Strengthen the pelvic floor with pelvic floor training

What is the pelvic floor?

The pelvic floor is a group of muscles and connective tissue that closes off the lower part of the abdominal cavity. It forms the base of the pelvis and supports important organs such as the bladder, bowel and, in women, the uterus. The pelvic floor is crucial for controlling excretory functions and also plays a role in sexual function. Strong pelvic floor muscles can help to improve bladder control and reduce incontinence. Pelvic floor strengthening exercises, known as Kegel exercises, are often recommended to strengthen these muscles and prevent health problems. Weakness of the pelvic floor can be caused by various factors including pregnancy, childbirth, surgery and ageing.

Why is a strong pelvic floor important?

A strong pelvic floor is essential for good health as it plays a central role in various bodily functions. The pelvic floor muscles primarily support the organs in the pelvic area, i.e. the bladder and bowel. Pelvic floor training can prevent and improve bladder weakness and incontinence, which is particularly relevant after childbirth or during pregnancy. Exercises for the pelvic floor help to strengthen the pelvic floor muscles, which can significantly improve quality of life. Pelvic floor training is important for both men and women, with specific pelvic floor training exercises for women after pregnancy and childbirth being important. Regular training of the pelvic floor also contributes to the stability of the body and can prevent postural damage and back pain.

Signs of a weakened pelvic floor

A weakened pelvic floor can manifest itself through various symptoms. Signs include incontinence or bladder weakness, which manifests itself through involuntary loss of urine when sneezing, coughing or exercising. A prolapse of the pelvic organs can also occur, which causes a feeling of pressure in the abdomen. Other symptoms may include sexual dysfunction or pain in the pelvic area. Women often notice a weakening of the pelvic floor muscles after giving birth or during pregnancy. Special pelvic floor exercises and pelvic floor training in general can help to strengthen the pelvic floor muscles in order to alleviate these symptoms and prevent the development of incontinence.

Consequences of a weak pelvic floor

A weak pelvic floor can lead to various health problems. Weakened pelvic floor muscles often result in bladder weakness, which can lead to involuntary leakage of urine. This symptom is also known as incontinence. Women can also experience a weakening of the pelvic floor after giving birth or during pregnancy, which increases the likelihood of uterine prolapse and pelvic floor dysfunction. Pelvic floor exercises can help to strengthen the muscles and alleviate the symptoms. Pelvic floor exercises are designed to target and train the pelvic floor muscles and thus improve support for the bladder and uterus.

5 effective and simple exercises to strengthen the pelvic floor

1. the bridge

For this exercise, lie on your back. This is best done comfortably on a gym or yoga mat. Place your legs hip-width apart and place your feet right under your knees. As you exhale, press your buttocks upwards as if you want to touch the ceiling and tighten your pelvic floor at the same time. Your shoulders, hips and knees form a straight line. Hold this position for 10 seconds while you continue to breathe deeply and consciously. Then slowly lower your bottom again. Repeat this exercise 10 to 15 times.

2. the cat hump

For this exercise, start by standing on your hands and knees in a quadruped position. Place your hands under your shoulders and your knees about hip-width apart under your hip bones. Your back should be straight at the start. Inhale deeply and then exhale. As you exhale through your mouth, pull your back upwards to create a round cat hump. Lower your head as you do so. When you inhale again, straighten your back as in the starting position. Repeat this exercise 10 to 15 times.

3. the cross-legged position

For this exercise, sit in a cross-legged or yoga position and breathe in deeply. As you exhale, tense your pelvic floor muscles as much as possible. Hold the position for 2 to 5 seconds at the beginning. Gradually increase to 8 to 10 seconds. Note that only the pelvic floor tenses and not the whole body, the rest of your body remains relaxed. Repeat this exercise 10 to 15 times.

4. the cyclist

For this exercise, lie on your back. Keep your legs bent and angled upwards. Now tense your pelvic floor and imitate the movement of your legs while riding a bike as you exhale. Then relax your pelvic floor again and keep your legs in the air. Repeat this exercise 10 to 15 times.

5. the kneeling position

For this exercise, stand on your knees with your upper body straight. Place your hands on the back of your head and stretch your elbows outwards. Keep your shoulders down. Then tighten your pelvic floor as you exhale and slowly lean your upper body backwards. Keep your upper body as straight as possible. Hold this position with your pelvic floor tensed for 2 to 4 seconds while you continue to breathe in a controlled manner. As you exhale, slowly move your upper body back to the starting position. You can now relax your pelvic floor again. Repeat this exercise 10 to 15 times.

Tip for everyday life to strengthen the pelvic floor

In addition to active pelvic floor exercises, discreet exercises can also be integrated into everyday life to strengthen the pelvic floor. Regularly and alternately tensing and relaxing the pelvic floor while waiting in line at the checkout, brushing your teeth, washing dishes or sitting at your desk in the office.

Good posture also promotes the pelvic floor muscles, as an upright position activates the muscles. In addition, consciously stopping the flow of urine when urinating can train the pelvic floor and help against incontinence. However, this should not be practiced regularly so as not to impair the bladder.

During and after pregnancy, pelvic floor exercises are particularly important to strengthen the muscles and prevent bladder weakness. After giving birth, women should carry out female-specific exercises to support recovery.

The role of diet and lifestyle in strengthening the pelvic floor

A balanced diet and a healthy lifestyle are key factors in strengthening the pelvic floor muscles. A nutritious diet rich in vitamins, minerals and fiber supports the entire body, including the pelvic floor. Adequate hydration is also important as it helps to maintain bladder and bowel health and can prevent bladder weakness.

Regular exercise is crucial to strengthen muscles and prevent incontinence. Long walks, for example, or short distances on foot in everyday life can also help to strengthen the pelvic floor. A healthy lifestyle with targeted stress management and body weight regulation can also have a positive effect on pelvic floor function.