Using a menstrual cup for the first time can feel a little intimidating.
How do you fold it? How far does it go in? How do you know if it opened? And what happens if you can’t get it back out?
Those are normal questions when you’re learning.
The good news? The process itself is pretty simple:
The part that takes a little practice is figuring out which fold, angle, and position feel best for your body.
This beginner’s guide walks you through how to insert a menstrual cup step by step, how to remove it, three easy folds to try, and what to do if something doesn’t feel quite right.
Before You Insert Your Menstrual Cup
A little preparation can make your first try much easier.
Choose Your Cup Size
Andy Flowers menstrual cups are available in Small and Large.
Your flow and personal comfort can help determine which option works best for you.
Not sure which size is right for you? Read our Menstrual Cup Size Guide, then visit our menstrual cups page to compare the Small and Large options.
Wash Your Hands and Cup
Wash your hands thoroughly with soap and water before handling your menstrual cup.
Make sure your cup is clean and prepared according to its care instructions before inserting it.
Find a Comfortable Position
There’s no single “right” position for inserting a menstrual cup.
Try:
- Sitting on the toilet
- Squatting
- Standing with one foot raised
- Standing with your knees slightly bent
Choose whichever position helps you feel comfortable and relaxed.
Give Yourself Time
Your first attempt probably isn’t something you want to do when you’re already 10 minutes late for work.
Try your cup at home when you have a little time to figure things out without feeling rushed.
Make Insertion Easier
If the cup feels difficult to insert, wetting the rim with a little water may help.
If you prefer to use lubricant, check your cup’s instructions and choose a compatible water-based lubricant.
Beginner Tip: Don’t force it. If something feels uncomfortable, stop, relax, reposition yourself, or try a different fold.
How to Insert a Menstrual Cup in 7 Easy Steps
Once you’re comfortable and ready, here’s how to put in a menstrual cup.
Step 1: Fold Your Menstrual Cup
Start by folding the cup so the rim becomes smaller and easier to insert.
The C-fold, punch-down fold, and 7-fold are three beginner-friendly options.
Don’t worry about choosing the “perfect” fold. You may need to try a few before finding your favorite.
Step 2: Hold the Fold
Keep the cup folded by holding it firmly near the base with your thumb and fingers.
Keep the folded rim pointing upward.
Step 3: Get Comfortable
Sit, squat, stand, or raise one leg.
Use your free hand to gently separate the labia.
Take your time and try to relax your pelvic muscles.
Step 4: Insert the Cup at an Angle
Gently guide the folded rim into your vagina.
Here’s one of the most helpful things to remember:
Aim slightly back toward your tailbone instead of pushing the cup straight up.
Your vaginal canal isn’t perfectly vertical, so changing the angle can make insertion much easier.
Step 5: Slide the Cup Into Position
Continue gently inserting the cup until the entire cup is inside.
A menstrual cup generally sits lower than a tampon, so you don’t need to push it as high as possible.
There isn’t one exact depth that works for everyone.
You’re looking for a position where the cup can fully open, stay secure, and feel comfortable.
Step 6: Let the Cup Open
Once the cup is in position, release your fold.
The cup should open inside your body.
Run a clean finger around the base.
If the cup feels rounded, it has likely opened.
If you feel a noticeable dent or fold, gently rotate the cup, squeeze and release the base, or try repositioning it.
Step 7: Check the Seal
Gently tug the base of the cup.
You should feel some resistance if the cup has opened and formed a seal.
You don’t need to create powerful suction.
You simply want the cup to feel open, secure, and comfortable.
Quick Check:
That’s the basic process.
3 Easy Menstrual Cup Folds for Beginners
There’s no prize for using a particular fold.
The best menstrual cup fold is simply the one that makes insertion easiest and most comfortable for you.
1. The C-Fold
Press the sides of the cup together until it’s flat, then fold it in half so the rim looks like the letter C.
Why beginners like it: It’s simple, quick, and easy to remember.
Try this fold if: You’re using a menstrual cup for the first time and want to start with the basics.
2. The Punch-Down Fold
Use one finger to push one side of the rim down toward the base of the cup. Then pinch the sides together to hold the fold.
Why beginners like it: It creates a smaller insertion point than the C-fold.
Try this fold if: The C-fold feels too wide or uncomfortable during insertion.
3. The 7-Fold
Flatten the cup, then fold one upper corner diagonally toward the opposite side so the rim resembles the number 7.
Why beginners like it: It creates a narrow insertion point while still being relatively easy to release.
Try this fold if: You want a smaller insertion point but the punch-down fold isn’t working for you.
Still struggling? Change the fold.
Sometimes the difference between “How is this supposed to work?” and “Ohhh, I get it now” is simply trying another fold.
How Do You Know If Your Menstrual Cup Is In Correctly?
This is probably the biggest question first-time users have.
Fortunately, there are a few simple things you can check.
You Should Feel Comfortable
Ideally, you shouldn’t be thinking about your cup once it’s positioned correctly.
You should be able to walk, sit, sleep, exercise, and go about your normal day comfortably.
If you can clearly feel the cup or stem, try adjusting its position.
The Cup Should Be Fully Open
Run a clean finger around the base.
The cup should generally feel rounded rather than noticeably folded or dented.
It Should Feel Secure
Gently tug the base.
Some resistance can indicate that the cup has opened and formed a seal.
You Shouldn’t Have Persistent Leaking
A leak doesn’t automatically mean you need a different cup.
The cup may not have completely opened, it may need to be repositioned, or it may simply be full.
Learning where your menstrual cup naturally sits can take a little experimentation.
How to Remove a Menstrual Cup Without the Panic
You got it in.
Now you’re probably wondering:
How do I get this thing back out?
The most important rule is simple:
The stem can help you locate the cup, but you want to release the seal before removing it.
Step 1: Wash Your Hands
Always start with clean hands.
Step 2: Get Comfortable
Sit on the toilet, squat, or choose whichever position gives you comfortable access to the cup.
Step 3: Bring the Cup Lower
If you can’t easily reach the cup, relax and gently bear down with your pelvic muscles.
This can help move the cup lower.
Step 4: Pinch the Base
Reach the base of the cup and gently pinch it.
This helps release the seal.
Avoid simply pulling downward on the stem without first releasing the seal.
Step 5: Remove It Slowly
Once the seal is released, gently wiggle the cup from side to side as you guide it downward.
Try to keep the cup upright as you remove it to help avoid spills.
Step 6: Empty and Clean
Empty the contents into the toilet.
Clean your cup according to its care instructions before reinserting or storing it.
Menstrual Cup Not Cooperating? Try This.
Your first few attempts may not go perfectly.
That doesn’t necessarily mean the cup isn’t right for you.
Here are some of the most common beginner problems.
“My Menstrual Cup Is Leaking”
First, check whether the cup completely opened.
Run a clean finger around the base and feel for a dent or fold.
If it’s still leaking, try:
- Gently rotating the cup
- Squeezing and releasing the base
- Reinserting it using another fold
- Adjusting the position
- Checking whether the cup is full
- Checking whether your cup size matches your needs
“I Can Feel the Cup”
Try repositioning it slightly higher or lower.
If the cup or stem continues to feel uncomfortable, remove it and try again rather than forcing yourself to wear it.
A menstrual cup should feel comfortable once it’s positioned properly.
“My Menstrual Cup Won’t Open”
This one can be frustrating.
Try gently rotating the cup or running a clean finger around the base.
You can also gently press the vaginal wall away from the cup to give it a little room to open.
Still not working?
Try another fold.
Your body may simply prefer one fold over another.
“I Can’t Reach My Menstrual Cup”
First: don’t panic.
A menstrual cup cannot disappear into the rest of your body.
Relax, sit or squat, and gently bear down with your pelvic muscles. This can help bring the cup lower.
Once you can reach the base, pinch it to release the seal before removing it.
If you’re unable to remove the cup or experience significant pain, seek medical care.
“I Still Can’t Get It Right”
That’s okay.
Try another fold.
Change positions.
Adjust your angle.
Give yourself another attempt later.
Using a menstrual cup is a skill. You don’t have to master it on day one.
Menstrual Cup Questions You Might Be Too Shy to Ask
How do you insert a menstrual cup for the first time?
Fold the menstrual cup to create a smaller insertion point. Get into a comfortable position and gently insert the folded cup while angling it slightly toward your tailbone. Once it’s inside, release the fold and check that the cup has completely opened.
Is inserting a menstrual cup supposed to hurt?
Insertion shouldn’t cause significant pain. You may notice pressure or unfamiliar sensations while you’re learning, but if something hurts, stop rather than forcing the cup into place.
How far should a menstrual cup go in?
There isn’t one exact depth that works for everyone. A menstrual cup generally sits lower than a tampon. It should rest wherever it can fully open, form a seal, and feel comfortable.
Should I feel my menstrual cup when it’s in?
Ideally, you shouldn’t notice it much once it’s positioned correctly.
If you can clearly feel the cup or stem, or you’re uncomfortable, try adjusting its position or reinserting it.
How do I know if my menstrual cup has opened?
Run a clean finger around the base.
Rounded and open? You’re probably good.
Feel a noticeable dent? Give it an adjustment.
You can also gently tug the base and check for resistance.
Why does my menstrual cup keep leaking?
The cup may not have fully opened, may need to be repositioned, may be full, or the size may not be the best fit for your needs.
Start by checking that the cup has completely opened.
Can a menstrual cup get lost inside me?
No. A menstrual cup cannot travel from the vaginal canal into the rest of your body.
If the cup moves higher and becomes difficult to reach, relaxing, squatting, and gently bearing down can help bring it lower.
How long can I wear a menstrual cup?
Follow the wear-time instructions provided with your specific menstrual cup. How frequently you need to empty it can also depend on your flow.
Can I sleep with a menstrual cup?
Many menstrual cups are designed for overnight use. Follow the instructions and maximum wear time provided with your particular cup.
Can I exercise with a menstrual cup?
Menstrual cups are commonly worn during exercise and other everyday activities. Finding a comfortable position and secure seal is especially important when you’re active.
Your First Try Doesn’t Have to Be Perfect
Your first fold might not work.
You might insert it, take it out, and try again.
You might even have a moment where you wonder:
“People actually do this every month?”
Then you change the fold.
Adjust the angle.
Find the position that works for your body.
And suddenly, it makes a lot more sense.
That’s the goal.
Not getting it perfect the first time.
Finding what works for you.
Ready to Try an Andy Flowers Menstrual Cup?
Andy Flowers menstrual cups are available in Small and Large, giving you options based on your flow and needs.
New to cups? Start by comparing the two sizes and learning more about how menstrual cups work.