Strong pelvic floor muscles prevent urine loss, improve your posture and make sex even more spectacular. Reason enough to train them! Read here three exercises for your pelvic floor with which you can start today.
Where is the pelvic floor muscles?
Training your pelvic floor muscles is easier said than done: many women have no idea where they are. A simple way to find out is by pretending to hold something with your vagina. You can also discover them by interrupting the puddle.
Exercise 1: Bekkenschommel
- Stand upright with your feet firmly anchored on the floor and your knees slightly bent. Stick your sternum forward and straighten your upper body. Keep your head in line with your body and let your shoulders hang relaxed.
- Now place the back of your one hand on your lower back and the inside of the other hand on your stomach under the navel, the little finger points to the pubic bone.
- Imagine that your pelvic floor is a swing that connects your pubic bone with your coccyx. Practice pressure on the pubic bone with your little finger.
- Breathe out with a toneless ‘fff’ and tilt your pelvis forward. Tighten your pelvic floor by pulling the pubic bone and coccyx together. Stay in this posture as long as you exhale.
- When you breathe in, your pelvis tilts back so far that you get a small hollow back.
- Swing your pelvis alternately forwards and backwards ten times.
Exercise 2: Traction rope
- Lie flat on your back. Your legs are straight up, your feet crossed. Spread your arms sideways, the palms facing the ceiling. Pull your fingers apart.
- Your shoulders are flat on the ground.
- Stretch your abdominal muscles and bring your legs and seat perpendicularly higher. Activate the pelvic floor muscles. You have to feel how the muscles lift upwards and inwards. Never do that with a swing! Imagine that your feet are pulled upwards by an invisible cable. Your legs always stay straight. The movement is very small.
- Hold the tension briefly and then return to the starting position.
- Perform two series of five repetitions.
Exercise 3: Swirl
- Lie down in a lying position on a comfortable surface. A small, sturdy pillow supports your head.
- Pull your bent legs closer to your body and place your lower arm under your head with a bent elbow. Your other arm is relaxed on your hip.
- Tighten your pelvic floor muscles.
- Lift your upper leg five to seven inches.
- Then lower your leg again but do not lay it on the ground.
- Repeat the exercise 20 times and then change sides. Now carry out the exercise with your other leg.
Are pelvic floor muscles also good for sex?
Yes, because if you train your pelvic floor muscles just as well as the rest of your body, the blood supply to your vagina increases and that improves the vaginal humidity. It makes you more excited with sex and the orgasms become more intense. In addition, it tightens the vaginal opening.
“Training your pelvic floor muscles ensures that you gain more control over your bladder”
Men also have pelvic floor muscles
You may not expect it, but men also have pelvic floor muscles. By combining the muscles around the anus, the man can find them the best. The training of these muscles has results. It improves erections and gives more control over orgasms.