Pelvic floor

A strong pelvic floor stabilises the internal organs of the abdominal cavity, makes the body feel stronger and improves posture. It is essentially the power centre of the body. Unfortunately, we tend only to become aware of it when its fundamental tightness declines and it is no longer able to do its job properly. With pelvic floor training at Kieser Training, you can specifically strengthen this group of muscles within the body.

Neglected and forgotten: the taboo subject of the pelvic floor.

Das Bild zeigt einen Mann und eine Frau auf einem gelben Hintergrund. Beide halten den Zeigefinger vor ihren Mund.

Nur ungern sprechen Männer und Frauen über Probleme, die unterhalb der Gürtellinie liegen.

Coughing, sneezing, laughing – everyday life is full of situations that are out of our control. But if you have a weak pelvic floor, these can quickly become uncomfortable. For example, if you suffer from incontinence, you may lose a few drops of urine in such situations. For a long time, the pelvic floor muscles were a neglected or even taboo subject, but now we know how important this muscle group is inside our body. It contributes to good posture and stabilises our internal organs – if its strength diminishes, it can lead to significant problems for both women and men.

A weak pelvic floor has consequences.

The symptoms of a weak pelvic floor are varied. Men, for example, suffer from erectile dysfunction or have to deal with pelvic floor problems after prostate surgery. In women, a symptom can be a prolapsed uterus. Both sexes often suffer from abdominal pain, bladder prolapse and involuntary loss of urine and stool, i.e. incontinence, with women being significantly more affected than men. According to Dr Gabriela Kieser, almost one in three women over the age of 60 suffer from urinary incontinence. But young women can also be affected, especially after pregnancy and childbirth. And your sex life can also be influenced by the pelvic floor muscles. Having strong, healthy pelvic floor muscles can have a positive effect on your sexual sensitivity during intercourse.

Eine Frau mit einem grünen T-Shirt und blauen Jeans sitzt auf einem weissen Sofa und hält ihre Hände auf den Bauch.

Ein schwaches Becken kann auf die Blase schlagen.

The pelvic floor muscles: where are they and what weakens them?

What is the pelvic floor?

The diaphragm seals the abdominal cavity from above, while the pelvic floor muscles seal it from below. It ranges from the pubic bone to the coccyx, and its sides are defined by the pelvis. The pelvic floor consists of multiple layers of muscle which collectively are about as thick as the palm of your hand and are layered over one another in the shape of a funnel. This is how the pelvic floor keeps the abdominal organs (intestines, rectum, bladder, genitals) in position.

Strengthen your pelvic floor – but how?

Strengthening the pelvic floor muscles – for example after an operation, a birth or even at a young age as a preventive measure – has many advantages. These include improved continence, increased sexual pleasure and support for the pelvic floor during and after pregnancy.

There are many simple fitness exercises that we can do at home to strengthen the muscles inside our bodies. They are based on actively tensing and relaxing the pelvic floor, similar to holding back urine. However, isolated pelvic floor training is not an easy task, because the targeted control of the pelvic floor must first be learned. That is why we at Kieser Training have spent years working on a machine that can be used to train the muscles in isolation – and we are very proud that we have succeeded in doing so with the A5 pelvic floor machine.

Die Aufnahme zeigt die Trainingsmaschine A5 von Kieser Training zur Stärkung der Beckenbodenmuskulatur.

Lernen Sie an der A5, Ihre Beckenbodenmuskulatur gezielt anzusteuern und zu trainieren.

Training on the A5 pelvic floor machine:

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How does pelvic floor training work?

During the pelvic floor machine, the trainee sits on a pressure sensor, the so-called ‘sensor tube’. There is a screen in front of him. The exercise consists of a sequence of muscle contractions, the intensity of which is determined individually before each training session. As soon as the pelvic floor is tensed, a small dot moves on the screen. By tensing and relaxing, the dot moves along a line. This makes it easy to see the success of the training, because the patient can always see whether they are tensing the right muscle during the exercise.

Kieser Training recommends training on the A5 pelvic floor machine twice a week so that the muscles in between have enough time to recover. With regular pelvic floor training, exercisers can expect to see the first results after about three months, such as increased continence.

Mithilfe der Beckenbodenmaschine lassen sich Trainingsfortschritte genau verfolgen.