How to train your secret love muscle

What is the pelvic floor and what functions does it serve?

The pelvic floor is a group of muscles at the base of the pelvis, made up of layers of muscles, nerves and connective tissue. It resembles a hammock that closes off the pelvic outlet downward. The pelvic floor supports the pelvic organs, controls the elimination of urine and stool and adapts flexibly to changes such as pregnancy or increased pressure in the abdominal cavity. It is part of the deep muscles and is connected via fascia to other deep muscles such as the corset muscles and back extensors.

The muscles of the pelvic floor essentially serve three functions. First, they can contract to hold back urine. Second, they can relax to release urine or stool or to modulate sensations during sexual activity. Finally, they generate a counterpressure so that urine is not unintentionally released when laughing, sneezing or coughing.

The pelvic floor is normally involved both actively and passively. Active means we can control it consciously. This allows us to decide when to empty the bladder or bowels, or to train it. Passive means it may contract or relax on its own, for example during sexual activity, to regulate sensations — during orgasm the pelvic floor pulses through alternating contraction and relaxation.

How is the pelvic floor connected to other parts of the body?

The pelvic floor is not isolated but closely connected to various areas of our body. It borders the lumbar spine at the back, so posture has an influence on the pelvic floor and, conversely, the pelvic floor affects posture. Pelvic floor problems can lead to back pain, while poor posture can, at worst, allow organs to descend. A well-trained pelvic floor supports the spine and can help prevent back pain.

The pelvic floor is closely linked to the diaphragm and influences our breathing. By consciously using the pelvic floor we can increase our breathing capacity and achieve an overall better body awareness.

How does the pelvic floor differ between men and women?

The pelvic floor is structured differently in men and women. In men the pelvic floor has two openings, one for the anus and one for the urethra. In women there are three openings in the pelvic floor — one for the anus, one for the urethra and one for the vagina.

Both the male and female pelvic floor are divided into three layers of muscle. In men the superficial layer affects functions such as ejaculation, urination and bowel movements. The middle layer plays a role in stress urinary incontinence that occurs with coughing, sneezing or laughing when the pelvic floor is weakened. The deep layer is important for supporting pelvic organs like the bladder and rectum and also for continence.

Some muscle groups of the male pelvic floor lie closely around the penis and testicles. These muscles can contract or relax to support the function of this area. A strong pelvic floor can help prevent erectile dysfunction in men, among other benefits. That is why this muscle is sometimes called the "love muscle." Strong pelvic floor muscles enable better control of ejaculation, improved potency and intensified orgasm. If the pelvic floor is weakened, sexual function may be impaired. Erectile and ejaculatory disorders can result.

The outer layer of the pelvic floor in women surrounds the urethra, the vagina and the anus, controls the timing of urination and contracts during orgasm. The middle and inner layers have similar functions to those of the male pelvic floor. During pregnancy the pelvic floor is additionally loaded by the fetus. This leads many women to experience bladder weakness during or after pregnancy. In the menopause the body's hormonal balance changes, which can also affect the pelvic floor. That is why many women report bladder problems or even prolapse during menopause.

What are signs of pelvic floor weakness and what risk factors exist?

Pelvic floor weakness can develop in anyone for various reasons. A sign may be involuntary leakage of urine or stool, for example when laughing or lifting heavy objects. The feeling of not having fully emptied the bladder or bowels can occur after urination or bowel movement. There may also be regular constipation or increased nighttime urination.

In men, frequent and urgent urination is typical. These symptoms are often attributed to normal ageing. A pelvic floor that is too weak or too tense (hypertonic) can cause both incontinence and erectile problems as well as back pain.

Risk factors for developing pelvic floor weakness include overweight, chronic constipation, persistent coughing as well as poor posture and lack of physical activity (e.g. caused by long periods of desk work). After prostate surgery the pelvic floor is weakened and it is important to strengthen and reactivate it postoperatively.

How to keep your pelvic floor healthy and strong for life: the best tips

• Learn to feel your pelvic floor. You can practice on the toilet. Try briefly stopping the urine stream, hold that contraction for one second and then relax the muscles again. The area you contract is your pelvic floor. Do not do this exercise at every toilet visit as it can interfere with normal bladder emptying. The aim is only to become aware of the pelvic floor's position.
• Pelvic floor training includes exercises in which the pelvic muscles are alternately contracted and relaxed. A common recommendation is the Kegel exercise, in which the pelvic muscles are contracted for several seconds and then relaxed for the same length of time. This exercise can be done several times a day.
• Another method is training with pelvic floor aids such as weights or balls. These are inserted into the anus and held in place by contracting the pelvic muscles. In this way the musculature is strengthened and sexual function can be improved.
• There are simple pelvic floor exercises for men that can be easily integrated into everyday life. Sit upright on a chair with a hard seat, legs parallel to the floor, hands flat on the lower abdomen. Breathe deeply into the belly. To contract the pelvic muscles, try pulling the penis toward the navel as you exhale. Make sure the glutes and abdominal muscles remain relaxed. On the next inhale relax the pelvic floor again. Repeat this exercise ten times.
• Yoga, Pilates and specialised fitness classes can also help strengthen the pelvic floor muscles. These forms of exercise promote body awareness, muscle control and stability.
• Many common pelvic floor exercises aim to strengthen the pelvic floor directly without taking into account how it interacts with other muscle groups. This can result in certain muscular imbalances remaining undetected or even worsening. It should be noted that the pelvic floor is part of a larger system and works together with other muscles. Rather than viewing the pelvic floor in isolation, it is better to see it in the context of the whole body and the prevailing tension patterns. A training approach that considers this allows training the pelvic floor in conjunction with other muscle groups and thus achieving a harmonious balance.
• Including the mouth area is an innovative approach in pelvic floor training. A reflexive activation of the pelvic floor can be triggered by a contraction in the mouth area. Training the mouth area, e.g. pressing the tongue against the palate, can set off a series of reactions in the body. These reactions are transmitted to the neck muscles, the chest area, the abdomen and finally to the pelvic floor. By involving the mouth area in training, not only is the pelvic floor strengthened, but body awareness is also improved.
• A permanently tense pelvic floor can be just as problematic as a weak pelvic floor. Constant tension can lead to muscle tightness, pain and other problems. Effective pelvic floor training should therefore not only improve muscle strength and endurance, but also their elasticity and flexibility. The musculature is strengthened without overload by specifically contracting and then relaxing the pelvic floor.
• It is advisable to seek guidance from a physiotherapist or a specialised trainer to ensure exercises are performed correctly and individual training plans are developed. Individual needs and goals are taken into account in a customised training plan.
• To achieve optimal results it is important that pelvic floor training is performed regularly and over a longer period. Pelvic floor training requires time, patience and perseverance like any other training. It is advisable to integrate the exercises into everyday life. This way you can benefit long-term from the advantages of a strong pelvic floor.
• After just a few weeks, regular pelvic floor training can lead to improvement. If symptoms persist, a doctor should be consulted.
• Protecting the pelvic floor muscles from pressure is as important as training them. Consciously close the pelvic openings when lifting heavy objects. It is also important to maintain an upright posture and not to strain excessively on the toilet. These measures help reduce pressure on the pelvic floor and contribute to keeping the pelvic muscles healthy and strong.

With specific pelvic floor exercises you can activate and strengthen your musculature in a targeted way, which can have a positive effect on your quality of life. A strong and functional pelvic floor enables an active and fulfilling life!