Did you already
kegel exercise today?
These simple exercises will help you to quickly strengthen your pelvic floor. Train easily at home for a lasting feeling of well-being and fitness.
The 4 most powerful images for your exercises!
These simple kegel exercises will help you strengthen from deep inside.
The goal is a fit pelvic floor. Please be careful, these exercises are not against tension. In case of tension, please consult a specialist, as it must be released beforehand.
But now for the visualizations: If you imagine these images, the exercises and the feeling into yourself will be easier for you. Some of them will certainly look familiar to you, keeping up the slogan “oldie but goldie”.
Position: sitting, lying down or standing up
Movement: First tense the outer pelvic floor with the necessity with urine, speak “lift door close¨. Then tense the inner pelvic floor and move upwards towards the navel. “Lift goes upwards”.
Small help: Work with breathing, i.e. “close the lift door and the lift goes up” with exhalation.
Variant: The straw
The lift does not appeal to you? Then imagine a straw as your urethra.
Movement: With the exhalation you imagine to lead a liquid (urine, water, juice,…) through the straw to the navel. You guide the inner pelvic floor to exercise.
Picking a grain
Imagine that you want to pick something like a grain, a pistachio or a sugar cube with the pelvic floor.
This exercise is done a little faster and puts more emphasis on the outer pelvic floor.
Front – Back – Center
You want to activate the urethra area? Shift your pelvis slightly forward like a hollow back.
You want to train the area of the anus? Shift your pelvis slightly backwards like a hunchback.
You want to work more around the middle area? Then feel your ischial tuberosity.
All three in succession make the see-saw.
Back to the pelvic floor?
Back to the pelvic floor?
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