Do you feel like you don't have enough strength in your core and your posture is getting worse?

Do you perhaps already have problems with mild incontinence, especially when coughing or jumping?

Then you should do something about it – regular pelvic floor exercises can help.

What is the function of the pelvic floor muscles

Many of your internal organs are located in the pelvic floor or abdominal cavity and are held in place by a network of muscle strands. If the muscles weaken over time, the organs, such as the bladder, intestines and uterus, slide downwards and can lead to various health problems. 

Who is pelvic floor training suitable for

All women, whether young or old, benefit from regular pelvic floor exercises. But men should also strengthen and train their core.

In principle, everyone can train their pelvic floor, but regular training is particularly suitable for the following groups:

· For mild incontinence.

· In women with menstrual problems.

· People doing heavy physical work.

· With poor posture.

· For physical complaints such as back pain or pain in the pelvic floor.

· People who are overweight.

· Before and during pregnancy.

· For postnatal exercise. 

What does regular pelvic floor training do

Weak pelvic floor muscles are one of the main causes of incontinence, discomfort during menstruation and general postural problems in women.

Age obviously plays a big role, because untrained muscles weaken over time. But heavy lifting or other unnatural strain can also weaken the pelvic floor. Pregnancy and childbirth also place a lot of strain on the pelvic floor muscles.

Through targeted pelvic floor training, the muscles in the pelvic area can be strengthened and numerous complaints can be counteracted.

Strong pelvic floor muscles have numerous advantages:

· It keeps the internal organs, such as the bladder, intestines and uterus, in the correct position

· Any problems with incontinence, such as uncontrolled loss of urine, bowel movements or wind, are prevented.

· Ensures a better and more upright posture. Back pain and tension are alleviated.

· In some cases, sexuality is improved.

· Menstrual symptoms may subside. 

Pelvic floor training – The 5 best exercises

There are now a variety of ways to strengthen the pelvic floor. In addition to simple exercises at home or guided courses in the training center, apps, videos and books with instructions are also available.

We would like to introduce you to 5 easy-to-perform exercises that you can do at home without any equipment and easily integrate into your everyday life.

Contraction of the vaginal muscles

A very effective exercise is contracting the vaginal muscles. It is best to sit on a chair and keep your back straight.

Now concentrate on your vaginal muscles and squeeze the muscles in this region as if you wanted to stop the flow of urine. With a little practice, you will be able to perform the contraction more intensely and precisely over time.

By tightening the vaginal muscles, you lift the muscle network in your pelvic floor and train the important muscle groups in your core in a simple and effective way.

This exercise can be repeated several times a day, but at least 10 contractions should be planned daily.

Tightening the gluteal muscles

A similar but equally effective exercise is tensing the gluteal muscles. You can do this simple exercise standing, sitting or lying down. Whenever you think of it and have time.

Tighten your glutes and hold for a few seconds. Relax briefly and then tighten the muscles again.

Repeat this exercise at least 10 times. You can incorporate it into your daily routine several times a day, as you like. Whether during meals, at the supermarket checkout, in the car or in the elevator. Tightening the gluteal muscles does not require any equipment and no one around you will notice that you are exercising.

Butt lift

For this exercise, it is best to lie on your back on a flat, firm surface. Place your feet so that the soles of your feet are firmly on the floor. Rest your hands relaxed next to your body.

Now slowly lift your pelvis and tense your muscles. Lift your pelvis until your back forms a straight line. Hold this position for a few seconds and then slowly lower your pelvis again. Relax briefly and lift your pelvis again.

For daily training, 10 – 15 repetitions are optimal. Advanced users can easily do 20 – 30 repetitions.

Squats

Another easy way to challenge the pelvic floor muscles is squats.

Stand upright with your feet about shoulder-width apart and your toes pointing straight ahead. You can either place your hands on your hips or stretch them out in front of your body. It is important that your head and back are straight.

Now bend your knees and push your buttocks back as if you were sitting down on a chair. Make sure that your back remains straight.Perform the movement cleanly and slowly.

Now slowly straighten your legs again and lift your buttocks until you are almost standing upright. When squats are done correctly, the knees are not fully extended, but remain bent at a slight angle.

For beginners, 5 – 10 repetitions are enough, advanced users can do 10 – 20 repetitions.

Yoga and Pilates for a strong pelvic floor

These two practices are perfect for strengthening the pelvic floor and staying flexible.

Although Pilates trains the whole body, it primarily focuses on the pelvic floor, stomach and back. Through controlled and flowing movements, the muscles in these three regions are challenged and sustainably strengthened.

Yoga is a mixture of gentle stretches, breathing exercises and relaxation techniques. If the exercises are performed correctly, the muscles are strengthened and the body becomes more flexible and flexible.

Yoga and Pilates are both very gentle forms of exercise and can therefore be done by people of all ages.

Only those who train regularly can bring about change

If you want to strengthen your pelvic floor muscles in the long term, you should train regularly over a longer period of time. The first changes can be felt after just a few weeks if you do the exercises consistently.

In case of very severe symptoms or physical limitations, it is advisable to ask a doctor or physiotherapist about suitable measures to strengthen the pelvic floor.