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Pelvic floor training – tips and exercises for everyday life

Pelvic floor training – tips and exercises for everyday life

Surely you have heard of pelvic floor training and wondered what exactly it should be useful for or how you can train your pelvic floor. Here you will find the answers!

What is the pelvic floor?

The pelvic floor can be called a tissue mix. Cheap plastic Baby Bottles it consists of muscles, tendons, and connective tissue and thus protects the organs located in the pelvis.

The muscles extend from the pubic bone to the back to the sacrum and coccyx, laterally the muscles attach to both seat leg humps.

In fact, the pelvic floor in men is slightly more stable than in women. On the one hand, this is due to the fact that women on the pelvic floor have an additional opening for childbirth. On the other hand, it can lose elasticity during every pregnancy and during childbirth.

In addition, age also contributes a lot to the fact that the elasticity and strength of the pelvic floor are reduced.

Also, some other factors can weaken the pelvic floor: obesity, connective tissue weakness, repeated heavy lifting, frequent constipation, and chronic cough.

Even those who stand for a long time at work or do a lot of sports are somewhat more often affected by pelvic floor problems.

The pelvic floor – A small muscle that does a lot

A strong and healthy pelvic floor is important for your well-being because it is responsible for the following tasks:

• Abdominal and pelvic organs are protected.

• The sphincter muscles of the urethra and anus are supported.

• Withstands the high pressure caused by coughing, laughing, pressing during bowel movements, and physical exertion, such as lifting heavy objects.

When pelvic floor training makes sense

The pelvic floor can be weakened by very different factors. Above all, poor posture, obesity, frequent sitting, and some births could be the cause.

Pelvic floor training can be helpful if you suffer from these ailments:

• Bladder weakness

• Intestinal weakness

• Obesity

• Postural weakness

• Before and after birth

• Connective tissue weakness

• Uterine sedimentation

• After operations in the pelvic area

Pelvic floor training for everyday life

There are hardly any other exercises that can be integrated into everyday life as easily as pelvic floor gymnastics.

You can integrate them into your everyday tasks in a relaxed way. We’ll show you how!


You often train the pelvic floor unconsciously through everyday things, such as .B walking, climbing stairs or standing. Here it is important to move quite often in the fresh air. Half an hour of walking a day already activates the muscles in the pelvic floor.


Through deep breathing into the chest, the pelvic floor lifts and activates the muscles.


Especially with upright exercises, which should promote balance, you activate the pelvic floor muscles. Yoga or Pilates are great for this.

Pelvic floor training and pregnancy

For pregnant women and mothers who have already become pregnant, pelvic floor training is particularly good. Female hormones can loosen muscles, ligaments and connective tissue. In addition, the baby presses on the bladder during pregnancy.

Both factors can lead to urinary incontinence, which can be avoided with the help of pelvic floor exercises.

Pelvic floor training during pregnancy is particularly suitable for two reasons: First, the pelvic floor is strengthened enough to be able to carry the child. Secondly, it also becomes elastic enough to give in as the baby grows larger and the birth begins.

3 exercises for pelvic floor training in pregnancy

When sitting

You can easily train your pelvic floor while sitting on a chair. You should sit with right-angled legs and straight back quite far in front of the chair. Put your hands on your thighs and breathe relaxed.

With the exhalation, you strengthen the pelvic floor and gradually pull it up more and more. You will also notice how your sitting feeling changes. The seat humps become tighter and the buttocks tense. Hold the tension for about 7-10 seconds.

You can repeat the exercises as often as you like.

When climbing stairs

Even if long stairs are sometimes a bit exhausting, your pelvic floor will thank you! However, climbing stairs does not mean running down hastily.

Vibrations put enormous strain on your pelvic floor.

Rather put your foot on the step first, tense the pelvic floor as well as the abdomen and back muscles and then go.

Now run wisely and continue to breathe calmly. The pelvic floor remains tense. Only when you are up or down, you can let go again.

At the traffic lights

You can now make better use of waiting at the traffic lights! Here is the opportunity to pause for some pelvic floor gymnastics!

So while the traffic light shows red, you can tense your pelvic floor again and again during this time. You can repeat this exercise until the traffic light shows green.

Caution: After a cesarean section or during pregnancy, certain exercises, which mainly affect the lower abdominal muscle, are taboo for the time being!

Exercises on a chair or a sitting ball are more suitable for you during this time.

4 Reasons Why You Should Exercise Your Pelvic Floor Daily

1. It’s totally easy

As you already know, you can integrate your pelvic floor training into everyday life practically anywhere. Whether climbing stairs, waiting at traffic lights, or sitting. Tensing and letting go, that’s actually all you have to do.

2. Better control over your bladder

Sooner or later, we will all lose control of our bladder. Some more, some less. Be it due to age, pregnancy, sneezing, or during sports.

But you can already prevent this now! With a strong pelvic floor, you always have your bladder under control.

3. Sex feels more intense

It’s actually no secret that regular pelvic floor training is supposed to make sex better. Because the training promotes the blood circulation of your vagina. As a result, she is much more sensitive during sexual intercourse.

Many women have already reported that orgasms have improved through pelvic floor training.

4. Your pregnancy will be more pleasant

Your baby’s limit weight can put a lot of strain on and strain the pelvic floor muscles. Hence the fact that pregnant women often suffer from incontinence.

Pelvic floor training during and especially before pregnancy can work wonders! Early exercise can help the pelvic floor retreat to its old form after pregnancy.

The most important things at a glance

As you now know, pelvic floor training is suitable for a wide variety of things. It can help you prevent incontinence, make your pregnancy easier, or make sex even more intense.

The exercises are super simple, and you can basically incorporate them into everyday life anywhere. Whether climbing stairs, waiting at the traffic lights, or while you are sitting.

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