Through your pregnancy and especially the delivery your pelvic floor is stretched so that the muscles become weaker. Result: incontinence and less feeling during sex. It does not matter if you are very young or a little older: it is never too late to start with the training pelvic floor muscles. After a few weeks you will notice a difference! Read more about the pelvic floor exercises here!
Training pelvic floor muscles: What muscle is it?
Training your pelvic floor muscles is sometimes easier said than done. It turns out that 30% of the women who want to train the pelvic floor muscles do it wrong. In order to ensure that you do not belong to the 30%, it is important that you find the right muscle. The pelvic floor consists of a number of muscles that are located at the bottom of your pelvis. These muscles provide support for your bladder, uterus and intestines.
A good way to find this is as follows: go to the toilet to urinate. Then try to interrupt the power while urinating. The muscle you use for this is the muscle you have to train.
Begin to learn to feel your pelvic floor
Before you start training pelvic floor muscles, it is good to first do some exercises in which you learn to feel your pelvic floor. You do this as follows:
- Lie on the floor on your back with your knees raised. Put your hands relaxed on your stomach. Breathe in slowly until your stomach bulges. Then hold the breath for a moment. Close your vagina and your anus tightly at the same time. Breathe out slowly while you continue to squeeze the anus and vagina. Do not press! After you have blown your breath, relax the vagina and anus again.
The above exercise to learn to feel the pelvic floor muscle you will perform in a number of other ways, but in a different position:
- Chair: Make sure you have your hands on your lap and your feet on the floor.
- Standing: Divide your body weight over both legs. Try the exercise while pointing your toes out with the heels against each other and try with your heels turned outwards. Do you notice a difference?
- Pull your anus in and try not to pinch your vagina. Then do the opposite, so squeeze your vagina while you relax the anus. Then try out the exercises on a soft chair, hard chair and staggering stool. Do you feel a difference? Then sit down narrow and then wide out. How does that feel?
Pelvic floor training pregnant
Your pelvic floor muscles help you if you have to stop the pee or shit or if you try to keep a breeze inside. But they can also help during childbirth. The pelvis exercise below or pelvic exercise during pregnancy helps to make the delivery more smooth and reduces the risk of tearing out. You can also do this exercise after your birth.
- Lie on your bed or on a fitness mat
- Lie on your back and pull up your knees. Keep your feet flat on the ground. Pull your anus and vagina. Do not use your abdominal or buttocks muscles. Relax again. When this feels good, tighten again and hold it a little longer.
- Then apply a rhythm in the tightening and relaxing. Example: tighten 3 times briefly and then 1 time long.
- Then try to 'play' to the extent that you tighten. Maximum tightening - tightening on average and tightening a little. Start at a little and work up to maximum. Is this going well? Then try it the other way around: start at maximum and work in steps to tighten slightly.
Pelvic floor muscles train after delivery
Below you can read a number of pelvic floor muscle exercises that can help you strengthen your weak pelvic floor again after giving birth. You do not have to start right away, probably that is still too painful. But once your stitches are out you can try.
Pelvic floor muscles exercise 1
Lie on your back with your legs raised. Put your hands loosely along your body. Breathe in slowly and let your stomach bulge. Breathe out and at the same time pull out your pelvic floor from the tailbone. This seems a bit like closing the zipper of too tight pants. Your tailbone may not come off the ground.
Continue to tighten your pelvic floor for 3 breaths. Then slowly release the tension. Repeat this 10 times. As a change, try to release the tension once in 3 steps. And then make a start in three steps. You can also try this exercise standing or sitting.
Variation in the exercise
Go back to the same beginning position. Pull up your pelvic floor without getting your tailbone off the ground. Hold this tension while you raise one knee slightly. Put your foot back and then release the tension.
Pelvic floor muscles exercise 2
Lie on your back and keep your knees stretched. Put your ankles over each other. Now try to raise your pelvis. Here you use other muscle groups. Start toning the pelvic floor slowly. As you apply more strength, you also press your ankles close together. That way you can go up in a controlled manner. On the way back you start to get the pressure from your ankles. Then you slowly relax the pelvic floor.
Pelvic floor muscles exercise 3
Sit on your hands and knees. Place your memory directly above your knees. Pull your pelvic floor firmly and pay attention to where you feel this. Now go back carefully with your buttocks. Try to ensure that your pelvic floor remains tight. Is this not possible at some point? Then go back to the starting position and try again.
Exercise to jump
Do you want to jump without losing urine? Practice this by tightening your pelvic floor muscles while jumping.Count the number of jumps where this succeeds and set a goal for the next time.
How long do pelvic floor muscles train for results?
If you really want to get results from the pelvic floor muscles you will have to 'train' for 6 months to notice good results. Practice regularly a few times a week and it will certainly pay off. Women who train the pelvic floor muscles intensively can benefit from this for months or even years.