How to Use a Menstrual Cup: A Beginner’s Guide
Learning how to use a menstrual cup can feel a little daunting at first. How do you insert it? How do you know it has opened properly? What size do you choose, and how exactly do you get it out again? The good news is that using a cup is a skill, and for many people it becomes much easier once they have had a little practice.
This beginner’s guide takes you through the whole process, from choosing your cup and inserting it to removal, cleaning and the questions most first-time users have.
What Is a Menstrual Cup and How Does It Work?
A menstrual cup is a small reusable cup worn inside the vaginal canal during your period.
Unlike a tampon, which absorbs menstrual fluid, a cup collects it.
Once inserted, the cup opens inside the vagina and forms a gentle seal against the vaginal walls. This helps keep it securely in place and reduce leaks.
When it is time to empty the cup, you remove it, empty the contents, rinse it according to the care instructions and reinsert it.
Menstrual cups come in different sizes, shapes, lengths and firmness levels, so finding the right fit can make a noticeable difference to comfort and ease of use.
Why Do People Choose Menstrual Cups?
There is no period product that is right for everyone, but menstrual cups appeal to many people because they are reusable and can fit easily into work, exercise, travel and overnight routines.
Some of the reasons people choose a cup include:
- less reliance on disposable period products
- longer periods between changes compared with many disposable products
- less need to carry multiple spare products during the day
- the ability to use a cup for swimming, exercise and overnight wear
- lower ongoing product costs over time
- greater visibility over the material used inside the body
There can be a learning curve, particularly during the first few cycles, so it is worth giving yourself time to find the technique that works for you.
How to Choose the Right Menstrual Cup Size
Cup sizing can sound more complicated than it needs to be.
Age and whether you have given birth can provide some context, but they should not be the only factors you consider.
Your flow, cervix height, cup length, firmness and personal comfort can all influence fit.
As a general starting point:
- a smaller cup may suit lighter flow, a lower cervix or someone who prefers a smaller fit
- a medium cup can suit many people with an average flow
- a higher-capacity cup may be useful for heavier flow or people who prefer to empty their cup less often
For a more detailed explanation, read our menstrual cup size guide.
If you would rather have a recommendation based on a few simple questions, you can also take our Menstrual Cup Size Quiz.
How to Insert a Menstrual Cup Step by Step
- Wash your hands. Start with clean hands and a clean menstrual cup.
- Fold the cup. Choose a fold that gives you a comfortable insertion point.
- Find a comfortable position. You might sit on the toilet, squat or stand with one leg raised.
- Relax your pelvic floor. Tension can make insertion more difficult.
- Insert the folded cup gently. Aim slightly towards your tailbone rather than pushing it straight upwards.
- Allow the cup to open. Once inside, let go of the fold and give the cup a moment to open fully.
- Check the position. Gently feel around the base if needed to make sure the cup has opened and feels comfortable.
Do not force the cup into place. If something feels uncomfortable, remove it, relax and try again with a different position or fold.
Which Menstrual Cup Fold Is Best for Beginners?
There is no single best menstrual cup fold. Some people find one technique much easier than another, so it is worth experimenting.
1. C-Fold
Fold the cup in half to create a “C” shape.
The C-fold is simple to learn and is one of the most common ways to insert a menstrual cup.
2. Punch-Down Fold
Push one side of the rim down into the cup to create a narrower insertion point.
Many beginners like this fold because the tip is smaller than with a traditional C-fold.
3. 7-Fold
Flatten the cup and fold one top corner diagonally towards the opposite side to create a “7” shape.
This fold creates a smaller insertion point while giving you a little more control over the cup as you insert it.
You can also watch our step-by-step cup demonstrations on the Inoya Tips & Tricks page.
How Do You Know if a Menstrual Cup Is Inserted Correctly?
A menstrual cup should feel comfortable once it is positioned properly.
You should not experience significant pressure, poking or pain.
A few things can help you check the fit:
- the cup feels fully open rather than folded
- you can move around comfortably
- you do not feel significant pressure from the cup
- the cup is not leaking because of an obvious fold or incorrect position
You can gently run a clean finger around the base of the cup to check whether it has opened.
Some people also gently rotate or adjust the cup after insertion to help it settle into place.
If you experience persistent discomfort or cramping while using a cup, see our guide to menstrual cups and cramps.
How to Remove a Menstrual Cup
Removal can be one of the biggest concerns for first-time cup users, but it usually becomes easier with practice.
To remove your cup:
- Wash your hands.
- Relax and find a comfortable position.
- Gently bear down if needed to help bring the cup lower.
- Locate the base of the cup.
- Release the seal by gently pinching the base or pressing one side inward with a clean finger.
- Guide the cup out slowly, keeping it reasonably upright to minimise spills.
If your cup has a stem or loop, use it to help locate and steady the cup, but avoid pulling firmly without first releasing the seal.
The Inoya Period Cup has a patented removal loop designed to provide a more secure point to grip and help make removal feel more manageable.
If your cup ever feels difficult to remove, our guide on what to do if a menstrual cup feels stuck takes you through the process in more detail.
How to Clean and Sterilise a Menstrual Cup
Good cup care is fairly simple.
Always wash your hands before handling your menstrual cup and follow the specific care instructions provided with your product.
During your period, rinse your cup between uses and clean it according to the manufacturer's instructions.
At the recommended points in your cycle, sterilise the cup thoroughly before storing or using it again.
The Inoya Cup can be sterilised using the method provided in the product instructions. You can also follow our step-by-step sterilising guide.
If you prefer a simple microwave option, the Inoya Cup Steriliser was designed for cup care and also folds down for storage and travel.
How Long Can You Wear a Menstrual Cup?
Wear time varies between brands, cup sizes and individual flow.
Always follow the instructions for the cup you are using and empty it sooner if your flow requires it.
A heavier flow may mean emptying your cup more frequently, while someone with a lighter flow may be able to wear it for longer within the recommended wear-time limits.
Learning how quickly your cup fills during different days of your period can help you work out a routine that suits you.
Can You Sleep or Swim With a Menstrual Cup?
For many people, yes.
Once a menstrual cup is comfortably positioned and you are following the product's recommended wear time, it can be used during sleep, exercise and swimming.
This is one of the reasons many cup users find them convenient for longer days, holidays and active routines.
If you are new to cups, it can help to practise at home first so you understand your flow and how often you personally need to empty the cup.
What Should Beginners Look for in a Menstrual Cup?
If you are buying your first menstrual cup, the best choice is not necessarily the one with the longest list of features.
Look for a cup that gives you confidence around the things that matter most:
- a material you understand and trust
- a size that suits your flow and anatomy
- a firmness that feels comfortable
- a design that makes insertion and removal manageable
- clear instructions and customer support
- a sensible trial or size-swap policy if you are unsure about fit
The Inoya Period Cup was designed with first-time users in mind. It is made from soft medical-grade silicone, independently tested and available in three sizes. Its patented removal loop provides a secure point to grip during removal.
If you are completely new to cups, the Inoya Duo pairs the Period Cup with the Cup Steriliser so you have both the cup and a simple way to care for it from the beginning.
Tips for Using a Menstrual Cup for the First Time
Most people do not become experts on their first attempt, and there is no reason you need to.
- Try your cup at home when you are not rushed.
- Experiment with more than one fold.
- Relax your pelvic floor rather than forcing insertion.
- Use a small amount of water-based lubricant if needed.
- Wear backup protection while you learn if that gives you more confidence.
- Give yourself a few cycles to work out what feels right.
If the cup consistently leaks, feels uncomfortable or is difficult to reach, it may be worth revisiting your size or position rather than assuming cups simply do not work for you.
Frequently Asked Questions
Are Menstrual Cups Safe?
When used correctly and according to the manufacturer's instructions, menstrual cups are considered a safe period-care option for most people.
Good hygiene, appropriate wear time and choosing a cup from a reputable manufacturer are important.
Do Menstrual Cups Hurt?
A menstrual cup should not cause significant pain when it is inserted and positioned comfortably.
If insertion hurts, stop rather than forcing the cup. Try a different fold, position or size.
Persistent or significant pain should be discussed with a qualified healthcare professional.
Can a Menstrual Cup Get Lost Inside You?
No. A menstrual cup cannot travel beyond the vaginal canal because the cervix sits at the top of the vagina.
It can occasionally move higher and feel harder to reach, but it cannot disappear into the rest of the body.
What if My Menstrual Cup Leaks?
Leaks can happen for several reasons, including the cup not opening completely, incorrect positioning, the cervix sitting partly outside the cup or the cup becoming full.
Check that the cup has opened fully and that the size and capacity suit your flow.
What Size Menstrual Cup Should a Beginner Use?
There is no single size that is right for every beginner.
Flow, cervix height, cup length, comfort preference and anatomy all matter. Use our menstrual cup sizing guide or size quiz as a starting point.
Can I Use a Menstrual Cup if I Am Prone to UTIs?
Current research does not suggest that menstrual cups increase the risk of urinary tract infections when used as intended, although individual fit and positioning can matter.
If you experience urinary symptoms or recurrent UTIs, speak with a healthcare professional. You can also read our detailed guide on menstrual cups and UTIs.
The Bottom Line
Learning how to use a menstrual cup takes a little practice, but the basic process is straightforward.
- choose a cup that suits your flow and anatomy
- fold and insert it gently
- check that it has opened comfortably
- release the seal before removal
- clean and care for it according to the instructions
- give yourself time to learn what works for your body
You do not need to get everything right on your first period.
For many people, confidence comes from trying a few folds, understanding their flow and becoming more familiar with insertion and removal over the first few cycles.
If you are ready to try a cup, explore the Inoya Period Cup, or start with the Inoya Duo if you would like your cup and steriliser together.
About the Author
Helena is the Founder of Inoya, an Australian period care company focused on raising the standard of period care through thoughtful product design, better material choices, transparency and a science-informed approach. Drawing on her background as a registered nurse and public health practitioner, Helena is passionate about helping women make informed decisions about their menstrual health and the products they use on and in their bodies.
Last reviewed: October 2026
Medical disclaimer: This article provides general educational information and is not a substitute for personalised medical advice, diagnosis or treatment. Speak with a qualified healthcare professional if you are concerned about your symptoms.
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