The inclined male reader might ask himself: Pelvic floor training, isn't that what women always do after giving birth? Yes, that too. But pelvic floor training is so much more than just a women's topic. Healthy and strong pelvic floor muscles are important for both genders. It isn't only necessary to train this area when it stops functioning properly, but to ensure that the muscles are actively trained beforehand and certainly even at a young age.
Why we should target pelvic floor training
We usually only notice that the muscles in the pelvic floor area are weak when problems arise. For both men and women, this can include mild incontinence, for example: pelvic floor muscles can no longer withstand strong pressure caused by sudden sneezing, running, coughing, or jumping in this area, resulting in a small amount of urine ending up in your underwear. A well-trained pelvic floor enhances sexual sensation, protects men against impotence, ensures a strong core, and contributes to an upright gait as well as a strong lower back. Therefore, the pelvic floor plays an important stabilizing role for both sexes. Admittedly, a weak pelvic floor affects more women than men.
Reasons for Weak Pelvic Floor Muscles
There are many reasons for weak pelvic floor muscles: A major cause in recent decades is the constantly increasing amount of sitting. We are a sedentary society. Physical labor is increasingly replaced by computer work at a sedentary workstation. As a result, when sitting, our pelvic floor is in a completely natural, relaxed position. Because of this, the muscles regress from being underutilized. Combined with back muscles and a shortened hip flexor, this has dramatic consequences for our torso's support and posture system. There are other causes as well, such as childbirth in women, prostate surgery in men, or overweight in both sexes.
Where Exactly Are the Pelvic Floor Muscles Located?
Imagine the pelvic floor muscles as a type of hammock stretched tightly across the lower pelvis, supporting the organs in your abdomen and pelvis from below. There are three muscular layers, as well as ligaments and connective tissue—all of which make up the pelvic floor muscles. The upper layer is particularly strong and extends from the pubic bone at the front to the tailbone at the back. These muscles support the sphincters around the urethra and anus in both men and women and run along the center of the perineum.
What Are the Benefits of Targeted Pelvic Floor Training?
Anyone who specifically trains their pelvic floor preventatively rather than waiting for accidental urine leakage is doing a great deal of good for their lower back and core muscles.
The Benefits at a Glance:
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Targeted compensation for weak connective tissue after childbirth or during menopause in women
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Can actively counteract uterine prolapse
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Actively reduces or eliminates bladder and bowel weakness
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Back pain as well as testicular, groin, or pelvic pain can be reduced
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Helps men after prostate surgery and with potency issues
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Has a positive impact on a strong and healthy posture
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Improves quality of life in old age
How Does Pelvic Floor Training Work?
First, the good news: pelvic floor training isn't hard at all, and in principle, you can do it for a few minutes every day. Even without anyone around you noticing. To start, it helps to feel where these muscles are located so you don't confuse them with your glutes. The easiest way to do this is on the toilet: consciously interrupt the flow of urine while using the bathroom—now you have a clearer idea of where your pelvic floor muscles are located. However, you shouldn't use this as a regular exercise later on to train your pelvic floor. In everyday life, you can then target this exact area—for instance, while waiting in line at the checkout, waiting for the tram, or sitting in the car. No one notices when you contract your pelvic floor muscles for a few seconds and then release them. This can be even easier when seated by imagining grabbing a marble with your sit bones and drawing it up inside yourself. Then pull your belly button inward, hold the tension for a few seconds, and mentally let the marble slide back out and relax.
Sports and Exercises That Support the Pelvic Floor Muscles
There are several sports where the pelvic floor is naturally trained alongside or targeted directly during workouts.
These include:
Caution is advised with sports that put a lot of strain on the pelvic floor due to strong impacts. These include jogging, ball sports such as volleyball, basketball, and handball, as well as trampolining, tennis, or squash. Powerful jumps and quick, abrupt changes of direction put (too) much pressure on the pelvic floor muscles.
There are great exercises that anyone can do at home without having to rely heavily on equipment:
Hip raise/Shoulder bridge
Best known in yoga as the shoulder bridge, this exercise can be performed by almost anyone. Lie on your back on the floor and bend your knees with feet flat on the ground. Now, inhale while lifting your hips upward and actively engaging your pelvic floor muscles. The goal is to create a straight line from your knees to your shoulders. But don't stress over it; you can start slowly. Hold the position for a moment (don't forget to keep breathing) before slowly lowering your back starting from the upper back as you exhale. As you lower your hips, you can relax the muscles again.
For advanced users: alternately lift one leg during the shoulder bridge. First bent, later extended.
Pillow press
Lie on your stomach and place a pillow under your hips. Keep your arms comfortably bent and rest your head on your crossed hands if you like. Now tighten your pelvis and its muscles, pressing your pubic bone against the pillow for a few seconds. Then release again.
For advanced users: in functional fitness, exercises like the Superman Hold, Hollow Hold, or Flutter Kicks are also excellent movements where the pelvic floor muscles can be targeted directly.
Pelvic floor exercises while sitting
Sit in the middle of a chair or stool without leaning back. Your feet should be flat on the floor at a 90-degree angle. You can hold onto the sides of the chair with your hands. Now engage your pelvic floor, lift your legs bent, and try pedaling in the air. Increase your exercise duration daily.
For advanced users: complete your seated exercise on an exercise ball. Placing the ball in a floor ring helps prevent it from rolling away. The continuous, small balancing and stabilizing movements train your sense of balance as well.
Important note: When in doubt, always consult your doctor first. For instance, if pelvic floor muscles are already weakened, women should under no circumstances use pelvic floor exercise balls, as they may worsen rather than improve their existing problem. In cases of existing incontinence or bladder/pelvic issues, visiting a doctor for a thorough diagnosis is always the first step. As a preventive measure, however, the above exercises can easily be integrated into your daily routine – your pelvic floor will thank you for it in the future.
