Strengthening the pelvic floor muscles

PelviPower training is the quickest, easiest and most effective way to strengthen and train the pelvic floor muscles. If you enjoy exercise and would also like to incorporate pelvic floor training into your everyday life, you should read on here now.

Here we describe the two most common pelvic floor exercises that you can do independently. You can incorporate these exercises into your training – at home or at the gym – as often as you like.

It is important that you pay attention to correct breathing.
This “mnemonic” is helpful in this case
I = Inhale and relax
E = Exhale and contract

Because exhaling through the abdomen also activates the transverse abdominal muscle, you should always combine exhaling with contracting your pelvic floor.

LEARNING TO TENSE DEEP ABDOMINAL MUSCLES

You’re lying in a supine position with bent knees.

The deep abdominal muscles (e.g. transversus abdominalis) are in synergy with the pelvic floor and always work together. This means that during pelvic floor activation, you may notice that the lower abdominal area is also activated. You can place your hands here to feel this effect during pelvic floor activation.

To feel this, place your fingers on either side of the inside of your iliac crest (the bony protrusions that stick out on either side of the front of your pelvis). Your fingers should point down towards your pubis. Relax your abdominal muscles and activate your pelvic floor. You should feel a deep, gentle muscle twitch under your fingertips as you activate your pelvic floor.

When performing pelvic floor contractions, your gluteal muscles should remain relaxed. Your therapist can check this by laying their hands on these areas. Please perform the different contractions while exhaling and check that you are not hyperventilating.

PELVIC TILTING

The pelvis is “rolled” using the muscles of the buttocks. Here, the lumbar spine separates from the mat (pelvis tilting down – so-called anterior tipping) on the one hand, and on the other the lumbar spine is pressed into the mat (tilting pelvis up – so-called posterior tipping). The lower part of the buttock muscles loses contact slightly with the mat and there is a slight increase in pressure under the heels. This results in a slight see-saw movement. This is repeated several times.

“PECK” THE CHERRY STONE

As the pelvic floor consists of multiple muscle layers, three in total, it is necessary to activate these as well. Here too, a targeted contraction of the pelvic floor is a prerequisite. Imagine you’re pulling a cherry stone towards your abdominal cavity.
Here, the lower part of the stomach muscles will be slightly contracted.
The contraction should only be held for a few seconds, whilst breathing out. Similarly to muscle contraction at various levels of tension, the cherry stone is first pulled completely to the top and then pulled up to varying degrees. Similar to how a lift works: “The cherry stone goes to the 3rd floor, to the 2nd floor or ground floor”.

We hope you have fun trying this yourself.
If you have any questions, email us at office@pelvipower.com
Your PelviPower team

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