It is one of the most important muscles of all, as its work affects almost the entire body. Like a hammock, it closes the pelvis, supports the internal organs and ensures that the bladder and bowel sphincters function properly. It works involuntarily, which means that we cannot consciously control it. But training strengthens it.
Bladder and bowel control
The pelvic floor consists of three overlapping layers of muscle. It hangs from ligaments between the pubic bone, coccyx and the two ischial tuberosities at the bottom. The outer layer encloses the vagina with the urethra and anus like a figure of eight. It is responsible for closing and opening these body outlets and thus controls the bladder and bowel.
Protection against heavy pressure
The middle layer ensures that the uterus and bladder remain in place. The muscle protects against sudden urine leakage in the event of sudden strong pressure such as sneezing or coughing. During pregnancy, it supports the uterus and the unborn child.
Necessary for an upright gait
The third inner layer stretches from the pubic bone to the coccyx and spans the entire inner pelvic area. It is the most stable and widest part, as it has to bear the main load of the internal organs and thus makes it possible to walk upright. The entire pelvic floor musculature works together with the abdominal muscles, the back muscles and even the respiratory muscles.
Training is important
The pelvic floor can be weakened by childbirth, being massively overweight or heavy physical strain such as carrying heavy loads. The good news is that this important muscle can be trained. Simply by tensing and relaxing it. This helps it regain its elasticity. An easy exercise: hold your urine while urinating.
Two small training units for every day
Exercise 1: Sit on a chair with a cushion between your legs. Tighten your pelvic floor and press your legs against the cushion. Hold for eight seconds.
Exercise 2: Stand up straight. Tense the pelvic floor as you exhale and relax as you inhale. Take a few steps on the spot.