Pelvic floor training

Prevention of urinary incontinence – exercises help improve bladder control and prevent involuntary urine loss.Improvement of sexual health – a strengthened pelvic floor increases sensitivity and enhances intimate perception.Support of pelvic organs – strong muscles prevent organ prolapse and associated discomfort.Recovery after childbirth – pelvic floor exercises promote regression and help avoid postpartum discomfort.Increase in body stability – the pelvic floor contributes to posture and stability of the spine.

1. Kegel exercises

• Tighten the muscles as if you were interrupting the flow of urine.
• Hold the tension for 5-10 seconds, then relax.
• Repeat the exercise 10-15 times, ideally in 3 sets per day.
• Make sure to only tighten the pelvic floor muscles – the abdomen and buttocks should remain relaxed.

2. The bridge (glute bridge)

• Lie on your back, place your feet hip-width apart on the floor.
• Lift the pelvis upwards while tightening the pelvic floor and buttocks.
• Hold the position for 5-10 seconds, then lower the pelvis again.
• Repeat the exercise 10-15 times.

3. Squats with pelvic floor tension

• Stand shoulder-width apart.
• Slowly squat down while simultaneously tightening the pelvic floor muscles.
• Slowly return to the starting position.
• Perform 10-15 repetitions.

4. Yoga exercise (butterfly pose)

• Sit on the floor with a straight back and bring the soles of your feet together.
• Let the knees fall outward and lean slightly forward.
• Consciously tighten and relax the pelvic floor muscles in this position.
• Repeat the exercise 10-15 times.

• Regularity – daily training brings the best results.
• Targeted tension – it is important to activate only the pelvic floor muscles, not the abdomen or legs.
• Proper breathing – do not hold your breath, but continue to breathe evenly.
• Combination of exercises – static and dynamic movements provide the best effect.
• Be patient – initial successes are noticeable after 4-6 weeks of regular training.

If you suffer from bladder problems, chronic pelvic pain, or postnatal complaints, you should consult a doctor or physiotherapist before starting the training.