Pelvic floor training is a form of physical exercise that aims to strengthen and tone the muscles in the pelvic floor area. The pelvic floor consists of a group of muscles that form the floor of the pelvis and play an important role in supporting the internal organs, controlling bladder and bowel function, and stabilizing the trunk.
The exercises focus on consciously activating, strengthening, and relaxing the muscles in the pelvic floor. There are various techniques and exercises that can be individually adapted to your needs. Targeted pelvic floor training can be integrated into everyday life and helps to improve control of the pelvic floor muscles. It is advisable to always consult a professional such as a physiotherapist or doctor before starting pelvic floor training to determine the right exercises for your personal needs.
The selection of the most important pelvic floor exercises can vary depending on your individual needs and physical conditions. Nevertheless, here are five basic exercises that are often recommended as key exercises in pelvic floor training:
1. Kegel exercise (pelvic floor contraction):
- Sit or stand comfortably.
- Tighten the muscles around the vagina or anus as if you were stopping the flow of urine.
- Hold the contraction for 5-10 seconds and then slowly relax.
- Repeat the exercise 10-15 times in a row.
2. Pelvic tilt:
- Lie on your back with your legs bent.
- Tighten the pelvic floor and lift the pelvis slightly by pressing the lower spine to the floor.
- Hold the position for a few seconds and then lower the pelvis again.
- Repeat the exercise several times.
3. Strengthening the lateral hip muscles:
- Lateral lunges are a good exercise for strengthening the lateral hip muscles, which in turn can support the pelvic floor.
- Stand upright and take lateral steps by bringing one leg to the side and shifting your body weight onto it.
- Change sides and repeat the exercise alternately
4. Abdominal breathing with pelvic floor activation:
- Lie on your back or sit upright.
- Breathe deeply into your stomach and at the same time tighten your pelvic floor.
- Relax your pelvic floor as you exhale.
- Repeat several times.
Hip bridge with leg raises:
- Lie on your back with your legs bent.
- Raise your pelvis into the bridge while lifting one leg alternately.
- Keep your pelvis up and switch legs.
- This exercise strengthens the pelvic floor and glute muscles.
Remember to do the exercises slowly and in a controlled manner and focus on consciously activating your pelvic floor. It is recommended that you incorporate the exercises into your daily routine and seek professional advice if necessary to ensure they are suitable for your individual needs.
