Woman's Life | Blog | Pelvic floor training

With pelvic floor training for a healthy and strong pelvic floor at all ages

Have you already done your pelvic floor training today? It is often assumed these exercises are only necessary after pregnancy.

The American gynaecologist and inventor of pelvic floor training, Arnold H. Kegel at the beginning of the 19th century, focused on pelvic floor training exercises in connection with urinary incontinence. The development of pelvic floor therapy drove the surgeons in the 80s, Prof. Kurt Richter (cf. Pöpper, 2005, p. 40). With pelvic floor training, the pelvic floor muscles can be strengthened also to support excess weight and a lower uterus.

The latter is particularly important when it comes to urinary and faecal incontinence. Pelvic floor therapy is also beneficial if your pelvis is put under a lot of stress during physically difficult work or exercise.

Content overview: 

1. What is the pelvic floor and what is it for?
2. How does a weak pelvic floor develop?
3. Pelvic floor training for improved quality of life and confidence
4. Pelvic floor training: ways to exercise
5. Pelvic floor training set for targeted muscle building

What is the pelvic floor and what is it for?

Your pelvic floor ensures a stable core; it is the centre strength of your body. With its muscles, ligaments and connective tissue, it carries and protects your bladder, uterus and bowel. The pelvic floor has high resistance and flexibility, and its tasks are extremely demanding. The muscles work continuously and help you to walk upright. To do this, it bears your weight and flexibly cushions any increase in pressure.

If you have to sneeze, cough, lift something heavy or do a lot of physical activity, your pelvic floor will provide the necessary resistance to the high pressure on the abdomen. The pelvic floor muscles support the closure of the bowel, urethra and vagina. This allows the sphincters to reliably retain urine or faeces and open when needed.

How does a weak pelvic floor develop?

Even if you train your pelvic floor almost subconsciously every day, your muscles may be weakened. Women with urinary incontinence are often affected. The causes are diverse and can be triggered by pregnancy, birth, hormone changes or weight gain, as well as physically demanding activities.

The Berufsverband der Frauenärzte e.V. (German Association of Female Physicians) (BVF) refers to the widespread spread of the disease and estimates the number of people affected to be around 15 million across Germany (BVF, 2018).

Pelvic floor training for improved quality of life and confidence

Now you know where the pelvic floor is in the body. But can you feel it too? Accurate localisation is important before you start practising sophisticated and effective pelvic floor training. The pelvic floor stabilises your core from the inside out and gives you the necessary strength for all movements.

To feel the pelvic floor, contract your vagina and parallel the anus. With this tension, the outer muscles of the pelvic floor are noticeably active. You cannot consciously perceive the other two muscle layers, but they react with every breath you take.

Pelvic floor training: ways to exercise

There are various ways to train the pelvic floor. You should actively train your pelvic floor from a young age to prevent deterioration. After pregnancy, training and restrengthening is recommended. Training as part of a fitness group is also a great way to meet and spend time with new people. You can also ask open questions about pelvic floor training on site at any time. However, pelvic floor exercises can easily be done at home. You could integrate this into your everyday routine or your personal exercise programme.

Pelvic floor training thrives on the tensing and relaxation of the muscles. You should know that conscious breathing will take you step by step to a trained pelvic floor. Each pelvic floor training exercise starts at the relaxed jaw and extends to the lumbar spine.

"There are certain points on the jaw that trigger your pelvic floor muscles. If these jaw areas are tense, your pelvic floor cannot be relieved."

4. Lay flat on the floor with your knees together. As you exhale, lift your buttocks and retract your stomach. Hold this position for about three seconds

Pelvic floor training set for targeted muscle building

To get your weakened pelvic floor muscles up and running, the Pelvic Floor Training Kit is the answer. By using different weights, you can determine your training intensity.

Train naturally and actively step by step. The training set has a pleasant and smooth surface and is comfortable to use. Whether after pregnancy, menopause or during a hormone change, with targeted training, you can actively promote your muscle strength and take control of weakened pelvic floor muscles.

Do you like running, cycling or tennis? Then let's get going, your pelvic floor will love it. Because almost every movement engages your pelvic floor muscles and makes you stronger from the inside out.