Learning to insert and remove your menstrual cup takes practice. Don't worry if it feels tricky at first! Most women get comfortable within 2-3 cycles. This chapter will walk you through every step and share tips to make the process easier.

Before You Start

Always wash your hands with soap and water before handling your cup. Make sure your cup is clean and sterilized before first use. Find a comfortable, private place where you can relax. Being tense makes insertion harder.

Many women find it easiest to practice in the shower at first. The warm water helps you relax, and any small spills are easy to clean up.

Popular Folding Techniques

You need to fold your cup to make it small enough to insert. Here are three popular folds that work well for beginners:

C-fold (U-fold): Press the cup flat, then fold it in half. It looks like the letter C or U. This is the easiest fold to hold but creates the widest insertion point.
Punch-down fold: Push one rim down into the center of the cup with your finger. This creates the smallest insertion point and works great for beginners.
7-fold: Press one corner of the rim diagonally down to the opposite side. It looks like the number 7. This fold is narrow and many women find it comfortable.

Try different folds to see which one feels easiest for you. There's no one "right" fold. The best fold is the one that works for your body.

How to Insert Your Cup

Follow these steps for successful insertion:

Get comfortable: Squat, sit on the toilet, stand with one leg up, or whatever position feels natural to you.
Relax your muscles: Take a deep breath. Tense muscles make insertion much harder.
Fold your cup: Choose your folding technique and hold the fold firmly with your thumb and finger.
Aim toward your tailbone: Don't push straight up. Angle the cup toward the small of your back.
Insert gently: Push the folded cup in until the stem is just inside or barely visible. The cup sits lower than a tampon.
Let it open: Release your hold and let the cup pop open inside. You might feel or hear a small "pop."

If the cup doesn't pop open fully, try rotating it gently or running your finger around the base to check that the rim is open. A properly opened cup creates a seal that prevents leaks.

Checking for a Good Seal

Once your cup is inserted, check that it's sealed properly. Run your finger around the base of the cup. It should feel round, not squished or folded. Give the stem a gentle tug. If you feel resistance, the seal is working.

Some cups have air holes near the rim. These help with seal creation and suction release. Make sure the holes aren't blocked by vaginal tissue.

How to Remove Your Cup

Removing your cup is easier when you know the right technique:

Wash your hands: Always start with clean hands.
Get comfortable: Use the same position you used for insertion.
Relax and bear down: Use your pelvic floor muscles to push down gently. This brings the cup closer to the opening.
Break the seal first: This is the most important step! Pinch the base of the cup to release the suction. Don't just pull the stem.
Remove slowly: Keep pinching the base while you pull the cup out and down. Keep it upright to avoid spills.
Empty and rinse: Pour the contents into the toilet. Rinse the cup with water before reinserting.

Never yank the cup out by the stem alone. This pulls against the suction seal and can be uncomfortable. Always break the seal first by pinching the base.

Common Beginner Mistakes

Here are mistakes most beginners make and how to avoid them:

Pushing straight up: Cups angle back toward your tailbone, not straight up. Follow your vaginal canal's natural angle.
Not breaking the seal: Always pinch the base before removing. Pulling without breaking the seal creates uncomfortable suction.
Inserting too high: Cups sit lower than tampons. The stem should be just inside or barely visible when inserted correctly.
Being too tense: Relax! Tense muscles make everything harder. Take deep breaths and give yourself time.
Giving up too soon: Most women need 2-3 cycles to feel confident. Practice makes perfect.

Tips for Easier Insertion and Removal

Use these tips to make the process smoother:

Apply a small amount of water-based lubricant to the rim if needed
Practice during your period when natural lubrication helps
Try different positions until you find what works best
Trim the stem if it pokes or bothers you (but not too short!)
Empty your cup before it gets too full (especially while learning)
Watch video tutorials to see the techniques in action

Finding Your Perfect Cup

Some cups are easier to insert and remove than others. Softer cups fold more easily. Cups with ring stems or flat tabs might be easier to grip during removal. Cup length matters too—shorter cups work better for low cervixes.

Take our Cup-Figurator quiz to find cups that match your body and experience level. We recommend cups that are beginner-friendly when you're just starting out.

Be Patient with Yourself

Learning to use a menstrual cup is a skill, just like riding a bike or learning to swim. It feels awkward at first, but it gets easier with practice. Every woman who uses cups successfully started exactly where you are now.

Give yourself a few cycles to learn. Soon you'll insert and remove your cup without even thinking about it. The learning curve is worth it for years of comfortable, eco-friendly period protection!