Pelvic Floor Training – Tips And Exercises For Everyday Life

You’ve probably heard of pelvic floor training and wondered what exactly it’s useful for or how you can train your pelvic floor. Here you will find the answers!

What Is The Pelvic Floor?

The pelvic floor can be described as a mix of tissues. This is because it consists of muscles, tendons and connective tissue and thus protects the organs located in the pelvis.
The muscles extend from the pubic bone back to the sacrum and coccyx, laterally the muscles attach to both ischial tuberosities.

In fact, the pelvic floor is somewhat more stable in men than in women. This is partly because women have an additional opening in the pelvic floor for childbirth. On the other hand, it can lose elasticity during every pregnancy and during childbirth.

In addition, age also plays a part in reducing the elasticity and strength of the pelvic floor.
Some other factors can also weaken the pelvic floor: Obesity, connective tissue weakness, repetitive heavy lifting, frequent constipation and chronic coughing.

Those who stand for long periods at work or do a lot of sports are also somewhat more likely to be affected by pelvic floor problems.

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The Pelvic Floor – A Small Muscle That Makes A Difference

A strong and healthy pelvic floor is important for your well-being, because it is responsible for the following tasks:

– Abdominal and pelvic organs are protected.
– Supports the sphincter muscles of the urethra and anus.
– Withstands the high pressure that occurs when coughing, laughing, pressing during bowel movements and during physical exertion, for example when lifting heavy objects.

When Pelvic Floor Training Is Useful

The pelvic floor can be weakened by very different factors. Especially bad posture, overweight, frequent sitting and some births could be the cause.

Pelvic floor training can be helpful if you suffer from these complaints:

– Bladder weakness
– bowel weakness
– overweight
– Postural weaknesses
– Before and after birth
– Weakness of connective tissue
– Lowering of the uterus
– After operations in the pelvic area

Pelvic Floor Training For Everyday Life

There are hardly any other exercises that can be integrated into everyday life as easily as pelvic floor exercises.
You can incorporate them into your everyday tasks in a relaxed way. We show you how it works!


You often train your pelvic floor unconsciously by doing everyday things, such as walking, climbing stairs or standing. It is important to move quite often in the fresh air. Half an hour of walking a day already activates the muscles in the pelvic floor.

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Deep breathing into the chest lifts the pelvic floor and activates the muscles.


You activate the pelvic floor muscles especially with upright exercises, which are supposed to promote balance. Yoga or Pilates are great for this.

Pelvic Floor Training And Pregnancy

Pelvic floor training is especially good for pregnant women and mothers who have already become pregnant. Female hormones can loosen muscles, ligaments and connective tissue. In addition, the baby presses on the bladder during pregnancy.

Both factors can thus lead to urinary incontinence, but this can be avoided with the help of pelvic floor exercises.

Pelvic floor exercises during pregnancy are suitable for two main reasons: First, it strengthens the pelvic floor enough to be able to carry the baby. Second, it also makes it elastic enough to give way when the baby grows bigger and birth begins.

3 Exercises For Pelvic Floor Training During Pregnancy

While Sitting

You can easily exercise your pelvic floor while sitting on a chair. You should sit on the chair with your legs at right angles and your back straight. Put your hands on your thighs and breathe relaxed.

With the exhalation you tighten the pelvic floor and gradually pull it more and more upwards. You will also notice how your sitting feeling changes. The sitting bones become tighter and the buttocks tighten. Hold the tension for about 7-10 seconds.

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You can repeat the exercises as often as you like.

When Climbing Stairs

Even if climbing stairs for a long time is sometimes a bit strenuous, your pelvic floor will thank you for it! However, climbing stairs does not mean running down them in a hurry.
Vibrations put an enormous strain on your pelvic floor.

First put your foot on the step, tense your pelvic floor as well as your abdominal and back muscles and then start walking.
Now walk carefully and continue to breathe calmly. The pelvic floor remains tense. Only when you are at the top or bottom can you let go again.

At The Traffic Light

You can now make better use of the time you spend waiting at the traffic lights! Here is the opportunity to pause for some pelvic floor exercises!
While the traffic light is red, you can tense your pelvic floor again and again. You can repeat this exercise until the light turns green.

Caution: After a caesarean section or during pregnancy, certain exercises that primarily affect the lower abdominal muscles are taboo for the time being!
Exercises on a chair or sitting ball are better suited for you during this time.

4 Reasons Why You Should Exercise Your Pelvic Floor Every Day

1. It’s Totally Easy

As you already know, you can integrate your pelvic floor training practically everywhere into your everyday life. Whether you’re climbing the stairs, waiting at the traffic lights or sitting down. Tighten and release, that’s all you really need to do.

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2. Better Control Over Your Bladder

Sooner or later we will all lose control of our bladder. Some more, some less. Whether it is due to age, pregnancy, sneezing or during sports.

But you can prevent this now! With a strong pelvic floor you always have your bladder under control.

3. Sex Feels More Intense

It’s actually no secret that regular pelvic floor training is supposed to make sex feel better. This is because exercising increases blood flow to your vagina. As a result, it is much more sensitive during intercourse.

Many women have already reported that their orgasms have improved through pelvic floor training.

4. Your Pregnancy Becomes More Comfortable

The weight of your baby can put enormous strain on your pelvic floor muscles. Hence the fact that pregnant women often suffer from incontinence.

Pelvic floor training during and especially before pregnancy can work wonders! Early training can help the pelvic floor return to its former shape after pregnancy.

The Most Important Things At A Glance

As you now know, pelvic floor training is suitable for many different things. It can help you prevent incontinence, make your pregnancy easier or make sex even more intense.

The exercises are super simple, and you can incorporate them basically everywhere in everyday life. Whether climbing stairs, waiting at traffic lights or while sitting.

It doesn’t get any better than that, does it?


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