Core Strength for the Pelvic Floor: Improves Posture, Strength, and Pleasure

A well-trained core in the pelvic area affects everything from posture and core strength to sexuality and well-being. Pelvic training not only increases core strength but also improves body control and enhances sexual pleasure. Training the muscles in the pelvic area is far from being only for women who have given birth or have problems with incontinence.

Pelvic training focuses on the muscles of the pelvic floor, a network of muscles that support the uterus, bladder, and intestines. By regularly training these muscles, strength, flexibility, and control increase. There are plenty of simple exercises that can be done at home, both with or without aids, or as part of yoga and Pilates. There are also smart training apps, specially designed devices, and online programs that can facilitate the training.

Some benefits of training the pelvic floor muscles are;

Better posture and core support

The muscles of the pelvic floor work together with the abdomen and back, which is important for balance and stability.

Improved sexuality

Training can increase sensitivity and provide better control during sex, leading to increased pleasure.

Support during pregnancy and after childbirth

Childbirth can become easier. Recovery exercises can also speed up the return to normal function.

Urine leakage

Stronger pelvic floor muscles can prevent and reduce problems with leakage.

A good foundation to prevent future problems

Reduced risk of prolapse and other age-related problems in the pelvic area.

The exercises are not complicated. Small, short sessions every day yield results in a few weeks. Some simple exercises that can be done at home and without aids are;

🌸 Kegel exercises

• Locate the muscles by trying to hold in urine.
• Hold the tension for 5 seconds, relax for 5 seconds.
• Repeat 10–15 times, 2–3 times per day.

🌸 Quick squeezes

• Squeeze quickly and release, 10–20 repetitions.
• This exercise trains the muscles' speed and endurance.

🌸 Bridge exercise lying down

• Lie on your back with bent knees, feet on the floor.
• Squeeze the pelvic floor and slowly lift the hips towards the ceiling, hold for 3 seconds.
• Lower down and repeat 10 times.

🌸 Seated squeeze

• Sit on a chair with a straight back.
• Squeeze the muscles as if lifting something from inside the pelvic area, hold for 5–10 seconds.
• Repeat 10 times.

🌸 Breath squeeze

• Breathe in deeply, hold the squeeze throughout the entire exhale.
• This trains both the muscles and the body's core control.

Pelvic training is not just about muscles but about feeling your body, increasing your well-being, and taking control over a part of the body that is often forgotten. A few minutes a day can really make a big difference in strength, control, and improved pleasure.