A strong pelvic floor is far more than just a health issue – it's the invisible foundation for physical strength, posture, and performance. The deep muscles of the pelvic floor not only stabilize the spine but also support breathing, balance, and mobility. Whether during strength training, running, or everyday activities, a trained pelvic floor provides better control, improved balance, and a stable core.
In this article, we'll show you why pelvic floor training is important for women and men, how to properly activate the muscles, and which five exercises are particularly effective. All exercises can easily be performed at home or in the gym – with or without equipment from Atletica .
What is the pelvic floor and why is it so important?
The pelvic floor consists of several layers of muscles that run like a net between the pubic bone, tailbone, and ischial tuberosities . These muscles hold organs in position, stabilize the core of the body, and support torso movements.
A strong pelvic floor:
- Improves posture
- Prevents back pain and core instability
- improves performance during training
- supports regeneration after pregnancy or surgery
- It helps both men and women prevent incontinence.
Pelvic floor training unfolds its full effect especially when combined with core training and functional strength training, as made possible by Atletica equipment .
How does effective pelvic floor training work?
Pelvic floor training aims to activate the deep muscles – muscles that you can't see but can feel. What's special about it is that the movements are usually small, precise, and conscious.
It is important that you do the following during the exercises:
- you breathe calmly and deeply,
- Keep your core active,
- not "pressing" with the stomach or buttocks “ , but specifically target the pelvic floor.
It is best to combine these exercises with light core exercises or equipment such as the Atletica Gym Mat , Stability Ball or Balance Pad , which further promote deep stability.
Top 5 exercises for your pelvic floor training
1. Basic tension – the foundation of every exercise
Maintaining basic muscle tension is the most important exercise for specifically targeting the pelvic floor.
This is how ' s:
- Sit upright or lie on your back.
- Tighten the area between your pubic bone and tailbone, as if you were briefly stopping the flow of urine.
- Hold the tension for 5-10 seconds, then slowly release .
- Repeat 10-15 times.
Tip: This exercise can be performed discreetly anywhere – at your desk, in the car, or while cooking.
2. Pelvic floor bridge
The pelvic floor bridge combines the activation of the deep muscles with the strengthening of the buttocks and back.
This is how ' s:
- Lie on your back with your legs hip-width apart and your feet flat on the floor.
- Tighten your pelvic floor muscles and slowly lift your pelvis until your body forms a straight line.
- Hold the position for 5 seconds, then lower.
- 3 sets of 12 repetitions each.
With Atletica equipment: An Atletica fitness mat or a dumbbell on the pelvis provides additional intensity.
3. Quadruped position with core activation
This exercise trains the pelvic floor, abdomen and back simultaneously.
This is how ' s:
- Get into a quadruped position, hands under shoulders, knees under hips.
- Activate your pelvic floor muscles and gently pull your navel inwards.
- Alternately lift one arm or one leg without tilting your pelvis.
- 10 repetitions per side.
Tip: Use an Atletica balance pad to increase the difficulty and promote stability.
4. Plank with pelvic floor focus
The classic core exercise – but this time with a focus on the deep muscles.
This is how ' s:
- Support yourself on your forearms and toes, body in a straight line.
- Activate your pelvic floor muscles and hold the tension for 20-30 seconds.
- Make sure your back stays straight.
- 3 rounds.
Variation : Using an Atletica Gym Ball makes the exercise more unstable and puts even greater strain on the deep muscles.
5. Pelvic floor exercises with a Pilates roller
The Pilates roller is an excellent tool for training the pelvic floor and promoting balance.
This is how ' s:
- Sit on the roller, feet flat on the ground, back straight.
- Tighten your pelvic floor muscles without moving your shoulders.
- Hold for 10 seconds, then release .
- Repeat 10 times.
With Atletica: Use the Atletica fascia roller – it offers just the right stability and rolling surface for this exercise.
How often should you do pelvic floor exercises?
Consistency is key. Just 10 minutes a day is enough to make noticeable progress.
Advanced users can combine the training with strength or yoga sessions – for example after treadmill training or as a cool-down phase.
Tip: Combine pelvic floor training with functional equipment from Atletica such as kettlebells, TRX-B , or a power station to create a holistic core workout.
Conclusion: A strong pelvic floor is your foundation
Pelvic floor training is not only important for women or rehabilitation patients – it is the basis for every stable movement.
Targeted strengthening of these muscles improves posture , balance, and performance. Just a few minutes a day make a difference – whether you work in an office, love strength training, or simply want to live a healthier life.
Atletica – Quality that moves
With high-quality training equipment, mats, balance pads and functional tools, Atletica offers everything you need for effective core and pelvic floor training.
Our equipment is durable, ergonomic, and perfect for home workouts or professional studios.
Discover our product range now at atletica.de
