Workout of the week: 5 simple exercises for pelvic floor training after pregnancy | ATLETICA

After birth, the body changes and the pelvic floor needs a lot of attention to regain its original strength and stability. But don't worry - you don't have to be a fitness professional to start pelvic floor training!

In this article, I'll show you 5 simple exercises that you can do at home to strengthen your pelvic floor. Your body has incredible adaptability, and with regular training, you can feel completely comfortable again.

What is the pelvic floor and how are the pelvic floor muscles structured?

The pelvic floor is a fascinating but often overlooked part of the body that has a very special job. You can think of it as a kind of "hammock" that lies at the bottom of your pelvis. It supports the organs such as the bladder, uterus and bowel and keeps them in position. The pelvic floor holds all of these organs in position and ensures that they can perform their functions properly.

The pelvic floor muscles are divided into different layers. The top layer is like a light net that helps you control your bladder and bowels. When you sneeze or laugh, for example, this superficial muscle helps you stabilize the pressure in your abdomen. A deeper layer of muscle supports your uterus and ensures that it stays well in place.

All in all, the pelvic floor ensures that you have control over your body functions and that your internal organs do not "slide down". After a pregnancy, during which this area was heavily stressed, the muscles may lose some of their firmness - that's why it's so important to do regular pelvic floor exercises to strengthen them and regain control.

Postnatal Workout - what tools are available?

After giving birth, it is important to approach training carefully to avoid injury or overexertion. The body needs time and gentle support to recover after giving birth. Various tools can help with postnatal workouts to support pelvic floor training and general fitness. Here are some useful options:

1. Foam roller: A foam roller helps to release tension in the body and relax the muscles. It can help to loosen the muscles around the pelvis, hips and back, especially after giving birth. It is important that you work gently with the roller, especially if you are still struggling with back pain or other complaints.
2. Kegel Balls: These small, spherical devices are specially designed to activate and strengthen the pelvic floor. They are particularly helpful if you want to regain control of your pelvic floor after giving birth. Make sure you incorporate them into your training gradually to avoid overexertion.
3. Resistance bands : Resistance bands are perfect for gentle muscle training. They provide targeted support for pelvic floor exercises and help build muscle without putting too much strain on you. They are also ideal for exercises that strengthen the hips and lower back, which is especially important after giving birth.
4. Yoga blocks and mats: Yoga is a great way to gently stretch and strengthen the body after birth. Using a soft mat and blocks can help you target your flexibility while also targeting the deeper muscles, including the pelvic floor. Make sure to do the exercises slowly and in a controlled manner.
5. Fitness ball : A fitness ball helps to improve stability and coordination. With exercises such as gently circling the pelvis or sitting on the ball to train your balance, you can effectively activate the pelvic floor and the deeper muscles. The ball simultaneously offers support and reduces pressure on the body.

Tips for Postnatal Workout:

• Start slowly and listen to your coach. Don't overexert yourself, especially in the first few weeks.
• Focus on the pelvic floor: Integrate targeted exercises such as Kegel exercises or gentle pelvic floor training.
• Avoid intense lifting or activities that place a lot of strain on the abdominal area.
• Pay attention to your posture: Especially after giving birth, it can be helpful to incorporate exercises for the lower back and posture.
  
  Use these tools with caution, especially if you have just given birth or are still struggling with physical discomfort.

5 simple exercises for pelvic floor training after pregnancy

Targeted pelvic floor training is particularly important after pregnancy to strengthen your muscles again. After giving birth, the pelvic floor is particularly stressed, but with the right exercises you can gently strengthen it and get it back into shape. In this article I will show you 5 simple, effective exercises that you can do in the comfort of your own home.

1. Kegel exercises

Sit comfortably or lie on your back. Imagine stopping the flow of urine and contract the muscles of the pelvic floor. Hold the tension for 5 seconds, then relax. Repeat this 10-15 times. Kegel exercises directly strengthen the pelvic floor and help to regain control of the bladder and bowel.

2. Tilt the pelvis

Lie on your back, place your feet on the floor and pull your knees up slightly. Gently push your pelvis upwards so that you balance out a slight hollow back. Hold for 5 seconds and then lower your pelvis again. Repeat this movement 10-15 times. This exercise strengthens the lower abdominal muscles and supports the pelvic floor.

3rd bridge

Lie on your back with your feet flat on the floor, hip-width apart. Slowly raise your pelvis so that your body forms a straight line from your shoulders to your knees. Hold the position for 5 seconds, then lower your pelvis. Do 10-12 repetitions. This exercise activates the pelvic floor as well as the glutes and lower back.

4th bird

Get on all fours, hands under shoulders, knees under hips. At the same time, extend your right arm and left leg outwards and hold the position for 5 seconds. Return to the starting position and switch sides. Repeat 10 times per side. This exercise helps to improve stability in the pelvic area and strengthens the back.

5. Lateral pelvic floor tension

Lie on your side, rest your head on your arm and pull your legs up slightly. Lift the upper leg while simultaneously contracting your pelvic floor as if you were stopping the flow of urine. Hold the contraction for 5 seconds and then lower the leg again. Repeat 10-15 times on each side. This exercise strengthens the pelvic floor and improves hip stability.

Postnatal exercise: When you can start

After giving birth, your body needs time to recover before you can start postnatal exercises. You can usually start about 6 to 8 weeks after a vaginal birth if no complications have occurred. After a cesarean section, you may need to wait 8 to 12 weeks to allow the scar to heal properly.

The ideal time depends on your well-being. If you feel fit and not in pain, you can start with gentle exercises. Make sure to start slowly and increase the intensity gradually to avoid overexertion.

Listen to your body and consult a doctor or physiotherapist if you have any problems. With patience and regular pelvic floor exercises, you will feel stronger and more stable again and can regain your old sense of well-being.