Before you do the exercises, you need to keep the following in mind: 

1. Which pelvic floor exercises do you need?
2. Where to perform the exercises?
3. What do you need to be able to perform the exercises?  

You can make use of the pelvic floor exercises when you are experiencing a variety of pelvic issues, pelvic symptoms, pelvic pain, lower back issues, and to recover from a surgery or childbirth. Pelvic issues can be caused by a weakened or an overactive pelvic floor. It’s important to know which exercise you need. 

Which pelvic floor exercises are available?  

There are 4 different modules with pelvic floor exercises. 

1. Strengthening pelvic floor exercises for the weakened pelvic floor.
2. Relaxing pelvic floor exercises for the overactive pelvic floor.
3. Pelvic floor exercises for during pregnancy.
4. Pelvic floor exercises for post-childbirth. 

Which pelvic floor exercise do I need? 

Pelvic floor exercises are necessary if you are experiencing pelvic floor issues, unbearable pain, or pelvic instability. You can also apply the exercises preventatively to avoid pelvic issues in the future. The pelvis can be weakened, overactive, or affected in another way.  

Pelvic floor exercises for a weakened pelvic floor 

If you have a weakened pelvic floor, it’s recommended to start with the strengthening pelvic floor exercises.  

Symptoms of a weakened pelvic floor consist out of, but aren’t limited to: 

1. Impotency issues.
2. Not being able to hold an erection.
3. Post-prostrate surgery.
4. A prolapse or starting prolapse issues.
5. Different forms of urinary incontinence.
6. Different forms of fecal incontinence.
7. A rapid sensation of exhaustion in or around the pelvic area.
8. Sensationless intercourse or a strongly decreased libido.
9. Persistent or reoccurring (unbearable) pain in the abdomen, pelvis or lower back.  

Pelvic floor exercises for an overactive pelvic floor 

If you have an overactive pelvic floor, it’s recommended to start with the relaxing pelvic floor exercises so that you can regain control over your pelvic floor. 

Symptoms of an overactive pelvic floor consist out of, but aren’t limited to: 

1. Obstipation issues.
2. Difficulty urinating.
3. Reoccurring bladder inflammations.
4. Different forms of urge-urinary incontinence.
5. Different forms of overflowing fecal incontinence.
6. Having pain during sex.
7. Vaginismus or Vulvitis.
8. Experiencing pain or a tense sensation in or around the pelvic area.
9. Prostate pain.
10. Erection disorders. 

Overactive pelvic floor issues 

You experience a lot of tension in the lower back, lower abdomen, groin, and/or around the genitals when you have an overactive pelvic floor. Breathing is a bit more challenging as well. You can also think of symptoms like a reoccurring bladder inflammation, obstipation, an erection disorder or vaginismus.  

Pelvic floor exercises during pregnancy  

It can be smart to start with strengthening pelvic floor exercises before and during your pregnancy, especially when you are experiencing pelvic instability. You can strengthen or keep your pelvic area up to par with these exercises. Healthy pelvic floor muscles ensure a shorter recovery period after giving birth. A combination of strengthening and relaxing pelvic floor exercises can be very effective during your pregnancy. You will regain control over your pelvic floor, you will be more prepared for childbirth, and you will be able to pick up the post-pregnancy exercises easier.  

Pelvic floor exercises post-childbirth 

Your pelvic floor muscles have been stretched and tired out during childbirth. That’s why it’s recommended to be mindful of your recovery of your pelvic floor. It can even prevent a variety of pelvic issues after menopause. So think your recovery through after giving birth. These pelvic floor exercises can ensure you of a proper and justified recovery.  

Who are these exercises for? 

Generally, these exercises are for everyone, because everyone can develop issues in the pelvic region. Women often develop pelvic issues and pelvic pain during and after pregnancy, but also during menopause. Men often develop pelvic issues and pelvic pain after surgery, trauma, or an accident.  

What do you need to be able to do the exercises? 

To be able to properly perform the exercises, you would need the following: 
1. A proper chair that allows you to bend your knees to a 90 degree angle. Later on you need a deeper chair or a set of stairs. 
2. A yoga mat. 
3. A calm environment. 
4. A towel. 
5. Pillows or cushions for under your head and knees. 
6. A stability ball / exercise ball / gymnastics ball.  

Where to perform the exercises? 

If you just started with the exercises, it’s smart to do this alone, in a quiet environment. The pelvic floor exercises progress with you overtime, especially when you start to practice them during activities. Think of activities like sitting, cycling, walking, hiking, swimming, lifting, bending over, doing the household, etcetera. These exercises can be done anywhere, as long as you know how to properly apply them. 

What are the benefits for women?  

1. Decreases the risks of having a prolapse of the uterus, intestines or bladder.
2. Improves the intestinal and bladder functions.
3. A faster and better recovery after vaginal childbirth.
4. Lessens weakened pelvic floor issues.
5. Lessens overactive pelvic floor issues.
6. Lessens issues from a prolapse.
7. Improves your sex life and experiences.
8. Lessens issues like urinary incontinence, obstipation or vaginismus. 

What are the benefits for pregnant women? 

1. The risks of developing urinary incontinence at a young or old age decrease.
2. A decreased chance of lasting damage after giving birth.
3. The pelvic floor muscles need less time to recover after childbirth.
4. Your pelvis provides better support for your growing belly.
5. Chances of developing prolapse issues drastically decrease. 

What are the benefits for men? 

1. Offers support to a weakened pelvic floor after a (prostate) surgery.
2. More control over the bladder and intestines.
3. Lessens or eradicates erection issues.
4. Lessens obstipation issues. 

Why do these pelvic floor exercises? 

You perform these pelvic floor exercises when you experience pelvic issues. It’s still recommended to apply these exercises before you even develop pelvic issues. This way you easily prevent a long-lasting recovery or pelvic issues in the future. 

8 important reasons to train your pelvic floor 

1. A strong pelvic floor keeps the urethra and anus properly shut off.
2. Being able to properly go to the toilet. Learn how to properly relax your pelvic floor muscles to ensure optimal toilet visits.
3. Your pelvic floor muscles and your abdominal muscles work together to ensure a proper breathing pattern. A proper breathing pattern ensures you of rest and less pressure on your chest.
4. A healthy pelvic floor as a healthy blood flow. This is beneficial for your love life! But also for the blood flow of your groin and legs.
5. A healthy pelvic floor provides an enjoyable sex life free of pain or other physical tensions.
6. A healthy, proper pelvic floor keeps your organs in place and can prevent prolapses.
7. If you enter pregnancy with a healthy pelvic floor, your recovery post-pregnancy will be shorter and smoother.
8. You will properly recover after giving birth by performing the pelvic floor exercises, and it decreases the risks of developing issues in the future. 

It may be a group of muscles that you won’t really notice at first glance, but that doesn’t take away it’s importance! Make sure that your pelvis is healthy and in good condition so that you can decrease pelvic pain, pelvic instability, incontinence and/or erection issues.  

These exercises aren’t the only thing possible for maintaining a healthy pelvic region, you can also take a look at my articles about toilet habits and advice. This article can help you out for when you have struggles with going to the toilet.  

How long does unbearable pelvic pain last? 

Pelvic pain can last up to weeks, if not months. Pelvic pain can become chronic if you are experiencing this pain for over 3 months. Pelvic pain during and after pregnancy often goes away after give or take 3 weeks, but it’s still pretty common that your pelvis remain sensitive even half a year down the line. 

What do these exercises focus on? 

You will work in your pelvic floor muscles with these exercises. These are the muscles that subconsciously keep your sphincters closed. You can quickly notice improvements if you do these exercises on the daily. The pelvic floor muscles are quite easy to train and maintain. If they are overworked or overactive, we can have them properly relax with the designated relaxing pelvic floor exercises. 

When you choose to perform strengthening pelvic floor muscles, you are ensuring your pelvic floor muscles around the anus, vagina and the urethra to be stronger and healthier. This can also have a direct influence on your (in)continence. Try to find the pelvic floor muscles, you will notice them if you pretend to hold back your urine or feces. Exactly! That’s where they are. 

The pelvic floor muscles and the abdominal pressure. Are they linked? 

Your breathing pattern and abdominal pressure are very much dependent on your pelvic floor and vice versa. An increase of abdominal pressure puts additional pressure on your pelvic floor. The pelvic floor muscles have a lot to endure during our life. An increased abdominal pressure can have negative effects on your pelvic floor muscles. Think of carrying heavy groceries, coughing, laughing or sneezing. Those activities may sound innocent but your pelvic floor muscles have to put in a lot of effort to keep your exits closed.  

Okay! Now we can start, but what should you expect?  

When will I notice the effectiveness of these exercises? 

You will notice the first changes after about 6 weeks. I have decided the strengthening pelvic floor exercises in 3 difficulty levels so that you can get to work properly on any level. However, progression takes time, so allow yourself that time. You can count on it taking 10 weeks before you have recovered from your pelvic issues. And remember, you can do something about those issues!  

For the relaxing pelvic floor exercises, you need to keep about 2 weeks in mind. You should be able to notice improvement then, but you also need to take the proper time with this as well. Altogether it needs about 8 weeks on average before you can be properly recovered from your pelvic issues.  

If you don’t notice any improvement after 6 weeks 

Then it’s really necessary that you seek a specialist, if you haven’t done that already.  

It’s always recommended to contact a specialist either way. Visit the doctor and if necessary, get a referral to a pelvic practitioner or a pelvic physiotherapist. These will be able to keep an eye on your progress.  

Are your issues slowly returning? 

Then pick up the discipline again and return to the pelvic floor exercises! You will remember the exercises again after having gone through them a few times. 

And lastly, are you looking for more information? 

Hopefully this information was useful to you! If you’re still looking for some more information, feel free to take another look around on the website. It’s filled with in-depth information, tips, a web shop and also exercises. I still have a lot of articles with lots of information about other symptoms and issues. Feel free to click on the blue words to take you straight to the right page.