Training the pelvic floor muscles

Training the pelvic floor during pregnancy

The pelvic floor muscles are the connection of two muscle rings that run between the pubic bone and the end of the spine. These muscles support the holding structures of the bladder, uterus and rectum and control the sphincter muscles. Weak or injured pelvic floor muscles can lead to stress incontinence, so you should start strengthening and training your pelvic floor muscles during pregnancy.

As part of water aerobics exercises, the pelvic floor muscles also benefit from the exercises and can thus be stretched in a targeted manner. Read more about this under: Aqua aerobics for pregnant women

Regular pelvic floor exercises help to strengthen the muscles and thus ensure that they function properly. In this way, stress incontinence or even a lowering of the pelvic floor can be avoided, the additional weight during pregnancy can be carried more easily by the body, the second stage of labor is made easier, the perineum heals faster after the birth and women with a well-trained pelvic floor are more likely to have it an orgasm and a more fulfilling sex life.
To train the pelvic floor muscles, you should first know where they sit. When you pull in your stomach, press your legs together, pinch your buttocks and hold your breath, you should feel your pelvic floor muscles. In order to train them properly you need good technique. The more often and the longer these muscles are used, the easier the exercises become. The following exercises can help to train the pelvic floor:

One hand is placed on the stomach, the other hand on the shoulder and breathing is now continued four or five times normally. When breathing is relaxed, you should notice that the hand on the stomach rises more than the hand on the shoulder. If this works, you can try to pull the muscles of the pelvic floor upwards while exhaling. The muscles should only be tensed enough that you can still breathe normally. Breathing should not be interrupted. Over time, you can combine breathing and tensing your muscles better and better and train more effectively. Next, the muscles can be held in tension for a few seconds while breathing continues normally. Now you can possibly feel how the abdominal muscles are also tensing. Only when the upper abdominal muscles are also tensed should the exercise be started over. After a little practice you should be able to tense the pelvic floor muscles for about 10 seconds without having to stop breathing. Whenever control over breathing is lost, one should start over, otherwise the exercise will not be useful.

This series of exercises for the pelvic floor should first be tried lying down. In addition, you should be undisturbed and in an environment in which you feel comfortable. Only when you can hold the exercise for 10 seconds without having breathing problems can you do the exercise anytime, anywhere. An advanced exercise is called "pull-ups" for the pelvic floor. The muscles are suddenly tensed and pulled upwards and then relaxed again immediately. You can repeat this 10 times without holding your breath. This exercise supports protection against laughing, sneezing or coughing and prevents accidental loss of urine.

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Pelvic floor training for men

Also Men can due to a Pelvic floor weakness Problems with the Incontinence to get. So here are a few Exercises that prevent this. First you can get one Perception exercise perform in which one on the move lies and the legs are angled. Now imagine you have Urge to urinate and now tries through Tense of the Pelvic floor muscles to counteract this. There should be a pressure between element, Testicles and nach to be felt. It is important to pay attention to not tensing the abdominal and gluteal muscles. It should also be used during exercise continue breathing in a relaxed manner, without holding your breath. At the "Blink" you are again in Supine position and this time it has legs straight. Now the pelvic floor so tense, the one slight tension can be felt. This tension should now a few seconds be held and total 8 to 10 times be repeated.

Another exercise is that "Petzauge"where the pelvic floor is now stronger is tense. This time, too, the tension increases 3 to 5 seconds kept and overall 8 to 10 times repeated. The next level is a combination from the first two exercises. These will be there alternately performed (build up tension and release tension again, then tighten significantly and then release tension again. This combination exercise should also be performed 8 to 10 times.

The lift" is an exercise in which you yourself a two story house can imagine. First you are in ground floor and has a slight tension. This tension will be at least 3 seconds held. Now you want to go to second floor up and elevated the voltage clear. Again, the tension is at least again 3 seconds held. Then the tension slowly but steadily solveduntil complete relaxation occurs. Now the elevator has gone back to the ground floor. An increase in exercise sees you on the way back Stopover before, in which a medium tension is kept short.

The exercise "Blossom" becomes while sitting executed and connects the tension of the pelvic floor with the breathing. First will slowly in through the nose and then through the slightly parted lips exhaled. The lips should really only be slightly open. This is also called the "Lip brake". This exercise should be one 2 to 3 times to repeat.

Training the pelvic floor after giving birth

A birth is with great physical effort connected and especially the Pelvic floor muscles is clear weakened. Therefore one should pay attention to as soon as possible after giving birth to his pelvic floor stabilize and to work out.

However, women should be careful not to Not too strong to make an effort. After giving birth you should definitely take a rest and give the body the opportunity to admit itself regenerate. You are welcome to lie on your stomach and so the regression of the uterus support. Besides, you should avoid, heavy loads to lift. Heavy lifting only puts additional strain on the pelvic floor. The rule of thumb for this reads: Never carry anything heavier than the baby.

This includes above all the posture. By a upright Posture not only protects your back, but also significantly stabilizes the pelvic floor muscles. An exercise that can be done well on the changing table is the elastic standing in the knees. The buttocks and also the abdominal muscles will be there slightly tense. Additionally will the thoracic spine pushed forward.

If after childbirth the perineum scar is healed, woman can with light training exercises for your pelvic floor. Light gymnastics exercises are now also available. This strengthen and tone the stomach and leg muscles. Are particularly suitable Yoga exercises or light Postnatal exercise. However, one should be careful not to overdo it at the beginning.

Before training after the birth Abdominal muscles can start again, the pelvic floor should first be sufficiently strengthened. A Overload the still too weak pelvic floor can ensure that the training effects Negatives turning back. Especially with physical exhaustion and / or aching should be shifted down a gear and the body sufficient recovery be admitted.

If there are any signs of weak pelvic floor muscles Overexertion should be avoided and only slight stress stimuli should be used. Symptoms for a weak pelvic floor are:

A Heaviness after long periods of sitting or standing. A swaying feeling of pressurethat at To run and hopping can occur. A extreme urge to urinate at full bladder and an accompanying one insufficient control of the urine stream. A feeling as if the vagina is still dilated.

One exercise that can counteract this comes from the Postnatal exercise. This exercise can be performed anytime, anywhere and can be performed lying down, sitting, or standing. This is the pelvic floor five seconds long so tenseas if to hold back the urge to urinate. Then again relaxed. This exercise should be repeated about 20 times. The motto is rather shorter train, but for that more often.

Other exercises are the Kneeling, of the Side support and a Abs workout. When doing abdominal muscle training, however, you should make sure that you have already strengthened the pelvic floor training.

At the Kneeling is the back straight and the poor become over the head merged. Of the upper body becomes stretched and then you sit on the left side of the buttocks. Then stretch up again and then sit up the right buttock side. Repeat this change several timesbefore you sit down on both legs again and bring your arms down.

At the Side support is just that Arm raised, belly and pelvic floor become tense. Now the Po to above drawn. Lower leg and hand support the body. Now the upper body slowly up and down again. After a little practice you can bring your upper arm up and let it go down again.

For the abdominal muscle training, take the right leg forward and lower the left leg. Now the right leg is taken back and the bottom is brought to the lower leg. Then you go over the side position into the supine position. The legs are hip-width apart and the feet are completely in contact with the floor. A towel is required as an aid. The towel is held in both hands with the arms extended. Now the towel is led next to the right thigh. This position is held briefly before going back to the starting position. Now it's the turn of the other side and you bring the towel to your left thigh. This change can now be carried out up to 10 times. You should make sure that the head is in line with the spine.

Balls for training the pelvic floor

Also as Love balls the small round balls are often only understood as sex toys. However, the balls are actually no toys, but rather small ones Exercise equipment for the Pelvic floor muscles. The balls can either be bought individually or as double balls and they weigh between 28 and 230 grams. But the balls can also enrich your love life, because those who have a strengthened pelvic floor usually experience more intense pleasure experiences.

The most important advantages of the love balls can be summarized in a few sentences. The bullets make one Bladder weakness in old age prevented, you promote regression after childbirth or surgery and you create a more intense orgasm feeling.

The balls are from one skin-friendly Material made and mostly with silicone overdrawn. Rotate inside the balls small weights and thus ensure that when moving Rotational movements that stimulate the pelvic floor to contract. The pelvic floor muscles try to prevent these rotational movements and thus train themselves automatically without you having to do anything. This type of workout is not exhausting, the balls cannot fall out and the pelvic floor muscles benefit from it.

At the beginning you should with small, light love balls begin and slowly but always steadily further increase. An exception are Women who have already given birth to children. In this case you can start with slightly larger balls. The balls are then inserted so far that you can barely feel them. On a case-by-case basis, you can use silicone-free Lube help out. Then you can go about your daily business. 15 minutes this training session during the day are completely sufficient to effectively strengthen the pelvic floor. From a weight of 83 grams per ball, however, you should exercise a maximum of 10 minutes per day in order not to overload the pelvic floor. If the balls are in the body, you should make sure that you keep moving, as this is where the effect is most evident. The invisible training can even be carried out while exercising, shopping or doing housework.

After use you should get the balls with warm water or one extra toy cleaner clean. Love balls are available from 15 euros and can be found on the Internet or in any sex shop.