How to strengthen your pelvic floor

3 quick facts about the pelvic floor:

You can feel your pelvic floor muscles when you stop the flow of urine when urinating.
A weak pelvic floor is more common in women and can lead to bladder weakness – not only in older women, mothers and athletes.
Pelvic floor weakness can also affect men and lead to erectile dysfunction .

The pelvic floor is a muscle that we should train just like the biceps and abs. A strong pelvic floor supports bladder and bowel function, has positive effects on our sex life and prepares expectant mothers for the birth and the time afterwards. We have proven tips on how to get your pelvic floor in the best possible shape.

Index

Where exactly is the pelvic floor?

The pelvic floor stretches across the pelvis – from the coccyx at the bottom of the spine to the pubic bone at the front. It’s sort of between the bones you’re sitting on. The pelvic floor muscles support and protect the pelvic organs (bladder, bowel, and uterus) when you stand, walk, bend, or lift.

You can feel your pelvic floor muscles when you try to stop the flow of urine on the toilet.

Why should I train my pelvic floor?

Along with the abdominal muscles, your pelvic floor is important for posture and supports your spine. A strong muscle prevents urine from running out of the bladder when you cough or laugh, for example. The pelvic floor muscles relax when you urinate or have a bowel movement and then contract again. Tight, healthy pelvic floor muscles can also help you enjoy sex more.

Causes of a weak pelvic floor

Like any other muscle, the pelvic floor weakens over time. It’s a very natural process. There can be other reasons why pelvic floor muscles are weak, overstretched, too tight, or damaged.

According to a recent study, about a quarter of women suffer from at least one pelvic floor disorder:

Pelvic organ prolapse (POP): one or more organs in the pelvis slip down from their normal position and protrude into the vagina
Urinary incontinence: the most common form, affecting around 15-17% of women
fecal incontinence

Things that can weaken the pelvic floor include pregnancy and childbirth — especially if you’ve had an episiotomy or tear. The hormonal changes associated with menopause can also play a role. Obesity or too much exercise can also cause a weak pelvic floor.

How do I recognize pelvic floor weakness?

These 6 signs can indicate weak pelvic floor muscles:

You lose urine when you laugh, cough, sneeze, jump, run, walk, exercise, or have sex.
The urge to urinate comes on so suddenly and so urgently that you don’t make it to the bathroom in time.
You need to go to the bathroom frequently (more than 8 times a day).
You have to get up regularly at night to go to the toilet.
You experience pain during sex or find it unsatisfactory.
You have a tight feeling in your pelvis or abdomen.

Can pelvic floor exercises help?

Strengthening your pelvic floor muscles is helpful and effective if you suffer from stress and urinary incontinence . Exercising can also ensure a fulfilling sex life by increasing sensitivity and leading to more intense orgasms. In men, it can help reduce symptoms of erectile dysfunction .

Can I prevent bladder weakness with exercises?

It is not always possible to prevent pelvic floor or bladder problems – especially if your pelvic floor is e.g. B. was damaged at birth. In general, a healthy lifestyle can help keep your pelvic floor muscles healthy.

You can do this:

Train your pelvic floor daily and stay active
Eat a healthy diet
Drink plenty of water to help eliminate waste through the bladder and bowel ( constipation puts a strain on the pelvic muscles)
If you are overweight, try to lose weight to reduce pressure on the pelvic floor
If you have to lift heavy objects, tighten your pelvic floor muscles before and after the lift
Avoid intense exercise like running or jumping if you have a weak pelvic floor
Take your time on the toilet to always empty your bladder completely
When you cough or sneeze, tighten your pelvic floor muscles

3 daily exercises for a strong pelvic floor

Pelvic floor exercises are also known as Kegel exercises because of their roots in Arnold Kegel, an American gynecologist who developed the exercises in the 1940s as a non-surgical way to help women control urine leakage. They work on men too.

Exercise 1: Tighten muscles while sitting

Sit comfortably and contract your pelvic floor muscles 10 to 15 times. Relax your abs, glutes, and hamstrings as you do this.
As you do this, imagine that you are sitting on a marble and contract your muscles as if you are going to lift the marble. Don’t forget to breathe!
With practice, try to hold the tension for a few seconds each time. Rest 1 to 2 seconds between each exercise.

Exercise 2: Raise and lower the pelvis

Lie on your back and bend your knees so your feet are flat on the floor. Alternatively: Sit on a chair, put your hands on your thighs and lean forward slightly.
Tighten your pelvic floor muscles and push your pelvis up while counting to 5 (or hold the position for as long as feels comfortable). Over the course of a few weeks you can gradually increase and eventually hold the position for 10 seconds. Lower the pelvis back down and slowly count to 5. Repeat this process 5 times.
Try to do the exercise 3 times a day. Frequent short workouts work better than long workouts.

Exercise 3: Fast strengthening in between

Contract and release pelvic floor muscles while standing, repeat 10 times.
You can incorporate this exercise at any time, for example when cooking or when you are standing in line.

When should I go to the doctor?

For women

If you experience urinary or fecal incontinence, or other symptoms of pelvic floor weakness, you should seek medical attention. Through examinations and tests, your doctor can determine the cause and severity of the problem and advise you on treatment options.

In the case of stress incontinence, pelvic floor muscle training by a physiotherapist is conceivable. If the symptoms are more severe, treatment with medication or surgery may also be an option, depending on the cause.

For men

Pelvic floor disorders can also affect men and lead to urinary and fecal incontinence, pelvic pain, erectile dysfunction or premature ejaculation. Common causes are lack of exercise, obesity and prostate cancer operations.

The pelvic floor muscles are involved in controlling ejaculation in men – treating the pelvic floor has been shown to improve control. Pelvic floor exercises can also help with erection problems. Seek medical advice if you’re experiencing pelvic pain, sexual dysfunction, or post-op pelvic floor weakness.