Pelvic floor training


It is predominantly women who suffer from weakness of the pelvic floor. Overweight, multiple pregnancies and births put a lot of stress on the pelvic floor and can deteriorate in its function over time.

However, the pelvic floor is essential for maintaining urinary and stool continence, as well as for the correct anatomical position of the internal organs of the small pelvis. If the pelvic floor is too weak, the bladder and uterus may sag or prolapse. This often leads to urinary incontinence and, in severe cases, an inability to hold a stool. To prevent these symptoms, pelvic floor training is recommended as part of postnatal gymnastics.

Even older women who are under a Pelvic floor weakness With Incontinence suffer, can often improve their symptoms significantly.

However, men can also benefit from pelvic floor exercises. Especially after operations on the prostate continence can be affected in men. Pelvic floor exercises can also help with these patients.

Please also read our article on this Bladder weakness.

Training the pelvic floor

People who suffer from a pelvic floor weakness will mostly be one targeted pelvic floor training recommended. In this way, the unpleasant symptoms caused by the muscular weakness (for example, bladder depression, incontinence) can often be significantly improved or even eliminated.

Also at sexual dysfunction, for example the Inability of man to get an erection pelvic floor exercises can help if the woman is unable to orgasm or if she is unable to experience orgasms.

The workout itself should be done by one for the patient trained specialist (Midwife, physiotherapist) can be demonstrated so that it is optimally adapted to the needs of the patient. In addition, it is not always easy for patients to tense the right muscles at first. The feeling for the pelvic floor often has to be learned first. The training can only achieve its optimal effect if the right muscle groups are activated during the exercises. Overall, the pelvic floor training can can be easily integrated into everyday life, since it can be carried out in different positions, even without the environment noticing. Below are some possible exercises for exercising your pelvic floor.

  • Exercise 1: This exercise will in stand executed. The hands are placed on the buttocks for control. Now the patient consciously tenses his pelvic floor for a few seconds, then lets go and then tenses again for a few seconds. The hands check that the gluteal muscles are not tensed incorrectly. This sequence of tension and relaxation is about 10-20 times repeated and can be done several times a day.
  • Exercise 2: This exercise can be performed in a desired position. The pelvic floor muscles will now be tensed as much as possible. The tension should be for about six to eight seconds being held. An attempt can be made to build up even greater tension by jerking, even stronger contraction in several steps. The muscles are then relaxed for about six to eight seconds before the next phase of tension follows. To ten repetitions the exercise is over. she should three times a day be performed.
  • Exercise 3: This exercise takes place again in stand instead of. The patient poses with legs slightly bent and torso leaning forward and leans on his hands with his Thighs from. Now the pelvic floor muscles are tightly tensed several times and the tension is held for a few seconds. Care should be taken that the move straight remains. To eight to ten repetitions the exercise is over.
  • Exercise 4: This exercise is done in the Cross legged carried out. The hands rest on the knees. Now the pelvic floor is pulled upwards again and the tension is held for a few seconds. This exercise is also after eight repetitions completed.
  • Exercise 5: For this exercise the patient kneels on the floorso that there is some space between the knees. However, the feet should be touching. The patient supports himself with his forearms and hands on the floor and puts the Head on hands. Now the buttocks are stretched upwards and the pelvic floor tensed so that the knees are brought together. Total will be eight repetitions carried out.

Exercises for pelvic floor training

Since it makes sense, that too adjacent muscles In order to improve the functioning of the pelvic floor, exercises that combine different muscle groups are also recommended. Such exercises are listed below:

  • Exercise 6: During this exercise, the patient lies down flat on your stomach and bends one leg to the side of the body. Now the Abdominal muscles, then Glutes and finally the Pelvic floor muscles tense and the tension respectively for two to three seconds maintain. Of these, at least eight repetitions be performed.
  • Exercise 7: This exercise mainly trains that belly. The patient lays lie flat on your back and bends the legs a little. Now the buttocks are stretched in the air so that the upper body, stomach and thighs are in line. In this position, the abdominal muscles work for about Tense for three seconds and then let it go again. Again, this exercise should be at least eight repetitions be performed.
  • Exercise 8: This exercise also strengthens the Abdominal muscles, but also activates the Glutes. The exercise is done in Sitting on a stool carried out. The patient now lifts his legs with his knees closed and leans back a little to keep his balance. The back should stay straight. During the exercise, the abdominal and gluteal muscles are tensed. The tension should reappear for a few seconds being held. Overall should at least ten repetitions respectively.

Another way to train the pelvic floor is for women to use so-called Love balls. These are balls that are inserted vaginally and are secured by a withdrawal thread. In each of the balls there is another ball that is slightly smaller and heavier than the outer ball. With physical movement, the small ball begins to swing in the large ball. This stimulates the Vaginal and pelvic floor muscles and contributes to their strengthening. The balls should not be worn too long, especially by beginners, otherwise it will be too strong aching and pain can come.

Positive effects of pelvic floor training

Regular training of the pelvic floor muscles not only improves symptoms such as urinary and fecal incontinence, but postural errors can also be compensated for. Another benefit of pelvic floor training is the improvement of sexual dysfunction. Men who suffer from impotence or premature ejaculation can often achieve a lot with pelvic floor exercises. The orgasm experience can also be intensified through the strengthened muscles.

After operations in the small pelvis, for example after operations on the uterus, bladder, prostate or rectum, regular pelvic floor training helps to compensate for muscular weaknesses caused by the operation. This keeps the pelvic organs in their correct position and prevents the bladder from subsiding.

Exercise and sporting activity during pregnancy generally have a positive effect on the condition of the expectant mother and the health of the unborn child. Up to what month can a pregnant woman exercise? Are there any specific exercises that will help you give birth?

You will find answers to these and many other questions under: Exercise during pregnancy

Diseases and dysfunction of the pelvic floor

The functioning of the muscles of the pelvic floor can be influenced by various factors. It can be both a decreased as well as increased function of the pelvic floor come.

A weakening of the pelvic floor can for example by Obesity triggered because the high body weight leads to permanent overuse of the pelvic floor leads. In the long run, he can no longer muster the strength to withstand the weight and gives way. Also different physical overload by constant heavy physical work can cause.

Operations in the pelvic area can be performed direct damage to the muscles or Damage to nerves to a pelvic floor weakness with subsequent Pelvic floor depression to lead.

A particularly common reason for pelvic floor weakness in women is also Births, as the growing children also lead to significantly increased stress on the pelvic floor.

Also a weakness of the muscles Aging processes can affect the pelvic floor. Many older people suffer from it. Ultimately, the weakness of the pelvic floor muscles can cause it to fall forward the organs of the pelvis (Bladder, uterus, vagina, etc.), as well as for Incontinence come.

Please also read our page Guterus subsidence and Prolapse of the uterus.

However, the pelvic floor can too act too hard and to cramps to lead. This can affect the woman in Vaginal cramps express. This also as Vaginismus This disease can make sexual intercourse much more difficult or even impossible. The woman is unable to relax the musculature, so that the insertion of the penis, as well as a pelvic examination, is not possible or only possible with pain.


The pelvic floor consists of large muscles. He can in one anterior and a posterior portion be divided. The front part of the pelvic floor is also called the Urogenital diaphragm designated. It is made up of the two muscles Transversus perinei profundus muscle and Transversus perinei superficialis muscle educated. The woman kicks her Scabbard through the front part of the pelvic floor, as well as the urethra. In men, only the urethra passes through this part. The back part of the pelvic floor is also called Pelvic diaphragm designated. It is made by the muscles Coccygeus muscle and Levator ani muscle educated. This part of the pelvic floor is where the Rectum through. Last but not least, the erectile tissue and sphincter muscles also belong to the pelvic floor.

Function of the pelvic floor

The pelvic floor is decisive Preservation of continence involved. The urethra and anus are supported in their continence-maintaining function by tensing the muscles. Especially at increased pressure in the abdomen and pelvis, for example at Coughing, sneezing, jumping and carrying heavy loads, the pelvic floor must resist the pressure. Otherwise in such situations it can lead to Loss of urine or stool come.

In some situations, however, the pelvic floor also needs to be relax. This includes, for example Urination, of the bowel movement and the Sexual intercourse.


Regular pelvic floor exercises can help improve a variety of symptoms. To get the best results, do the above exercises three times a day be performed. The regularity of the training is the most important factor for the ultimately achieved positive effects. In the case of a weakened pelvic floor due to aging processes, pregnancy or birth, surgery or congenital muscle weakness, pelvic floor training is therefore always recommended. First of all, instructions should be provided by a trained person to ensure that the patient learns to specifically tense the right muscle groups.