. Use a backup product while you sort it out.
- Remove it gently and empty it. Follow the removal instructions, using the loop tab or rim as directed. Avoid yanking or repeated straining.
- Clean it before reuse. If it lands on the floor or in the toilet, do not reinsert it after a quick wipe. Use a backup until you can clean and sanitise it according to the product instructions. Replace it if damaged or if you cannot clean it adequately. See the cleaning guide.
- Recheck position and size. Reinsert only when it is clean and you feel comfortable. Check the front rim is tucked and the disc feels secure. Repeated slipping or pressure may mean the size does not suit you.
- Restart gently, or finish for today. Try walking and sitting before returning to your session. If it slips again, switch to another product and ask for help with fit.
For further support, explore common menstrual disc problems or contact my mimi. For pain, persistent symptoms or difficulty removing the disc, seek medical care.
A FEW MORE THINGS TO KNOW
Menstrual disc exercise FAQs
Can you exercise with a menstrual disc?
Yes. A well-fitting menstrual disc can be worn for running, gym workouts, Pilates, yoga, cycling, CrossFit, walking and swimming. Check that it feels comfortable and stays tucked in place. Empty it according to your flow and the product instructions.
Can you workout with a menstrual disc on a heavy day?
Yes, if you feel well enough, but you may need to empty it more often. Start with an empty disc, plan toilet access and consider suitable backup protection while learning your routine. If bleeding affects your daily activities or makes you feel dizzy or unusually tired, speak with a health professional.
Does a menstrual disc fall out during exercise?
A correctly positioned disc should stay in place, but an unsuitable fit or an untucked rim can allow it to slip or leak. If it moves low or comes out, stop, remove it and check the fit before trying again. Repeated slipping is a reason to review positioning and size.
Can I squat or lift weights with a menstrual disc?
Yes, if the disc remains comfortable and secure. Start with familiar movements and manageable loads. If squatting or lifting repeatedly causes leaking, pressure or slipping, pause and check the disc rather than continuing through it.
Can I do yoga or Pilates with a menstrual disc?
Yes. Try a few familiar movements first, then build up to your usual class. You should not need to tolerate pinching, low pressure or a noticeable rim. Stop and reposition the disc if it feels uncomfortable.
Can I run or jump with a menstrual disc?
Yes, a secure disc can be used for running and jumping. Test your fit on a short, easy session before a race or intense workout. If movement causes leaking, check positioning, fullness and size.
Can a menstrual disc auto-dump during a workout?
Some people notice a disc releases fluid during toilet use as its position changes. Blood leaking during exercise should prompt a fit and fullness check. Do not treat repeated workout leakage as something you have to put up with.
How long can I wear my mimi during sport?
The my mimi menstrual disc is designed for up to 12 hours of wear, depending on your flow. Count the time before, during and after sport. Empty it sooner when needed, and fully remove and clean it as directed; toilet auto-dumping does not restart the wear-time clock.
Do I need to remove my disc immediately after every workout?
Not necessarily. Check your flow, comfort and total wear time. Remove and empty it if needed and follow the cleaning instructions. Do not leave it in beyond the maximum wear time simply because you have finished exercising.
Should I choose a larger disc for exercise?
Not automatically. Choose the size that fits your anatomy comfortably and stays in position. A larger disc is not necessarily more secure. Use the my mimi size guide and ask for support if your disc repeatedly slips or causes pressure.
Can I use a tampon as backup with my disc?
Do not insert a tampon or another menstrual disc alongside your disc. For land-based activity, period underwear or a liner can provide external backup while you learn your fit. Ordinary pads and liners are not suitable for swimming.
What if I cannot remove my menstrual disc?
Pause, breathe and follow the removal instructions. Avoid force, repeated straining or using tools. If you still cannot remove it, seek medical help promptly. Get urgent care if you also have severe pain or feel very unwell.
PERIOD CARE THAT FITS YOUR DAY
Meet your next
workout companion.
The reusable my mimi menstrual disc is made from medical-grade silicone, with two size options and an integrated loop tab to support removal.
Start with the fit. Then make room for the movement you love.
Up to 12 hours of wear, depending on your flow. Empty sooner when needed.
