Sitting unstably on a cushion can naturally strengthen the pelvic floor. By maintaining your balance on the cushion, your pelvic floor muscles are automatically activated to support body balance. These muscles are constantly engaged and trained during unstably sitting, leading to targeted strengthening of the pelvic floor. Regularly sitting unstably can effectively strengthen the pelvic floor muscles, which can lead to improved bladder and bowel control, the prevention of incontinence, and improved sexual well-being. Unstably sitting therefore offers a simple and effective method for training the pelvic floor and promoting overall health.
How can I train my pelvic floor muscles with a pillow, and what does unstable sitting mean?
Training with the seat cushion is very simple: Sit on the cushion and feel how it supports your posture. By maintaining your balance on the cushion, your pelvic floor muscles are automatically activated and strengthened. While sitting, you can also do targeted exercises to further train your pelvic floor muscles.
Why is this so important? A strong pelvic floor has many benefits. It improves bladder and bowel control, prevents incontinence, and can even improve your sexual well-being. A well-trained pelvic floor can also relieve back pain and improve posture.
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!
How does the training work?
perception
The better you feel your pelvic floor, the more effectively you'll practice—because you'll activate the right muscles. Women often tense their abdominal, gluteal, or thigh muscles, which unfortunately doesn't do the pelvic floor any good. If you tense your pelvic floor correctly and strongly, it's still a relatively small movement—and that's enough! The following exercises will help you precisely locate and become familiar with your body's "most secret" muscles.
Exercise 1: Cat's back
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Exercises for beginners
Starting 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 1: Cat's back
Exercises for beginners
Starting 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 2: Hip swing
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Exercises for beginners
Starting position
Place the seat cushion on a chair. Sit on the cushion.
a. Tilt your pelvis to the left, lifting your right hip.
b. Tilt your pelvis to the right, lifting your left hip.
c. Repeat the exercise 10 times. Rest for at least 1 minute and repeat the exercise. Repeat the sequence 3 times.
Exercise 2: Hip swing
Exercises for beginners
Starting position
Place the seat cushion on a chair. Sit on the cushion.
a. Tilt your pelvis to the left, lifting your right hip.
b. Tilt your pelvis to the right, lifting your left hip.
c. Repeat the exercise 10 times. Rest for at least 1 minute and repeat the exercise. Repeat the sequence 3 times.
Exercise 3: Hip Circles
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Exercises for advanced students
Starting position
Place the seat cushion on a chair. Sit on the cushion. This exercise consists of a combination of Exercise 1 and Exercise 2.
a. Rotate your pelvis clockwise—forward, to the right, backward, and to the left. This should create a circular motion.
b. Do 10 clockwise circles, rest for at least 1 minute, and then do 10 counterclockwise circles. Repeat the sequence 3 times.
Exercise 3: Hip Circles
Exercises for advanced students
Starting position
Place the seat cushion on a chair. Sit on the cushion. This exercise consists of a combination of Exercise 1 and Exercise 2.
a. Rotate your pelvis clockwise—forward, to the right, backward, and to the left. This should create a circular motion.
b. Do 10 clockwise circles, rest for at least 1 minute, and then do 10 counterclockwise circles. Repeat the sequence 3 times.
Exercise 4: Balance
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Exercises for advanced students
Starting position
Place the seat cushion on the floor. Sit on it. Bend your legs, feet together.
a. Raise your legs. Keep your back straight and try to keep your torso stable.
b. Bring your hands to your knees. Hold this position for about 5 seconds.
c. Return to the starting position. Hold the starting position for 5 seconds. Repeat the sequence 10 times.
Exercise 4: Balance
Exercises for advanced students
Starting position
Place the seat cushion on the floor. Sit on it. Bend your legs, feet together.
a. Raise your legs. Keep your back straight and try to keep your torso stable.
b. Bring your hands to your knees. Hold this position for about 5 seconds.
c. Return to the starting position. Hold the starting position for 5 seconds. Repeat the sequence 10 times.
Exercise 5: Foot spin
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Exercises for professionals
Starting position
Place the cushion on the floor. Stand with both feet on the cushion. This exercise is similar to exercise 3, but requires more balance. Step onto the cushion carefully! Make sure you have a secure footing, such as a chair back or door frame.
a. Circle your feet clockwise—forward, to the right, backward, and to the left. This should create a circular movement. Try to keep your torso as stable as possible and only shift your center of gravity.
b. Do 10 clockwise circles, rest for at least 1 minute, and then do 10 counterclockwise circles. Repeat the sequence 3 times.
Exercise 5: Foot spin
Exercises for professionals
Starting position
Place the cushion on the floor. Stand with both feet on the cushion. This exercise is similar to exercise 3, but requires more balance. Step onto the cushion carefully! Make sure you have a secure footing, such as a chair back or door frame.
a. Circle your feet clockwise—forward, to the right, backward, and to the left. This should create a circular movement. Try to keep your torso as stable as possible and only shift your center of gravity.
b. Do 10 clockwise circles, rest for at least 1 minute, and then do 10 counterclockwise circles. Repeat the sequence 3 times.
Exercise 6: Bridge
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Exercises for professionals
Starting position
Place the cushion on the floor. Sit on the cushion. Support yourself with both arms behind your back. Keep your feet together on the floor.
a. Raise your legs about 20 cm above the floor. Keep your back straight and try to keep your torso stable.
b. Hold the position for about 5 seconds.
c. Return to the starting position. Hold for 5 seconds.
d. Repeat the exercise 10 times.
Exercise 6: Bridge
Exercises for professionals
Starting position
Place the cushion on the floor. Sit on the cushion. Support yourself with both arms behind your back. Keep your feet together on the floor.
a. Raise your legs about 20 cm above the floor. Keep your back straight and try to keep your torso stable.
b. Hold the position for about 5 seconds.
c. Return to the starting position. Hold for 5 seconds.
d. Repeat the exercise 10 times.
Our products for pelvic floor training
Pelvic floor training with weights
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Pelvic floor training with seat cushion
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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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