How to Use a Menstrual Cup: Folding, Inserting and Removing

November 12, 2026

Your first few tries with a menstrual cup can feel clumsy. That's completely normal. Here's how to do it, step by step, and what to do when it doesn't go to plan.

Before your first time

Sanitize the cup before first use, following the instructions in the box (usually boiling it or using sterilizing tablets).
Practice at home on a relaxed day, not right before you leave for work.
Some people do a dry run before their period starts. A little water or water-based lubricant on the rim can help.

Step 1: Wash your hands

Always start with clean hands.

Step 2: Fold the cup

Folding makes the rim small enough to insert. Two popular folds:

C-fold (U-fold). Flatten the cup, then fold it in half so the rim makes a C shape. Easy to learn.
Punch-down fold. Push one side of the rim down into the base of the cup to form a small point. This gives a smaller tip, which many beginners find easier.

Diagrams of the C-fold and punch-down fold for inserting a menstrual cup

Step 3: Insert

Get comfortable: sitting on the toilet, squatting, or with one leg raised. Relax your pelvic muscles. Holding the cup folded, rim up, gently insert it aiming back toward your tailbone, not straight up. It sits lower than a tampon.

Step 4: Let it open

Let go of the fold. The cup should pop open and form a seal. Run a finger around the base to check for dents or folds. If it hasn't opened, gently rotate it or pull it down slightly and let it pop open.

Step 5: Remove and empty

Wash your hands and relax.
Use the stem, ring or ball to find the base, then pinch the base to break the seal. Don't pull straight on the stem while the seal is on.
Gently wiggle it down and out, keeping it upright so it doesn't spill.
Empty it into the toilet, rinse with water (cold first, then warm), and reinsert.

Common first-time problems

It leaks. The cup may not be fully open, may be sitting too high or tilted, or may be full. Check the seal and empty more often on heavy days. If leaks continue, you might need a different size.
It's uncomfortable. It may be sitting too low, or the stem may be too long. Many cups have stems you can trim. Never trim a ring or ball handle.
I can't reach it. Cups can move up during the day. Relax, squat, and bear down gently as if having a bowel movement. It will move lower.
It's hard to insert. Try a different fold, more relaxation, or a little water-based lube.

If you still can't remove a cup after trying to relax and bear down, contact a healthcare provider. It's a common request and nothing to be embarrassed about.