Pelvic floor training: the 10-minute workout

Pelvic floor training Your power workout in just 10 minutes

Train regularly Regularly practice the six exercises shown to strengthen the pelvic floor. If they do not succeed immediately, have patience – with each time it works better. By the way: The training does not only help those affected, from about 30 onwards it can also be a great preventive measure. Ten minutes a day is enough.

Lift properly Before lifting objects, stand slightly wider than the width of the pelvis, so that the object is just in front of your feet. Bend your knees, stretch your butt backwards and keep your back straight. Now come up with strength from the legs – and at the same time tense the pelvic floor.

Cough and sneeze To prevent unnecessary strain on the pelvic floor, adopt as upright a position as possible – and then cough upwards over the shoulder or. sneeze.

Drink enough Women with continence problems often take less liquid to prevent urine loss. But if the bladder is never properly filled, the pelvic floor remains untrained and thus becomes even weaker.

Going to the toilet Do not walk with the smallest amounts, otherwise the bladder gets out of practice. Tilt the upper body back when having a bowel movement, this way the abdominal muscles support the bowel. Rocking back and forth slightly is also okay, but never push too hard.

Why is the pelvic floor so important??

A well-trained biceps – many women dream of it. Yet there are muscles in our body that are far more important. For our health, our energy, our charisma and our joy of life. But this musculature works in secret, unnoticed and tabooed – our pelvic floor musculature.

Even those who know about them usually don’t take care of them. Only when it fails do we realize what it does for us every day. Because the palm-sized, three-layered muscles of our pelvic floor can do much more than effectively close our pelvic outlet. "The pelvic floor (Pelvic) is the power center in the middle of our body", says Irene Lang-Reeves, graduate biologist and alternative practitioner with many years of experience in body psychotherapy. "Who activates it, can change his life completely. One becomes more efficient and fitter, is in a better mood and simply feels younger."

The pelvic floor connects the feet and legs with the upper body and straightens us up. This musculature around the pubic bone is the key to all our movements, to good posture, to dynamics, stable balance and harmonious coordination – even during sex. If the function of the uterus is disturbed or if it only works properly to a limited extent, this can have consequences for the entire body.

Info about the pelvic floor: tension throughout the body

If it is strong and active and we do pelvic floor training regularly, a healthy tension builds up in the whole body. Our movements are fluid, we stand firmly on the ground, but are loose, open and free upwards in the shoulders. "If I consciously move out of the pelvic floor, the tone of the entire trunk musculature changes", according to the expert advice of Irene Lang-Reeves. "In two seconds the abdomen is flatter, the inner thighs are lifted. I am more dynamic, feel more comfortable and immediately look better."

Such a posture not only radiates beauty and strength, but also makes you psychologically more resilient, stable and relaxed. And it provides us with energy. Not new for the Asian movement teachings. Whether yoga, qigong or aikido, they all use the active pelvic floor – even if they call this force differently – to improve the flow of life energy. "Measurements have shown", According to the expert, "a targeted tensioning of the Pc muscle (pubococcygeus muscle) in the pelvic floor allows increased energy to flow through the spinal cord to the brain. So an active pelvic floor works like a kind of dynamo – through movement it charges the whole body."

Focus on pelvic floor training

Reason enough to train the pelvic floor muscles regularly. It is best to train the pelvic floor muscles before the first weaknesses appear – especially before the drop in estrogen during menopause makes them too slack, and incontinence, a prolapsed bladder, or a lowered uterus are a threat. And best of all in such a way that pelvic floor training can be integrated into everyday life. Walking, climbing stairs, lifting boxes, gardening, all of this can train the pelvic floor, once we get a sense of the necessary tension there. In the beginning, it therefore makes sense to consciously take some time to practice in order to get to know this unknown area of the body better.

Pelvic floor training: 7 exercises with videos to practice

The seven exercises for pelvic floor training in the program that Irene Lang-Reeves put together especially for BRIGITTE WOMAN are perfect for this purpose. Much of it is suitable for everyday life, it can be completed later comfortably in between. In all exercises, the pelvis should become firm while the upper body, shoulders and neck remain free and light. If you have the feeling that you are being pulled upwards when you tense your pelvic floor, you are doing it just right.

However, if you think you are getting smaller during pelvic floor training and feel squeezed, you are pressing with your abdominal muscles instead of tensing the muscles in the pelvic floor. Then less is more: better only with half strength and increase it only slowly. "The exercises should feel powerful, but never uncomfortable", says the pelvic floor expert. "Whoever discovers ‘the desire for strength’ has won. Activating our power center is really good even while practicing."

1. The dancer

  1. Sit on your chair with your upper body straight and only slightly bent forward, feet hip-width apart, right leg slightly out. The body is on the move. This dynamic position automatically activates your body base.
  2. You can reinforce this effectively: Breathe in.
  3. Then, as you exhale, pull your ischial tuberosities together, consciously tense your pelvic floor and push yourself powerfully up from your feet into standing position.
  4. After standing up, immediately take a step forward to the side. This creates a flowing twisting movement.
  5. When you sit down again, place your left leg outward.
  6. Repeat ten times on each side.

The more you use the strength of your pelvic muscles, the easier this exercise will be. You feel swinging and lively.

2. Table Time

  1. Take a seat in front of a table. It should be so heavy that it cannot be easily pushed away.
  2. Sit down again on the front edge of the chair, your back is straightened, your pelvis is slightly tilted forward, your feet are in step position.
  3. Breathe in and grab the edge of the table with your hands.
  4. Exhale, pull your ischial tuberosities together and press hard against the table. Your body’s center of gravity should be in the pelvic floor, shoulders and neck remain relaxed. The feet may cooperate.
  5. Then release the pressure with the inhale.
  6. On the next exhale, try to pull the table toward you.
  7. Repeat this exercise for the pelvic floor ten times in turn.

This exercise for the pelvic floor can be done well in between at the desk. If you want to intensify it, you can hold the pressure and pull for a few breaths each – perhaps even with the maximum possible force. But always keep the upper part of your body loose.

3. Butterfly

Strength exercises while lying down are optimal for building muscles!

  1. Lie on your back and straighten your legs. The neck is long, if necessary place a flat pillow under the head.
  2. Let your legs fall apart loosely in a straddle, the soles of your feet resting against each other. This straddle does not have to be very wide. If you have problems with your hips, you should put pillows under your knees.
  3. When you are lying comfortably, take a deep, relaxed breath into your abdomen.
  4. As you exhale, consciously hug your lower back to the floor, tense your pelvic floor strongly – the ischial tuberosities are pointing towards each other – and press the soles of your feet together.
  5. On the next inhalation relax again. Repeat this movement ten times.
  6. Then give your pelvic floor a short break before you do a second round.

4. Heel power

Another strength exercise:

  1. Again lie comfortably on your back with your legs hip-width apart and your upper and lower legs at right angles.
  2. Stand with your heels up and your toes pointing upwards.
  3. Breathe deeply into the abdomen.
  4. As you exhale, hug your lower back to the floor, tighten the pelvic floor, push the ischial tuberosities toward each other, and at the same time press your heels down forcefully in a vertical direction.
  5. With the next inhalation you release this tension, the pelvis rolls back.
  6. Again, do two rounds of this movement, each with ten repetitions and a short rest in between.

5. The cyclist

Now your pelvic floor will be activated a bit stronger.

  1. Start this exercise like "heel power".
  2. After tightening your pelvic floor and pressing your heels down vertically, lift your pelvis and right leg – bent as it is – slightly off the floor. Your arms are at the side of your body for support. The pelvis is only tilted, not rolled up, and it should not wobble to the side when you lift your leg.
  3. Keep breathing and hold the tension in the pelvic floor for about 20 seconds.
  4. Then you put your foot down and relax for two to three breaths.
  5. Repeat the movement with the other leg, a total of five times with each side.

If you like it more dynamic, you can ride a bike with your leg lifted – please do it in slow motion so that you can hold the tension in a concentrated way. Or you can extend the lifted leg forward and hold it just above the floor. The tension in the pelvic floor should be maintained.

6. Standing scale

After strength training comes coordination. Can you stand well on one leg? Balance exercises are perfect for pelvic floor training. Conversely, it stabilizes the body and helps maintain balance.

  1. Stand straight and relaxed, legs slightly apart, knees slightly bent.
  2. activate your pelvic floor, then shift your weight to your left leg and slowly lift your right leg.
  3. Bend your upper body straight forward. Make sure that your back does not round – your pelvic floor would lose its tension. And don’t overstrain yourself: To train the pelvic floor, it doesn’t matter how high you stretch your leg. Do not go further than you can with secure footing.
  4. Try to hold the leg in the air for 30 seconds. If you want to rotate and move your leg and foot a bit while doing this, that’s just as fine. Or you alternately extend the leg and tighten it again. If you like, you can also extend your leg away from the front of the body.

Just play with this movement – and your pelvic floor.

7. Climber

Climbing stairs is the ultimate everyday workout for your pelvic floor:

  1. It is best to put only the front foot on the step, tense your pelvic floor and use its strength to push yourself off with each lower foot.
  2. When it really pulls you up, you’ve got the hang of it.

You will be amazed how energetic and fresh you feel after such a dynamic ascent. This is the best pelvic floor training for everyday life!

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