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Strengthen the pelvic floor: causes of weakness, simple pelvic floor exercises in bed, and training for more strength, control, and well-being.🧡
Inhaltsverzeichnis
- What is the pelvic floor?
- Why is a strong pelvic floor so important?
- What weakens the pelvic floor?
- Pelvic floor exercises: how to strengthen your pelvic floor muscles
- Pelvic floor and menstrual products
- Pelvic floor and mental strength
- Our conclusion on pelvic floor training
- Frequently asked questions about pelvic floor training
Your pelvic floor. You don’t see it, you hardly feel it, and yet it literally holds you together. It supports your organs, prevents accidental leaks when you laugh, and even plays a role during sex. Many women only start paying attention to this muscle once problems arise. But it’s never too early – and never too late – to begin pelvic floor exercises. Whether or not you’ve had a child, your pelvic floor deserves care.
In this article, you’ll find out what the pelvic floor is and where it’s located. You’ll learn why it’s so essential for your health, what can weaken it, and which exercises – from classic Kegel exercises to relaxation techniques – help strengthen and release it. You’ll also see how pelvic floor training connects with your cycle and with using the PapayaCup menstrual cup.
Let’s dive in. Time to give your power muscle some well-deserved attention. 🧡
What is the pelvic floor?
The pelvic floor is a strong network of muscles that closes off your pelvis at the bottom. Picture it like an elastic hammock, stretching between the pubic bone, tailbone and sit bones. It’s made up of several layers of muscle that work together to support your body and fulfil essential functions.
The pelvic floor supports your bladder, uterus, and bowel. It allows you to maintain an upright posture, helps you consciously hold in or release urine and stool, and influences your sexual sensation.
Where is the pelvic floor? You can feel it when you contract the muscles you would use to briefly stop urination midstream. That’s your pelvic floor musculature – the same one activated during targeted pelvic floor exercises for women.
Why is a strong pelvic floor so important?
A healthy pelvic floor carries out many vital tasks in your body. It’s not only essential for continence and posture, but also for your everyday wellbeing and intimate health.
A strong pelvic floor means:
Stability and support
It holds your internal organs in place while easing pressure on your back. This helps you feel upright, balanced, and strong.
Control over bladder and bowel
It prevents unwanted leaks when laughing, sneezing, or jumping. The pelvic floor builds up the necessary counterpressure and supports the sphincter muscles.
More pleasure and sensation
A trained pelvic floor improves blood flow and sensitivity. Many women report more intense orgasms and a generally better body feeling during sex.
Support during pregnancy and birth
During pregnancy it carries the added weight of the uterus. During birth it stretches considerably, and a well-trained pelvic floor usually recovers more quickly.
Even if you haven’t had children, pelvic floor exercises for women are essential. Ageing, hormonal changes, physical strain, and stress all affect the pelvic floor muscles. The sooner you start training – whether through simple routines or targeted Kegel exercises – the better you can prevent issues and enjoy a long-lasting sense of strength, security, and body confidence.
What weakens the pelvic floor?
Your pelvic floor is strong, but throughout life it can be weakened by different factors. Typical influences include:
Pregnancy and childbirth
During pregnancy, the pelvic floor carries the additional weight of the uterus. In a vaginal birth, it stretches significantly. This can lead to weakening, which often only becomes noticeable later on.
Heavy lifting
Whether in sports, at work, or in daily life – anyone who regularly carries heavy loads puts extra strain on the pelvic floor, especially if holding their breath or straining while doing so.
Chronic abdominal pressure
Persistent coughing, frequent straining due to constipation, or high-intensity workouts that create too much abdominal pressure can have a negative effect.
Overweight
Every extra kilo increases pressure on the pelvic floor, which can lead to long-term weakening.
Weak connective tissue
Some women naturally have weaker connective tissue. In these cases, targeted pelvic floor exercises are especially important.
Age and hormonal changes
Over time, the muscles lose tone. During menopause, declining oestrogen levels also make the tissue less elastic.
Stress and tension
It’s not only weakness that causes problems. A constantly tense pelvic floor can also create issues. Pain during sex or difficulties emptying the bladder can be signs of an overstrained muscle.
Pelvic floor exercises: how to strengthen your pelvic floor muscles
The great thing is: you can train your pelvic floor anytime and anywhere. Just a few minutes a day can already make a noticeable difference. The key is to practise regularly and take time to connect consciously with your body.
How do I contract the pelvic floor?
Many women wonder: how do you actually train the pelvic floor correctly?
Here’s how to locate the muscle:
- Imagine you want to stop the flow of urine midstream.
- Pull the pelvic floor muscles inward and upward, like a lift.
- Keep your stomach, bum, and legs relaxed.
- Hold the tension for a few seconds, keep breathing, then consciously release.
This cycle of contracting and relaxing is the foundation for all pelvic floor exercises for women, including classic Kegel exercises and more advanced training routines.
Effective pelvic floor exercises
1.Kegel exercises
Lie comfortably on your back with your knees bent. Contract the pelvic floor muscles for 5 seconds, then release. Repeat 10 to 15 times. Over time, you can increase the duration of the hold. Kegel exercises are among the most effective pelvic floor exercises for women, especially for building strength and control.
- Bridge pose (hip lift)
Lie on your back, feet hip-width apart. Slowly raise your pelvis, firmly contract your pelvic floor, and hold the position for a few seconds. Lower your pelvis back down and relax. Repeat 8 to 10 times. This exercise not only strengthens the pelvic floor but also supports your core and back. - Bedtime pelvic floor exercises
These simple routines are perfect before falling asleep or right after waking up. Both Kegel exercises and the bridge pose can be done easily in bed, making them accessible for daily practice. - Relaxation practice
Just as important as contraction is relaxation. Lie on your back, bring the soles of your feet together, and let your knees fall outwards (“frog position”). Breathe deeply and feel your pelvic floor soften. This balance between tension and release is key to maintaining a healthy, responsive pelvic floor.
Relaxing the pelvic floor
Many people think of training only in terms of contraction, but a relaxed pelvic floor is just as essential for wellbeing. If the muscle remains tense over time, it can cause pain. Breathing techniques, gentle yoga postures, or a warm bath can all help to consciously release the muscles.
Pelvic floor and menstrual products
A healthy pelvic floor makes everyday life easier – and also helps with the use of menstrual products. When you can consciously contract and release the muscles, it becomes much easier to insert and remove a menstrual cup securely. The body awareness you gain through regular pelvic floor exercises for women also builds trust and confidence in your body.
A menstrual disc also benefits from pelvic floor stability. It sits at the top of the vagina and is supported by the muscles. Many women with a weaker pelvic floor find it particularly comfortable, as it works without suction.
Whether you choose a cup or a disc, what matters most is that you feel comfortable and safe with your product. A trained pelvic floor supports you in this and allows you to experience your cycle with more independence, ease, and self-determination.
Pelvic floor and mental strength
Pelvic floor training has benefits that go beyond the physical – it also strengthens you mentally. When you learn to consciously engage these muscles, you gain a new sense of control over your body. Many women report feeling more confident and empowered after practising pelvic floor exercises regularly.
A stable pelvic floor gives you security in everyday life, during sport, and in intimate moments. At the same time, it reminds you that your body is capable of more than you might think. This awareness is a real boost for your self-confidence.
That’s why pelvic floor exercises for women are not only about health. They are also a form of self-worth training – an invitation to connect with your body and feel your full strength.
Our conclusion on pelvic floor training
Your pelvic floor is one of the most important muscle groups in your body and deserves your attention. Regular training brings not only stability and safety, but also a stronger body awareness and greater wellbeing. No matter if you’re young or older, with or without birth experience – it’s always worth strengthening and consciously relaxing this muscle.
Be patient with yourself. Even small daily routines – from simple Kegel exercises to mindful relaxation – make a big difference when practised consistently. Your body will thank you with more strength, more control, and a new sense of trust in yourself.
Frequently asked questions about pelvic floor training
What exactly is the pelvic floor?
The pelvic floor is a network of muscles, tendons, and connective tissue that closes off the pelvis at the bottom. It supports the bladder, uterus, and bowel, and plays a key role in continence, posture, and sexual function.
What is bad for the pelvic floor?
Constant heavy lifting, chronic coughing, being overweight, hormonal changes, pregnancy, or childbirth can weaken the pelvic floor. Long periods of sitting without movement can also have a negative effect.
What are the best ways to train the pelvic floor?
The most effective approach is short but regular routines. These include contraction exercises such as Kegel exercises, hip lifts, or simple lying-down practices. The important thing is to activate the muscles precisely and alternate between contraction and relaxation.
How do I contract the pelvic floor?
Imagine trying to stop the flow of urine midstream – those are the muscles you need to engage. Hold the contraction for a few seconds, breathe calmly, and then release. This is the basis of most pelvic floor exercises for women.
Why should women without childbirth experience also train?
Because age, hormones, stress, and daily life all place strain on the pelvic floor. A strong network of muscles protects against incontinence, improves body awareness, and helps you feel more independent and secure in the long term.
