Pelvic floor exercises lead to better sex and more intense orgasms. You can also prevent bladder weakness. These are the 5 best pelvic floor exercises for strong muscles.
Pelvic floor exercises have long been dismissed as a sport for older women.
The exercises were recommended to all who suffered from involuntary urinary leakage.
A trained pelvic floor can do much more ;)
We show you why even young women should pay more attention to a strengthened pelvic floor.
And not only after pregnancy.
Table of contents
What is the purpose of pelvic floor exercises?
Our pelvic floor can be trained like muscles on arms and legs. As with "normal" muscle training, we can tense and relax.
Regular training of the pelvic floor muscles is important to prevent and treat incontinence.
If the muscles of the pelvic floor are not well trained, uncontrolled urine leakage may occur. And that is anything but pleasant.
These exercises will improve your love life!
Pelvic floor exercises help
- Prevent incontinence
- Relieve back pain
- Prevent a uterine prolapse
- Have better sex
Pelvic floor exercises help you have better sex and more intense orgasms. Your pleasure is strengthened along with your muscles. Women who exercise regularly sensitize their erogenous zones. Sounds good, doesn't it?
So, in short: pelvic floor exercises strengthen not only the bladder, but also our love life :)
Where is the pelvic floor located?
Pelvic floor exercises - what is it? Many women are initially unaware of exactly where the pelvic floor is located. But even if you have tracked it down, it is often not clear how to train this muscle area with targeted pelvic floor exercises.
We all know a trained biceps. You can see them, they're sexy. But a trained pelvic floor? Yes, this muscle is even more important than biceps and co.
However, unlike visible muscles, the pelvic floor muscles work in secret. They cannot be seen. And many women have never consciously felt them.
But even the women who know their pelvic floor muscles rarely take care of them. We actually do not know what these muscles do for us.
These 6 pelvic floor exercises you need to know!
Before you start training these muscles with pelvic floor exercises, you should first get to know your body well. The pelvic floor muscles stretch between the pubic bones and the tip of the coccyx.
When the pelvic floor muscles are healthy, they build healthy tension. Our movements become fluid. We stand firmly on the floor.
The pelvic floor muscles consist of three layers in total. The muscle strands crisscross like a basket weave. Pelvic floor muscles hold the viscera in place and help us control our orifices.
Pelvic floor tips for everyday life
There are also things you can do in everyday life to strengthen the muscles in your pelvic floor.
Drink enough
Those who suffer from incontinence problems very often drink too little. But this is exactly the wrong way to go if you have a weak pelvic floor. If the bladder is never properly filled, the pelvic floor remains untrained. This makes it even weaker.
Pay attention to correct lifting
When you want to lift objects, stand slightly wider than pelvis width. The object is very close to the tips of your toes.
Bend the knees, stretch the buttocks back. The back is straight. Grasp the object and come up with the strength of the legs. Tense the pelvic floor.
Pelvic floor training during cough
If you're really chilled and have to sneeze all the time, it can happen with a weak pelvic floor that not only the handkerchief gets wet. But here, too, you can take precautions.
Through "normal" sneezing and coughing, the pelvic floor is very strongly stressed. You can prevent this by sitting upright when you sneeze. Cough or sneeze over your shoulder upwards. This relieves the pelvic floor muscles.
Train the pelvic floor and your bladder
Do not go to the toilet immediately at the slightest urge to urinate. Your bladder then comes, namely out of practice. Try to endure the urge a little longer. But be careful if you are prone to bladder infections!
Tilt your upper body back when you pee. Your abdominal muscles will then support the bowel. You can also rock back and forth a little on the toilet. But you should never push too hard.
The best tips for your outdoor lovemaking!
Do regular pelvic floor exercises
Train the pelvic floor again and again! This is the only way to strengthen the pelvic floor muscles. If you don't succeed with the pelvic exercises right away, don't worry. Be patient and keep at it!
Training the pelvic floor helps not only if you already have weak muscles. Pelvic floor exercises also help with prevention. Many doctors recommend starting from the age of 30.
What can support you in pelvic floor training
If you have very weak pelvic floor muscles, you should start building them up as soon as possible.
The longer you wait, the harder it gets. Have you ever heard of pelvic floor training aids?
There are two possibilities: Either tampon-like weights that are inserted or devices that work with current pulses.
More effective are stimulation devices that work with light pulses of electricity. You don't have to be afraid of getting an electric shock. All you feel is a slight vibration.
What is important in pelvic floor exercises?
Before you start, be sure to empty your bladder. Only then you can train the muscles well and concentrate fully on the exercises.
The success of the exercises depends on a constant alternation of tension and relaxation. In this way, the muscles can be strengthened in a very targeted manner.
You can also find very effective pelvic floor exercises in yoga and qigong.
How often should you do pelvic floor exercises?
Preferably daily. You should repeat the individual exercises for strengthening the pelvic floor 5 to 10 times. By the way, many exercises are perfect for everyday life. You can also do them in the office. Nobody sees or notices anything.
Simply incorporate the exercises into your daily routine. Maybe first thing in the morning when you get up or in the evening before you go to bed? It's up to you. The main thing is to exercise the pelvic floor regularly.
Pelvic floor exercises for everyday life
You can do this pelvic floor exercise anytime on the bus, train or in the office. Nobody will notice anything :)
Simply tighten the pelvic floor muscles 5 times in a row while sitting. Hold the tension for at least 5 seconds per pass. The longer the better.
More fun in bed! 11 awesome yoga sex exercises!
The 5 most effective pelvic floor exercises
Do you have a quick 10 minutes to spice up your sex life? Perfect! With our quick and easy pelvic floor exercises, it's no problem!
Exercise 1: pelvis, legs, abdomen and buttocks
With this exercise you train not only the pelvic floor, but also your legs, buttocks and abdomen.
- Kneel on the exercise mat and straighten your upper body.
- Place your hands on the back of your head.
- Now tense your upper body and lean backward as you exhale.
- Make sure your butt and back form a line.
- Hold this position for a few seconds.
4×5 repetitions
Exercise 2: legs, back, abdomen
This exercise looks simple, but it is quite exhausting. This is due to the fact that so many muscles are used at the same time.
- Lie on your back and stand with both legs shoulder-width apart.
- Now lift your butt until your thighs and upper body form a line.
- Now it gets strenuous: lift the feet 4x alternately a few centimeters from the floor.
- Hold the position for 10 seconds before you change.
4×4 repetitions
Exercise 3: pelvis, legs and abdomen
- Sit upright on an armchair. Do not touch the back of the chair! You can also use a coffee table. The back is straight.
- The legs are slightly spread.
- Grab your left knee with both hands and slowly pull it towards your body.
- Tighten the abdomen at the same time.
- Hold the position for 10 seconds.
- Now quickly release the knee while stretching both arms in the air.
- Repeat the exercise with the right knee.
10 repetitions per side.
Exercise 4: pelvis, legs and lateral abdominal muscles
- Lie sideways on the exercise mat. The lower arm is under your head. Support the other arm in front of your chest.
- Angle the legs slightly.
- Press the heels together and spread the upper knee. Do this exercise very slowly and controlled.
- As you inhale, close your knees and begin again.
10 repetitions per side, 2 passes.
Exercise 5: pelvis, arms, legs, abdomen
- Kneel on the yoga mat.
- Support yourself on your arms and place your knees under your hips.
- Now lift your buttocks and knees.
- Make sure your back stays straight.
- Hold the position for 10 seconds and then lower the knees again.
4×5 repetitions
Our conclusion
If you want to strengthen your pelvic floor, you can do simple exercises. It is important that you do the pelvic floor exercises regularly.
Good luck and have fun with the training!
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