Imagine having an invisible, reliable helper every day, supporting you and keeping you upright. Sounds good? Then you can be happy, because your pelvic floor does just that. It works quietly but continuously in the background, like your body's own small powerhouse. You can imagine the pelvic floor as a strong safety net that protects your sensitive inner being and keeps all your organs in place. It is incredibly flexible and constantly adapts to the dynamic demands of your everyday life.

But let's be honest: Despite their crucial role in daily life, the pelvic floor muscles are rarely discussed. This means that many people are unaware of everything the pelvic floor does. Some even feel uncomfortable talking about or training the pelvic floor until it's too late and problems arise. The first step to changing that: talking about our unsung hero! Because taking care of the pelvic floor shouldn't be taboo. We believe it should be treated like any other training, without shame and with conscientiousness. Big biceps or a perfectly trained buttocks may be nice to look at, but a healthy pelvic floor strengthens you from the inside and makes any further training possible in the first place.

So let's take a closer look at this interesting muscle group in this article, appreciate it, and learn to understand it! After all, it's about your health, your well-being, and ultimately, your quality of life.

What functions do the pelvic floor muscles perform?

Well, basically, the pelvic floor can be described as a group of muscles and connective tissue that fill the lower part of the pelvis. You can imagine it as a kind of muscular hammock hanging at the bottom of your pelvis, responsible for supporting and controlling your organs, including the bladder, bowel, and, in women, the uterus. In addition to supporting the organs, the pelvic floor is also important for controlling excretions. If your bladder starts to act up on a long car ride and the nearest emergency toilet is still a few kilometers away, it's your pelvic floor that contracts protectively and buys you the time you need.

Healthy and strong at any age

The pelvic floor also plays a major role during pregnancy. As the baby grows, the pressure on the muscle complex increases. To create the necessary space and facilitate the birth process, hormones ensure that the tissue of the pelvic floor becomes looser and more elastic. The resulting instability and additional strain can lead to problems such as back pain, incontinence, or even organ prolapse. But don't panic: The good news is that by consciously strengthening and caring for the pelvic floor during pregnancy and the postnatal period, these potential problems can be avoided or at least reduced. Through targeted exercises, the pelvic floor can be strengthened and trained to better meet the changed demands. Furthermore, conscious mobilization of the pelvic floor can help the body recover more quickly after birth and the mother feel better.

With age, the pelvic floor, like many other parts of the body, can lose strength and functionality. This can lead to a variety of problems, including incontinence, pelvic pain, and sexual dysfunction. Through regular exercise and careful maintenance, the pelvic floor can be maintained in shape at any age, leading to a better quality of life and greater comfort in daily life.

Pelvic floor training is not just for women

The pelvic floor isn't just important for women. Men also have pelvic floor muscles, and their health and function are just as crucial. They support bladder and bowel control, contribute to sexual performance, and can reduce the risk of prostate problems. Pelvic floor exercises are especially beneficial after prostate surgery or for men suffering from the effects of chronic prostatitis.

Targeted training for the pelvic floor

Prevention and care of the pelvic floor are key to maintaining its health and function. There are many exercises and activities that can help you strengthen and mobilize your pelvic floor muscles. Yoga and Pilates are two good examples, but there are also specific pelvic floor exercises that can be performed at home or under the supervision of a physiotherapist. It's important to recognize that the pelvic floor is not an isolated element, but part of a complex system that encompasses the entire body. Therefore, it often benefits from exercises that improve overall body awareness and posture.

Our tip for at home: The Kegel exercise

This exercise is named after the gynecologist Arnold Kegel, who developed it in the 1940s. Begin by sitting or lying down in a comfortable position. Then try to specifically visualize and contract your pelvic floor muscles. Imagine you are trying to hold urine. You should feel a "lifting" and "tightening" around the vagina or penis and anus. Hold the contraction for 5 to 10 seconds and then release it for 5 to 10 seconds. You can repeat this exercise 10 times. This can be quite strenuous at first, so take it easy and gradually increase the repetitions at your own pace. Whether in the morning after getting up or during your lunch break in your office chair, try to incorporate the entire exercise three times a day.