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 supporting structures of the bladder, uterus and rectum and control the sphincters. Weak or injured pelvic floor muscles can under certain circumstances lead to stress incontinence, so you should start strengthening and exercising your pelvic floor muscles as early as during pregnancy.
During water gymnastics exercises, the pelvic floor muscles also benefit from the exercises and can therefore be stretched in a targeted manner. Regular pelvic floor exercises help to strengthen the muscles and thus ensure that they function properly. 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, especially the second stage of childbirth is made easier, the perineum heals faster after birth and especially women with a well-trained pelvic floor are more likely to have an orgasm and a more fulfilling sex life.
To train the pelvic floor muscles, you should first know where they are located. When you pull in your stomach, squeeze your legs, squeeze your buttocks and hold your breath, you should feel your pelvic floor muscles. In order to train them properly you need a 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: Regular pelvic floor exercises help to strengthen the muscles and ensure that they function properly. 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, especially the second stage of childbirth is made easier, the perineum heals faster after birth and especially women with a well-trained pelvic floor are more likely to have an orgasm and a more fulfilling sex life.
To train the pelvic floor muscles, you should first know where they are located. When you pull in your stomach, squeeze your legs, squeeze your buttocks and hold your breath, you should feel your pelvic floor muscles. In order to train them properly you need a 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 now you continue breathing normally four or five times. During relaxed breathing, you should notice that the hand on the stomach is raised more than the hand on the shoulder.
If this works, you can try to pull the muscles of the pelvic floor upwards during the exhalation. The muscles should only be tensed so much that you can still breathe normally. Breathing should not be interrupted.
Over time, breathing and muscle tension can be combined more and more to train more effectively. Next, the tension in the muscles can be held for a few seconds, while breathing continues normally. Now you may feel how the abdominal muscles are tensed.
Only when the upper abdominal muscles also tense, then the exercise should be started again from the beginning. After some practice you should be able to tense the pelvic floor muscles for about 10 seconds without stopping breathing. Whenever you lose control of your breathing, you should start again from the beginning, otherwise the exercise is not appropriate.
This series of exercises for the pelvic floor should be tried out lying down first. You should also be undisturbed and in an environment where you feel comfortable. Only when you can hold the exercise for 10 seconds without getting problems with breathing, then you can do the exercise anytime and anywhere.
An exercise for advanced students is called “pull-ups” for the pelvic floor. During this exercise the muscles are suddenly tensed and pulled upwards and immediately relaxed again. You can repeat this 10 times without holding your breath. This exercise helps protect against laughing, sneezing or coughing and prevents unwanted loss of urine. This could also be interesting for you: Sports during pregnancy
