My name is Tanja, I'm 31 years old and a recent mother of two. With the onset of my first pregnancy, I first began to think about the topic of pelvic floor and postnatal recovery. Why?
Well, let me put it this way: My pelvic floor and I have never had any problems. It has literally "supported" me perfectly, even though I barely, or rather never, paid any attention to it. I took it for granted and never gave it a second thought. And then I got pregnant and came into contact with the topic of the "pelvic floor."
What is the pelvic floor?
What exactly is being regressed? Why is our pelvic floor so important?
The ELANEE team has answered these questions here. But today I'd like to share my personal experiences with you.
After experiencing no problems during my two pregnancies – and continuing to exercise a lot (including prenatal yoga) – my pelvic floor seemed to have recovered perfectly. I'd like to point out again what a masterful job it actually does throughout this entire process. Nevertheless, in exceptional situations like trampoline jumping, I realized how important it is to permanently strengthen this important muscle and therefore decided to take additional measures. Incidentally, you can tell how stressed your pelvic floor really is from the most everyday things like long walks, coughing, sneezing, or even laughing.
If you delve deeper into pelvic floor training and search for exercises or other methods, you'll come across countless options online. For me personally, it was important to find something effective that allows me to train easily at home. As you can probably imagine, exercising with two children isn't all that easy. There's simply a lack of time, energy, and often, most of all, motivation. That's why I'm all the happier I was able to test the Pilates ring from ELANEE . I'd already attended a few Pilates classes before I got pregnant, so I could identify with this product the most! It allows me to plan my sessions really well, and even 5-10 minutes a day can make a difference. I started about 8 weeks after giving birth.
What does my pelvic floor exercise routine look like at home with a baby?
I usually try to do this first thing in the morning. After we've dropped the older one off at daycare, the little one usually takes his 30-45 minute nap. During this time, I do a short workout about every two days. And if he doesn't feel like sleeping, he either watches or I involve him in the exercises. For the exercises in the side position, it's usually enough if I lay him next to me, maintain eye contact, and do a bit of silly fun in between. The majority of the exercises are done lying on his back. This is perfect for lifting him up with outstretched arms and letting him slowly slide back down to me with a big kiss. This way I can do my exercise, he's busy, and at the same time I'm doing something good for my arms. So the training works surprisingly well, and he usually finds it quite fun. This way, I can at least do a little something for myself.
How do I train with the ELANEE Pilates ring?
The ELANEE Pilates ring is a simple and effective training device for numerous exercises. The ring comes with an exercise program from which you can easily choose your favorite exercises each day, exactly as it suits you. They are both illustrated and clearly explained. After you've done the exercises two or three times, you can easily perform them without instructions. It's handy, looks great, and the price is absolutely fair! It doesn't matter whether you've already had experience with Pilates or are completely new to the field. It offers you an active full-body workout to strengthen the pelvic floor, abdominal, and back muscles.
That's also the reason why I can't name a specific favorite exercise. I actually quite like all of them because they always work different muscle groups. This way, I feel like I'm not only training my pelvic floor perfectly, but also doing something for my entire body at the same time. As long as you do the exercises correctly and with control, they're really very effective.
I can't say exactly how long I want to train my pelvic floor with the Pilates ring. As long as I find the time and continue to enjoy the exercises, I see no reason to stop the program.
My experiences with postnatal classes with baby
In addition to training at home, I decided to take a postnatal exercise class with my midwife. I highly recommend it. You can start after about six to eight weeks. Health insurance usually covers 10 x 60-minute lessons. Often, however, the (effectively only) 45 minutes of a postnatal exercise class aren't really enough. Babies don't always sleep peacefully through the night, and their needs (unfortunately) don't follow an exercise plan. Whether it's hunger and they need to be fed, a full diaper and they need a change, or the baby simply needs your closeness and to be calmed. Small interruptions, or even a complete cancellation of the class, are not uncommon and simply unpredictable. It's all the more important to respond to your baby's needs in the moment and not let yourself be stressed by the feeling that you're almost missing the whole class. Because 1., the courses with babies are usually designed for this and are a bit slower and 2. you can still do something for yourself at home - assuming, of course, that you have the equipment and knowledge of pelvic floor exercises.
By the way, there are also postnatal classes without a baby. This is much more relaxing, as you can really focus on yourself. Whichever class you choose, whether with or without a baby, it's essential to repeat the exercises at home.
I also learned the following from a good friend: As mentioned above, most health insurance companies definitely cover postnatal recovery during your baby's first year. However, it's also worth asking about coverage afterward. So, if you only realize after some time that you simply haven't done enough because you were either preoccupied with completely different things at the beginning or didn't take this training seriously, be sure to check with your insurance company. Because no matter how old your child is – think about yourself, do what's good for you and your body, and just give it a try. It's never too late to start!
I hope you enjoyed this little insight into my personal experiences with pelvic floor exercises and found it inspiring. Feel free to share your thoughts on the topic in the comments. Perhaps you have tips and information that might help pregnant women and new mothers, or even women with pelvic floor weakness in general.
Best regards
Your Tanja
Always seek medical advice
Important note: This article contains only general information and should not be used for self-diagnosis or treatment. It is not a substitute for a consultation with a doctor.
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