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Strong and well-trained pelvic floor muscles are crucial for the health and well-being of women of all ages. The Pilates ring is an excellent training tool specifically designed to effectively strengthen and tone the pelvic floor.

The pelvic floor plays an important role in supporting the internal organs, controlling bladder and bowel movements, and sexual function. However, with age, after pregnancy, or due to other factors, the pelvic floor can become weakened, which can lead to unpleasant symptoms such as urinary incontinence, prolapse, or sexual problems.

How can I train my pelvic floor with the Pilates ring?

Pelvic floor training with a Pilates ring offers a targeted and effective method for training the pelvic floor. The Pilates ring allows for a variety of exercises that specifically activate and strengthen the muscles. Regular training with the Pilates ring can not only improve the strength and endurance of the pelvic floor, but also improve posture and overall body stability.

The Pilates ring is easy to handle and can be used comfortably at home. It offers a variety of training options and is suitable for both beginners and advanced exercisers.

Preparation


Activate the pelvic floor
Sit upright on a chair and feel where your two ischial tuberosities (the bones in your buttocks) are located. The muscles of the pelvic floor (including the vaginal and anal openings) are located between these two tuberosities. Activate the muscles by imagining that you are only sucking these openings into your body. Initially becoming aware of the pelvic floor muscles is often difficult. Attending a suitable course or using the ELANEE Pelvic Floor Training Aids I Active is often helpful.

Breathe correctly
We often breathe too shallowly, only in the upper chest area. Therefore, it's best to breathe through your nose into your belly (your chest expands in all directions) and exhale through your mouth, as if you were blowing out a candle.

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relaxation

After all the exertion, it's important to consciously relax your pelvic floor. To do this, lie on your back and prop your legs up on a chair or exercise ball. Place a rolled-up towel under your pelvis, slightly raising it. Remain in this position for a few minutes, as this actively relieves pressure on the pelvic floor.

Our products for pelvic floor training

Pelvic floor training with weights
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Pelvic floor training with the Pilates ring
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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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