Your pelvic floor
Workout.
No matter what type of pelvic floor training you have in mind, it’s important that you heed the following 10 rules to make your workout as effective as possible.
The 10 Golden Rules
Here you will find the small 1×1 for your pelvic floor training, which will help you to prepare properly, adjust to your exercises and how to perform them correctly. Have fun!
Here you will find the small 1×1 for your pelvic floor training, which will help you to prepare properly, adjust to your exercises and how to perform them correctly. Have fun!
1
Prep
Is your pelvic floor fit enough? This test helps:
Can you cough, run, jump WITHOUT losing urine or feeling unsteady? If yes, then you are probably fit enough.
But still look for a trainer who is pelvic floor friendly, because a weakness without symptoms can be worsened by wrong training! Recommended!
2
Prep
In order to train properly, it is important that you perceive your pelvic floor correctly. Visit a specialized therapist beforehand.
3
Prep
In case of pain or scars, always seek medical advice before starting to exercise.
4
Tip
The pelvic floor is a sensitive muscle group, so exercise regularly, but not for too long. The recommendation is 5 min./day.
5
Tip
In order to perform the exercises correctly, both your pelvic floor and you should be fit and full of energy.
6
Tip
Before training, please empty your bladder so that you can concentrate on your training.
7
Get ready
If you want to train your pelvic floor under physical activity such as running, please pay attention to the floor and your footwear.
8
Get ready
Take your time to exercise your pelvic floor.
Since these exercises often seem a little foreign to us, it is very helpful not to be distracted.
So, if possible pull back and focus on your pelvic floor.
For some women a lying position is helpful, others close their eyes.
9
Get ready
Don’t Stress! Take your time to exercise your pelvic floor. Feel more each time.
10
Test
Already after a few days you will have more sexual sensation up to better orgasms thanks to strengthened muscles and improved blood circulation.
2
Prep
In order to train properly, it is important that you perceive your pelvic floor correctly. Visit a specialized therapist beforehand.
4
Tip
The pelvic floor is a sensitive muscle group, so exercise regularly, but not for too long. The recommendation is 5 min./day.
8
Get ready
Take your time to exercise your pelvic floor.
Since these exercises often seem a little foreign to us, it is very helpful not to be distracted.
So, if possible pull back and focus on your pelvic floor.
For some women a lying position is helpful, others close their eyes.
3
Prep
In case of pain or scars, always seek medical advice before starting to exercise.
5
Tip
In order to perform the exercises correctly, both your pelvic floor and you should be fit and full of energy.
9
Get ready
Don’t Stress! Give yourself
time in the beginning, because with
exercise comes the “feeling”
for your pelvic floor.
Feel more each time.
10
Test
Already after a few days
you will have more sexual
sensation up to
better orgasms thanks
to strengthened muscles and
improved blood circulation.
Back to the pelvic floor?
Back to the pelvic floor?
When it dribbles downstairs…
Nobody likes to talk about it, but incontinence is an issue for many women.
Here you will find help on how you can actively regain your well-being and what treatment options are available.
Problems during sex?
Faster than you think, your own sexual well-being gets under the wheels.
Find out how you can reawaken your zen for life, focus more on yourself and recharge your batteries for new, beautiful bedtime stories.
