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The pelvic floor is a sheet of muscle that extends from the pubic bone to the coccyx and is a central element of the human body. It is often overlooked but plays a fundamental role in daily life. The muscles support the internal organs, especially the bladder, bowel, and genitals.

A strong pelvic floor is essential for continence, good posture, and spinal support. And the good news is: You can train your pelvic floor with special exercises. This article explains how pelvic floor training works and its benefits. It also clears up some misconceptions about this topic.

How does pelvic floor training work?

Pelvic floor training aims to consciously target and strengthen these muscles. This is achieved through specific exercises that promote contraction and relaxation of the pelvic floor. Essentially, targeted pelvic floor training can be thought of like any other muscle exercise—for example, tensing and releasing the muscle, similar to bicep curls. The challenge lies in consciously targeting this often barely noticeable muscle layer.

The right technique

During these exercises, you contract the muscles around your anus and urethra, as if trying to stop the flow of urine or hold back wind. A simple way to start might be to "hold" this tension for a few seconds and then release. It's important to tense only your pelvic floor muscles and not your abdominal or gluteal muscles. Regular repetitions will lead to noticeable improvements.

Different types of exercises:

1. Quick contractions and releases : These are short, sharp contractions that increase muscle responsiveness.
2. Slow hold : Here the muscle tension remains for a longer period of time to promote muscle endurance.
3. Integrated everyday exercises : Exercises that can be integrated into everyday life, such as while sitting in the office or while shopping, are often helpful.

Why is pelvic floor training important?

In addition to strengthening muscles, pelvic floor exercises have many other benefits that are often underestimated. A well-trained pelvic floor can prevent or reduce incontinence, improve sexual health, and support recovery after pregnancy.

Prevention of incontinence

Many people, especially women after childbirth or older people, suffer from various forms of incontinence. A weak pelvic floor can lead to a loss of complete bladder and bowel control. Targeted training can counteract this problem. Studies show that regular pelvic floor exercises significantly reduce the risk of urinary incontinence.

And this is really important : According to the German Society of Gynecology and Obstetrics (DGGG), urinary incontinence is a significant health problem for women of all ages. Studies show that the likelihood of suffering from urinary incontinence increases with age. In one survey, 7.8 percent of women under 40 and 27.1 percent of women over 60 reported difficulty holding urine. A 2017 German-Danish study estimates that a total of 48.3 percent of women are affected.

Improved sex life

A stronger pelvic floor can improve sexual sensitivity and orgasmic experiences. In women, it increases blood flow and tension in the pelvic area, leading to more intense sensations. Men also benefit from a trained pelvic floor: Stronger muscle tone can reduce erectile dysfunction and improve control over the timing of ejaculation.

Support during pregnancy

A strong pelvic floor is especially crucial for women during and after pregnancy. During pregnancy, a trained pelvic floor helps support the additional weight of the growing child. After birth, training promotes recovery and helps strengthen the muscles. This is especially relevant for women suffering from uterine or bladder prolapse.

Scientific background and studies

The effectiveness of pelvic floor exercises has been proven in numerous scientific studies. One study showed that women who regularly performed pelvic floor exercises postpartum had a lower risk of long-term incontinence. Further research shows that people of all ages and genders can benefit from this training.

An often-cited biological mechanism is so-called "muscle fine-tuning," which improves through regular exercise. This means that the muscles become more adaptive and better able to differentiate between tension and relaxation. Positive effects have also been observed in men: Studies suggest that pelvic floor exercises can contribute to the prevention and treatment of erectile dysfunction in men.

Integration into everyday life

One advantage of pelvic floor training is its ease of integration into everyday life. Unlike many other fitness trends, no special equipment or classes are required. Beginners can easily perform the exercises at home or in the office. Investing just a few minutes a day in training is often enough to achieve noticeable improvements.

Practical tips for implementation:

1. Morning routine : Take a few minutes in bed in the morning to do the first exercises of the day.
2. Workplace : Regularly tense your muscles when working at your desk or during breaks while standing.
3. On the go : You can also train discreetly on the train or in the car.

Potential obstacles and misunderstandings

Despite its benefits, there are often obstacles and misconceptions that prevent people from practicing pelvic floor exercises. A common misconception is that only postpartum women would benefit. In fact, men and women of all ages and fitness levels can experience positive effects.

Common mistakes

When performing pelvic floor exercises, several mistakes are often made that can reduce the effectiveness of the exercises. One of the most common is tensing the abdominal and gluteal muscles simultaneously. This can lead to incorrect strain and reduce the desired training effect. Failure to identify the correct muscles can also sometimes lead to incorrect performance of the exercises.

Ways to avoid mistakes:

1. Guidance from a specialist : It is advisable to first seek the support of physiotherapists or specialist trainers.
2. Mirror control : When practicing in front of a mirror, it is easier to see whether unwanted movements of the abdominal or gluteal muscles occur.
3. Conscious integration : Regularly and consciously integrating the exercises into your daily routine, instead of just “working through” them on the side, can also increase efficiency.

Conclusion and outlook

The pelvic floor is a central element of the human body that is often neglected. Regular pelvic floor exercises can achieve numerous health benefits – from improved continence to positive effects on your sex life. Scientific studies demonstrate the effectiveness of the exercises, and their easy integration into everyday life makes them an accessible and effective method for promoting health. It remains to be hoped that more people will recognize the relevance of this exercise and incorporate it into their daily lives.

• Also read this article : Yoga mat care: How to keep your yoga mat clean and fresh .