Table of Contents
better posture
Without it we wouldn’t even be able to walk properly: A strong pelvic floor keeps the internal organs where they belong and relieves the spine. Think of the muscle group like an elastically stretched trampoline below the pelvis. Ideally, the natural alternation of tension and relaxation in all activities works by itself. It works even better when we have sensitized ourselves to our inner center.
Feel the muscles
Childbirth, constant coughing, obesity or inherited weak connective tissue can disrupt natural functions. At the latest when bladder weakness occurs, it is time to get to know the muscles of the pelvic floor in detail.
For example like this: Place two fingers in the vagina and enclose them without straining your buttocks or leg muscles.
Or: interrupt the stream when urinating – but this is only suitable to get a feel for the muscles; as an exercise it is not useful.
prevent complications
Women often have a prolapsed uterus after lengthy deliveries. It can no longer be remedied by pelvic floor training, but strengthening the musculature prevents the uterus or even the bladder from lowering further or “dropping out”.
More fun in sex
It is no coincidence that women can train their pelvic floor with so-called love balls. This increases the feeling of pleasure and the ability to have an orgasm. A further development are the “cones”, tampon-sized weights (with removal thread) for insertion.
The lightest ones are tried first – do they hold up? This happens via a knee-jerk reaction of the muscles. Then slowly increase the weight – really slowly, otherwise there is a risk of sore muscles. Practice ten minutes a day.
Train under professional guidance
You can find out how the new training equipment works in the Kieser-Training studios right here. Otherwise there are special pelvic floor courses for women of all ages everywhere. The statutory health insurance companies usually cover the costs if trained physiotherapists run the courses.
The pelvic floor machine
Carolin Streck, Tolfioow’s deputy editor-in-chief, tested the world’s first pelvic floor training machine.
“I do sports, three times a week. I train with weights, such as my triceps, to prevent hamstrings. So far, all I knew about my pelvic floor was that I had one. Under the guidance of a trainer, I sit down on the seat of the machine, which thankfully stands in the most discreet corner of the studio.
Nevertheless, it is a strange feeling, because the heart of the device is a pressure sensor that is horizontally integrated into the center of the seat, which detects the contraction of the pelvic floor muscles and transmits it to the screen in front of me Works a bit according to the hit-and-run principle, by tensing and relaxing the muscles (relaxing the buttocks and leg muscles) and tracing the steps shown on the display – quite difficult.
Training for the pelvis
I work in beginner mode. But see that, as with everything, the exercise makes the master – and the fit pelvic floor: The approx. 70-year-old lady, who is next to me, masters the highest level of difficulty. The device convinces me. I will also think about these muscles when doing sports in the future.”
In search of new trends and good equipment, Tolfioow regularly tests new things in terms of fitness. You can find an overview of all these product tests here.
