Pelvic floor exercises are a great way to strengthen the pelvic floor and improve its functionality. Regular training can not only alleviate existing problems but also act as a preventative measure. There are various exercises that specifically target the pelvic floor, such as Kegel exercises with weights, bridge exercises, or pelvic lifts. These exercises can be easily integrated into your daily routine. With various training aids, you can strengthen your pelvic floor even more effectively.
If you'd like to learn more about pelvic floor training and effective pelvic floor exercises, you've come to the right place. We'll give you tips, guidance, and exercise programs to strengthen your pelvic floor and lead a healthy, active life.
What is the pelvic floor?
The pelvic floor is an often underestimated muscle group that plays a vital role in our health and well-being. It is located in the lower pelvis and supports organs such as the bladder, bowel, and uterus. A weak pelvic floor can lead to problems such as incontinence, back pain, and impaired sexual function.
Exercise 1: with the cones
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The 5 best pelvic floor exercises
Position: Standing in front of a step or a low, secure elevation.
Place your right foot on the stair step. As you exhale, engage your pelvic floor and slowly shift your weight completely onto your right leg until your left foot is only touching the floor with your toes. Use plenty of power from your pelvis—even though your thigh is obviously very active here—and grow a little bit. As you inhale, shift your weight back onto your left foot and lower it.
Exercise 1: with the cones
The 5 best pelvic floor exercises
Position: Standing in front of a step or a low, secure elevation.
Place your right foot on the stair step. As you exhale, engage your pelvic floor and slowly shift your weight completely onto your right leg until your left foot is only touching the floor with your toes. Use plenty of power from your pelvis—even though your thigh is obviously very active here—and grow a little bit. As you inhale, shift your weight back onto your left foot and lower it.
Exercise 2: with the cones
Position: Sitting on a stool or a chair with a straight, not too soft seat.
Tap your right foot 5 times and your left foot 5 times. Repeat the entire sequence 3 times. Then alternate right and left 20 times.
Exercise 2: with the cones
Position: Sitting on a stool or a chair with a straight, not too soft seat.
Tap your right foot 5 times and your left foot 5 times. Repeat the entire sequence 3 times. Then alternate right and left 20 times.
Exercise 3: on the seat cushion
Position: Place the seat cushion on a chair. Sit on the cushion.
a. Tilt your pelvis forward. This will create a slight hollow back.
b. Tilt your pelvis backward, creating a hunchback.
c. Repeat the exercise 10 times. Rest for at least 1 minute and repeat the exercise. Repeat the entire sequence 3 times.
Exercise 3: on the seat cushion
Position: Place the seat cushion on a chair. Sit on the cushion.
a. Tilt your pelvis forward. This will create a slight hollow back.
b. Tilt your pelvis backward, creating a hunchback.
c. Repeat the exercise 10 times. Rest for at least 1 minute and repeat the exercise. Repeat the entire sequence 3 times.
Exercise 4: with the Pilates ring
Position: Lie flat on your back, arms parallel to your body, and place the Pilates ring between your bent legs (hip-width apart) slightly above your knees and gently press them together.
Activate the abdominal and pelvic floor muscles and maintain tension. Exhale and roll your spine upwards, vertebra by vertebra, from the pelvis to the shoulders. Inhale at the top and, as you exhale, roll downwards, vertebra by vertebra. Continue alternating.
Exercise 4: with the Pilates ring
Position: Lie flat on your back, arms parallel to your body, and place the Pilates ring between your bent legs (hip-width apart) slightly above your knees and gently press them together.
Activate the abdominal and pelvic floor muscles and maintain tension. Exhale and roll your spine upwards, vertebra by vertebra, from the pelvis to the shoulders. Inhale at the top and, as you exhale, roll downwards, vertebra by vertebra. Continue alternating.
Exercise 5: with the Pilates ring
Position: Stand against a wall: head, back and buttocks are in contact with the wall.
Bend your legs until your thighs are parallel to the floor (seated position). Open your thighs approximately hip-width apart, place your feet parallel, knees pointing forward and not extending beyond your toes. Place the Pilates ring between your thighs and hold the pressure for 5 seconds.
Exercise 5: with the Pilates ring
Position: Stand against a wall: head, back and buttocks are in contact with the wall.
Bend your legs until your thighs are parallel to the floor (seated position). Open your thighs approximately hip-width apart, place your feet parallel, knees pointing forward and not extending beyond your toes. Place the Pilates ring between your thighs and hold the pressure for 5 seconds.
Why pelvic floor training is so important!
Pelvic floor training is crucial for the health and well-being of women and men of all ages. But why is pelvic floor training so important? The pelvic floor is a muscle group in the lower pelvis that plays a vital role in supporting organs such as the bladder, bowel, and uterus.
A weak pelvic floor can lead to a variety of problems, including urinary incontinence, prolapse, back pain, and even sexual dysfunction. Targeted pelvic floor exercises can effectively prevent or alleviate these problems.
Pelvic floor training involves performing specific exercises that strengthen the pelvic floor and improve its function. The exercises aim to increase pelvic floor muscle strength, endurance, and coordination. Regular training can improve bladder control, stabilize the supporting structures of the organs, and promote sexual health.
Pelvic floor exercises can be performed anywhere and at any time, as they require no special equipment. They are a simple and effective method for strengthening the pelvic floor and restoring its optimal function.
If you want to enjoy the many benefits of a strong pelvic floor, start pelvic floor exercises today. Your body will thank you!
Pelvic floor trainer
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Pelvic floor training with weights
Pelvic floor training with seat cushion
Pelvic floor training with the Pilates ring
Pelvic floor training tips: What you should keep in mind when training
There are some important aspects to consider when doing pelvic floor exercises to achieve optimal results and avoid injuries:
- Proper awareness: It's important to develop awareness of your pelvic floor. Understand which muscles you're working and how they feel. A good way to do this is to briefly interrupt the flow of urine while urinating. Note, however, that this is only an awareness exercise and shouldn't be repeated regularly.
- Correct technique: Make sure you use the correct technique when performing pelvic floor exercises. Avoid tensing other muscle groups, such as your abdomen or buttocks. Focus on the specific pelvic floor muscles and gently pull them upward, as if trying to stop the flow of urine or control a feeling of fullness in your bowels.
- Breathing: Proper breathing plays an important role in pelvic floor exercises. Don't tense your breath while contracting, but stay relaxed and breathe evenly.
- Consistency : Regular training is crucial for progress. Try incorporating pelvic floor exercises into your daily routine. Consistency is key to building pelvic floor muscle strength and endurance.
- Increase intensity: Start with easier exercises and gradually increase the intensity and duration of your workouts to challenge and strengthen your pelvic floor. Avoid overexertion and listen to your body.
- Support: If you have any concerns or specific health issues related to your pelvic floor, it's advisable to consult a professional such as a physiotherapist or gynecologist. They can provide you with personalized guidance and recommendations.
By keeping these important points in mind when doing pelvic floor exercises, you can increase effectiveness and minimize the risk of injury.
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.
Pelvic floor exercises offer a variety of benefits. It strengthens the pelvic floor, improves bladder and bowel control, prevents urinary and fecal incontinence, supports postpartum recovery, can enhance sexual well-being, and contributes to the prevention of back pain. It is an effective measure for improving pelvic floor health and well-being.
After birth, it is important to give the pelvic floor appropriate support and time to recover. Experts generally recommend starting pelvic floor exercises around six weeks after a vaginal birth, or after consulting a doctor or midwife. After a cesarean section or more complicated births, it may take a little longer before training can begin. It is advisable to start with gentle pelvic floor exercises and gradually increase the intensity while the body recovers. It may be helpful to seek support from a physiotherapist or a specialist in postnatal pelvic floor training to learn the correct technique and the optimal timing for training. Every body is unique, so it is important to pay attention to your individual needs and signals.
There are several exercises that are considered particularly effective for pelvic floor training. The most effective pelvic floor exercises include:
Kegel exercises with weights : These exercises aim to specifically tense and relax the pelvic floor muscles. You tense the muscles in the pelvic floor, hold the tension for a few seconds, and then relax. These exercises can be performed anywhere and at any time.
Bridge: The bridge is an exercise in which you lie on your back, bend your knees, and place your feet flat on the floor. Then you lift your pelvis so that your body forms a straight line. This exercise strengthens not only the pelvic floor but also the glutes and lower back. For added strength, you can use a Pilates ring.
Pelvic lift: In this exercise, you lie on your back with your knees bent and your feet flat on the floor. You lift your pelvis and hold it for a few seconds before lowering it again. The pelvic lift effectively strengthens the pelvic floor and abdominal muscles.
It's important to note that the effectiveness of exercises can vary from person to person. It may be helpful to consult a qualified professional, such as a physical therapist, to learn the right exercises and techniques for your individual needs.
To specifically tighten your pelvic floor, you can follow these steps:
- Find the right position: Sit comfortably or stand upright. Relax your legs, hips, and abdominal muscles.
Identify the pelvic floor muscles: Imagine you want to stop the flow of urine. The muscles you tense are those of the pelvic floor. - Focus on the tension: Start by tensing the muscles in the vaginal area (for women) or perineum (for men). Make sure you don't tense your buttocks, thighs, or stomach.
- Contract and hold: Pull the pelvic floor muscles up and in. Hold this contraction for about 5-10 seconds without holding your breath or tensing the muscles in the rest of your body.
- Relaxation: Slowly release the tension and completely relax the pelvic floor muscles.
It can be helpful to practice pelvic floor exercises in different positions, such as sitting, standing, or lying down. If you're unsure whether you're engaging the right muscles, you can also seek professional support from a physical therapist or pelvic floor muscle trainer.
The frequency of pelvic floor exercises can vary depending on individual needs and goals. As a general guideline, we recommend exercising your pelvic floor approximately 3-4 times per week. Regularity is important for making progress and strengthening your pelvic floor muscles.
However, it's also important to pay attention to your body's signals. If you're just starting out with pelvic floor exercises or recovering from an injury or childbirth, it may be advisable to start slowly and gradually increase the intensity. Listen to your body and allow it sufficient rest periods to recover.
It may also be helpful to speak with a professional such as a physical therapist to get an individualized recommendation for the frequency and intensity of pelvic floor exercises tailored to your specific situation.
The duration of pelvic floor exercises can also vary and depends on various factors. As a rough guide, we recommend performing each exercise session for about 10-15 minutes.
It's important to perform the exercises correctly and allow enough time for each contraction and relaxation of the pelvic floor. Quality is more important than quantity in pelvic floor training. Focus on contracting and relaxing the muscles correctly, rather than unnecessarily prolonging the exercise session.
It's also important to progress as needed. If you already have good pelvic floor strength, you can gradually increase the duration of your exercise sessions. However, be careful not to overexert yourself or over-exert yourself to avoid injury.
As with any exercise, it's best to listen to your body and adjust the intensity and duration of your pelvic floor exercises to your individual needs. If you have any concerns or specific health concerns, consult a professional such as a physical therapist for personalized advice.
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