Tips & tricks · 8 min read
How do I train my pelvic floor? These exercises will help
Weak pelvic floor, strong pelvic floor: how do I train my pelvic floor?
If you leak a few drops when you cough, lift something heavy or do sport, chances are your pelvic floor muscles have weakened. After giving birth or as you get older, the pelvic floor is no longer as firm as it once was. And if you do nothing about it, the problems will not simply go away. The good news: there are a few simple tricks that can help you feel comfortable and (largely) symptom-free again.
What is the pelvic floor?
The pelvic floor is made up of muscles, tendons and connective tissue. This lattice-like mix of tissue runs in three layers from the pubic bone to the tailbone, and from one sitting bone to the other.
So much for the anatomy — but what does the pelvic floor actually feel like? Imagine you have a full bladder and urgently need the toilet. The muscles you activate to hold it in are your pelvic floor muscles. You cannot necessarily see this from the outside, although sometimes your tummy becomes a little firmer. Keep breathing normally and try to draw your pelvic floor even further upwards. It feels as though your vagina is closing, and the area around your anus becomes firmer too.
Why is pelvic floor training important?
Pelvic floor training is the best way to keep your uterus, bladder and bowel exactly where they belong. When the pelvic floor is well trained, most people are barely aware it exists. As we get older or after giving birth, however, it becomes relevant for many of us. Pregnancy, contractions and delivery put so much strain on the pelvic floor that it is no longer as firm afterwards.
The result: mild bladder weakness (incontinence) can occur. That is why pelvic floor exercises are among the most important elements of postnatal recovery training after giving birth.
Weak pelvic floor muscles can also lead to reduced sensation during sex or a prolapse of the uterus.
How often should I do pelvic floor training?
There is no hard and fast rule, but as so often: the more, the better. If you train your pelvic floor for around 10 minutes a day, you will notice an improvement within 3 weeks at the latest. Just keep at it!
By the way: if you start early, you will hardly have any problems later on!
If your muscles are weakened, you should initially avoid anything that puts too much strain on your pelvic floor. Anything involving strong impact, such as jogging, is off limits for now until you have deliberately strengthened your muscles again. After a vaginal birth, you should wait at least 6 weeks before starting to train. After a caesarean section, it is recommended to wait 8–12 weeks so the scar can heal properly.
You should also hold off on using a menstrual cup — read more in our guide article “Using a menstrual cup after giving birth – yes or no?”
Bladder weakness is unpleasant, no question — but targeted exercises can improve it considerably. If you still need protection for light incontinence in the meantime, we offer sustainable, washable bladder weakness briefs. They feel just like normal underwear, only with an integrated absorbent area. The layers are ultra-thin, so there is definitely no nappy feeling.
Training your pelvic floor: simple exercises for home
You can easily do pelvic floor training at home. You do not even need any special equipment. We have put together a mix of different exercises that you can build into your daily routine. And the best part: it takes no more than 10 minutes.
Exercise 1 (easy; recommended from week 7 after giving birth): cycling
You can do this exercise comfortably in bed — for example before you get up in the morning or fall asleep at night. Stretch your legs upwards and bend them at 90 degrees. Tense your pelvic floor and pedal in the air as if riding a bicycle.
Important: do not let your legs drop down, as this puts too much strain on your lower abdomen, especially after pregnancy.
Exercise 2 (medium; recommended from week 7 after giving birth): cat stretch
What looks like a yoga pose is actually a great way to strengthen your pelvic floor.
Get down on your knees and round your back, supporting yourself on both palms. Breathe in and out deeply. As you breathe out, tense your pelvic floor as strongly as possible. Your back is rounded, your belly button drawn in. Hold the tension for 5 seconds.
On your next in-breath, relax again and lower your back. Repeat this exercise 5 to 10 times.
Exercise 3 (easy; recommended from week 11 after giving birth): shoulder bridge
Probably the best-known pelvic floor exercise. Lie on your back and place your feet flat on the floor with your knees bent. Your feet should be in line with your knees.
As you breathe out, push your bottom upwards and tense your pelvic floor as strongly as you can. Try to form a straight line from your shoulders over your bottom to your knees. Hold the tension for 7–10 seconds.
Keep breathing normally and slowly lower your bottom to relax your pelvic floor. Rest for a few seconds and then repeat the exercise around 15 times.
Exercise 4 (medium; recommended from week 11 after giving birth): half press-up
This exercise is best done on a firm surface. Get onto all fours. Your knees are directly under your hips and your hands under your shoulders. Your hands point forwards.
Now breathe in deeply, and as you breathe out, tense everything and slowly lower your upper body so that your upper arms and torso move down and forwards.
Make sure your elbows stay close to your body. Hold this position for around 10 seconds. Do not forget to keep breathing!
As you breathe in, return to the starting position and release the tension in your pelvic floor. Repeat this exercise around 15 times.
Exercise 5 (hard; recommended from week 11 after giving birth): kneeling lean
As the name suggests, you get onto your knees for this exercise. Your arms are crossed behind your head, elbows pointing outwards. Keep your shoulders as low as possible.
As you breathe out, strongly tense your pelvic floor and abdominal muscles and let your upper body tilt backwards in a straight line. It does not need to be far — the important thing is that you feel the effect.
Now hold the tension, and on your next out-breath return to the starting position and relax your muscles. Repeat this exercise around 10 times.
Pelvic floor exercises for everyday life: train your pelvic floor as you go
The great thing about pelvic floor exercises is that you can build them into practically any everyday situation — without anyone noticing.
Climbing the stairs, for example, can be an excellent exercise. When going up or down, try to allow as little impact as possible. Place one foot on the step, tense your pelvic floor, tummy and back muscles as you do so, and then keep going. Keep your muscles engaged until you reach the last step.
You can also easily train your pelvic floor while standing or sitting. Simply tense it as you breathe in and hold the tension for a few seconds. Then relax again and take a few deep breaths in and out.
Taking the strain off your pelvic floor: what should I look out for in everyday life?
Do not put unnecessary strain on your pelvic floor in everyday life. What is good for a healthy back is just as important for your pelvic floor:
- If you have to lift something heavy, keep your back straight and firmly tense your pelvic floor and tummy beforehand (but keep breathing normally!). As with weightlifting, always bend at the knees.
- When walking, sitting and standing, make sure your back is as straight as possible.
- Always keep your knees slightly bent when standing — locked knees tilt the pelvis, and with it the muscles, unfavourably forwards.
- And last but not least: on the toilet, try to push as little as possible, because this downward pressure puts enormous strain on the muscles.
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More on light bladder weakness & periods
Would you like to learn more about our bladder weakness underwear for women? Read on here: “Underwear for bladder weakness in women”
Thinking of switching to sustainable period products after pregnancy or birth? Read on here: “Sustainable period products: 4 tips for making the switch”
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