how to use flex cup™

From features and insertion to

removal, get the lowdown on

Flex Cup

The only cup in the world that removes like a tampon. With a patented pull-tab that breaks the seal for easy removal, Flex Cup is the #1 menstrual cup for a reason.

How to use a menstrual cup

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Meet Flex Cup

It’s the menstrual cup you know and love, but with one major upgrade: Flex Cup changes the period cup game with its patented pull-tab that makes removal easier than ever (and 100% suction-free).

Made with medical-grade silicone and without BPAs, phthalates, or natural rubber latex, Flex Cup is the easy and sustainable tampon alternative you’ve been searching for. It’s reusable, stain-proof, and doesn’t absorb odor—plus, it’s engineered with just enough rigidity to make insertion a breeze.

Meet Flex Cup

Insertion, wear, and removal



Clean your cup. If it’s your first time using your Flex Cup, give it a quick wash with a mild soap or Flex Foaming Cleanser. To completely sanitize your cup in between periods, you can boil it for 10 minutes on the stove (but keep an eye on it while doing so and do not allow your cup to come in contact with the sides of the pot).

cup wash 1


Experiment with folding techniques.There are lots of different ways you can fold your cup for insertion but one of our favorites is called the punchdown fold. To do it, simply push one side of the cup’s rim down towards the base with your thumb, then pinch the sides together.


Get into a comfortable position. Either sitting on the toilet, standing with one leg elevated, or squatting with knees wide—and take a breath to relax your pelvic floor. While holding the cup in its folded position, insert it into the vaginal canal. You don’t have to push it too far back (and it’s normal for the pull-tab to hang slightly outside your body).



To make sure the cup has popped open fully, insert a finger into your vagina and run it around the outside of the cup, feeling for any pleats or indentations. If you notice any, try twisting the cup slightly or pressing gently against your vaginal walls to help it open up. You’ll know your cup is in the right place when you can get up and move around without leaks or discomfort.



Go about your day! Wear Flex Cup for up to 12 hours at a time. Since Slim Fit has the capacity of two super tampons and Full Fit holds as much as three super tampons, you’ll be covered for hours (even on your heavy days).



When you’re ready to remove your cup, start by washing your hands. Hop on the toilet or remove your cup while showering for 100% mess-free removal. Then, simply reach for the pull-tab and grab (or loop your finger through) while pulling down gently. The pull-tab breaks the seal for you, helping the cup slide out easily. Be careful not to pull too hard or too fast to avoid spills.



Dump the contents of the cup into the toilet and then take it to the sink for a rinse. Whenever possible, wash your cup with a mild soap—or with specially-formulated Flex Foaming Cleanser—before reinserting. If you’re out and about with no access to a sink, use Flex Biodegradable Wipes (they’re plant-based and flushable!) to clean off your cup before reinserting.

View the official Flex Cup Instructions for Use.

Remove cup

Flex Cup pro-tips

Insert the cup low

Insert the cup low. Flex Cup does not need to sit super high up in the vaginal canal. How far up it should go depends on your unique anatomy and personal preference: Just make sure that the cup has enough room to pop open all the way. For some, Flex Cup might only need to be inserted about a knuckle deep. If the pull-tab hangs outside your body, you can twist it so that the ring lies parallel to your labia for added comfort. You can also tuck the pull-tab up into your vaginal canal, so it sits alongside the cup.

Twist to place

Twist to place. Pinch and twist the base of the cup as you insert it. This will set the cup into place, help it pop open, and ensure it's properly sealed against the vaginal walls. To be extra sure you’re protected against leaks, run a finger around the base of the cup once it's comfortably positioned.

Use wipes to clean your cup in public restrooms

Use wipes to clean your cup in public restrooms. If you’d rather not walk your cup to the row of sinks in a public restroom (we get it!), you can easily clean it off while in the toilet stall with a pack of Flex Wipes. First, just dump the contents of the cup into the toilet. Grab a wipe and go over the inside and outside of the cup—you can unthread the pull-tab if you’d like. Once that’s done, use an extra wipe to clean your fingers, reinsert the cup, and you’re good to go!

Pro Tips FAQs MobilePro Tips FAQs Desktop

Why is my menstrual cup leaking?

There are three main reasons for menstrual cup leakage: Your cup may not have popped open all the way during insertion, it may be inserted too high or too low, or it may be the wrong size.

To check that your Flex Cup has fully popped open once inserted, run a finger all the way around the base of the cup. If you can feel any dimpling or folding, you may need to remove your cup and reinsert (we recommend the punch-down fold for beginners).

Next, make sure your cup isn’t inserted too high up in the vaginal canal: For a comfortable fit and a complete seal, it may only need to be inserted about one knuckle deep. If neither of these adjustments help, get in touch with our Flexperts for personalized advice!

What size Flex Cup is right for me?

Choosing the right menstrual size for your body may take some trial and error—but that’s why Flex Cup comes with our Perfect Fit Guarantee

If you’re a first-time cup user, we recommend starting with the Flex Cup Size 01 (formerly Slim Fit). If you’re a seasoned period cup pro, or if you’ve given birth vaginally 2+ times, we recommend Flex Cup Size 02 (formerly Full Fit). For most people, either size will work. It really comes down to choosing the best fit for your comfort and capacity needs. 

Here’s a breakdown of each cup’s dimensions:

Size 01:

  • Diameter: 43 mm

  • Length: 46 mm

  • Holds as much as 2 super tampons

Size 02:

  • Diameter: 46 mm

  • Length: 53 mm

  • Holds as much as 3 super tampons

Not sure which size to pick? Reach out to our Flexperts at 800-931-0882 or email—we’re happy to help! 

How should I clean my Flex Cup?

Taking good care of your Flex Cup will help to extend its lifespan and keep it clean and fresh for years. Here’s what we recommend: 

During your period, remove, empty, and clean your menstrual cup at least once every 12 hours. Start with clean hands and grab some mild soap or cleanser (like Flex Foaming Cleanser). 

Rinse your cup in cool water first—this will help prevent odor and staining. Then, unthread the pull-tab. Switch the water to warm and add a few pumps of cleanser. Use your fingers to massage the entire cup, including the pull-tab, inside, and outside surfaces, and then rinse. 

Shake off excess water or let the cup air dry before reinserting. If you’re putting your cup away until your next period, make sure it’s completely dry before storing. Store Flex Cup in a cool, dry place in its included pouch. Never store your cup in an airtight container. 

Once every month or so, it’s a good idea to boil your cup to sanitize it. Heat a pot of water to boiling on the stove. Place the cup in the water and boil for 10 minutes, keeping an eye on it the entire time and stirring occasionally to make sure the cup does not come in contact with the sides or bottom of the pot (as that could melt the silicone). Remove from the pot and let the cup cool and dry completely before storing. 

Remember: Never wear Flex Cup if you have a yeast infection or other vaginal bacterial infection. Resume use only once the infection has completely cleared. If Flex Cup was inserted during a yeast or bacterial infection, remove it immediately and dispose of it in the trash. Do not attempt to clean and reuse your cup if it was worn during a vaginal infection. 

Learn more about cleaning your menstrual cup on the blog

If you have any questions or need assistance, don’t hesitate to reach out to our team of Flexperts: Call or text us at 800-931-0882, chat with us online, or email us at

What is the Flex Cup Perfect Fit Guarantee?

Our Flex Cup Perfect Fit Guarantee exists to provide users with the best possible experience while using a menstrual cup. Here's how it works:

If your Flex Cup doesn't feel right, reach out to our Flexperts who will work with you to find the perfect fit. This could mean trying a different fold, position, or cup size. There is a learning curve and we want to empower you in becoming an expert cup user!

The Perfect Fit Guarantee is available up to 6 months from the original purchase date and is limited to one replacement cup per customer with approved proof of purchase.* 

If you have any questions or need assistance, don’t hesitate to reach out: Call or text us at 800-931-0882, chat with us online, or email us at

*From an authorized seller, including, Amazon, or one of our retail partners

Flex Disc


Still have Qs? Reach out to our Flexperts via phone, chat or text, and a real human will get back to you.