Skip to main content Skip to search Skip to main navigation

Pelvic floor training with the Dynair Ballkissen

Training for the pelvic floor is gaining more and more attention nowadays, which is a good thing, because the pelvic floor provides stability and balance in the middle of the body.

In our training and further education courses, balance is a big topic. We like to work with the TOGU® Ballkissen, which is a very good training device. It is not only handy and can be used in many different ways, it is equally suitable for pelvic floor training for beginners as well as for advanced players. We would like to describe here small, inconspicuous but nevertheless fine and demanding pelvic floor exercises with possible options for improvement.

The aim of these pelvic floor exercises is to strengthen the sense of balance. Basically the following applies!

Pay attention to your posture, straighten up and extend your spine, because if you are well erected, you will find it easier to balance because your most important support muscles are activated.

We start without any aids

  • Raise one leg. Stand like this and feel your foot muscles working.
  • As soon as your foot buckles, you lose your balance.
  • In this position, try to tense your pelvic floor even more.
  • Move your lifted leg back and forth or sideways.
  • A pelvic floor tension can be integrated into the movement.

For advanced students:
To increase the difficulty, you can close your eyes. Can you manage to keep your balance? Sounds easy? Try it out, this exercise is underestimated by many.

If you can stand stable and keep your balance, you can also use an aid like the TOGU® Ball Cushion in your hand or under your feet.

variation 1

Level of difficulty: Beginner

  • Stand with both feet on the ball pillow.
  • Raise one leg and try to stay stable.
  • Tighten your pelvic floor to stabilise your balance
  • Pay attention to your upright position!
  • You can also close your eyes to increase the difficulty

variation 2

Level of difficulty: Advanced

  • Stand with both feet on the ball pillow.
  • Balance yourself and then start to bend over properly. Bend your knees and stretch your buttocks out the back.
  • Pay attention to your spine, it is nicely stretched out.
    (Here you can use a broomstick to correct your posture).
  • 5 to 30 times high and low, depending on your training condition.
  • Think of your pelvic floor. Tense it consciously to support balance, especially when coming up, and if possible already when going down.
  • The improvement in this balance exercise is when you can turn your head from left to right alternately while bending over the ball cushion.

Can you perform these exercises safely? Congratulations, you have excellent balance.

If you would like to learn more about pelvic floor training, our daily bread, you are welcome to visit our homepage www.beckenboden.com.

Our work is interdisciplinary and our offers are aimed at professional groups from the fields of sports/training, therapy, obstetrics, gynaecology, urology, proctology and health in general.

Our wish is to impart knowledge that is clearly and comprehensibly structured, easy to learn and comprehensible in application and teaching.

Best regards
BeBo® Health Training Germany

Author:
Ilka Kaffer

Comment area
Comments are disabled for this article
Weitere Beiträge
  • TOGU® official supplier of the International German Gymnastics Festival Leipzig 2025
    TOGU® official supplier of the International German Gymnastics Festival Leipzig 2025
    Togu | 3 February 2025
    From May 28 to June 1, 2025, Leipzig will host the International German Gymnastics Festival – the world’s largest competitive and popular sports event with around 80.000 active athletes, 750.000 visitors and a varied program. TOGU® is proud to be the official supplier of the Gymnastics Festival 2025! We are delighted to be represented both…
    Mehr lesen
  • The new Aero-Step® free the airy training tool for young and old
    The new Aero-Step® free the airy training tool for young and old
    Togu | 25 September 2024
    A further product development from TOGU made in Prien am Chiemsee Regardless of fitness, age or health level; the Aero-Step® from TOGU offers the perfect training device for every level. Now the Bavarian family business has launched a new addition to the Aero-Step® family: the Aero-Step® free. The main difference to the other models…
    Mehr lesen
  • Ruton Quality made in Germany
    Ruton Quality made in Germany
    Togu | 14 June 2024
    Ruton is the brand name for a special, high-quality PVC material mix manufactured in Germany by TOGU. Ruton makes it possible to design exceptionally durable and safe sports equipment. PVC equipment has become an integral part of everyday life, especially in the sports and play sector. From sitting and gymnastics balls to balance equipment
    Mehr lesen
  • Do you want to increase your concentration at work? Discover new possibilities with TOGU products!
    Do you want to increase your concentration at work? Discover new possibilities with TOGU products!
    Togu | 8 May 2024
    In today’s fast-paced world, it’s often a challenge to stay focused on tasks. But with the right tools and techniques, you can increase your productivity and concentration. Here are a few tips on how you can improve your concentration at work with TOGU products: Take exercise breaks: Use the TOGU Actiball® Relax to relax your…
    Mehr lesen
  • Practical tools from TOGU for even more running fun
    Practical tools from TOGU for even more running fun
    Togu | 14 February 2024
    Four training devices in one: the TOGU Runner’s Senso® Motoric Workout Set For all those who enjoy walking or running, the Bavarian family company TOGU® has now launched the ideal training package: the TOGU Runner’s Senso® Motoric Workout Set.  This is because running puts particular strain on joints and muscles, which applies to beginners and…
    Mehr lesen
  • What to look out for during healthy training
    What to look out for during healthy training
    Togu | 22 January 2024
    Focus on fitness and health with TOGU   In our modern world, where fitness and health play an increasingly important role, it is crucial to design training with care. At TOGU, we not only focus on high-quality fitness products, but also on promoting healthy training. In this article, you will learn what to look out…
    Mehr lesen
  • Exercises to relax and reduce stress
    Exercises to relax and reduce stress
    Togu | 22 January 2024
    Exercises to reduce stress and relax with TOGU   In a world that seems to be constantly spinning and where stress is omnipresent, it is crucial to find moments of relaxation to recover from the demands of everyday life. At TOGU, we understand the importance of creating balance and reducing stress. In this article, we…
    Mehr lesen
  • Why muscle training is crucial for wheelchair users
    Why muscle training is crucial for wheelchair users
    Togu | 4 December 2023
    Every wheelchair user knows that muscle training is essential, and with TOGU we make this goal easily achievable. Our specially developed fitness equipment enables effective training that not only strengthens muscles but also improves quality of life. From muscle training to cardio and flexibility exercises – discover a world of fitness possibilities that goes beyond…
    Mehr lesen
  • Tips for promoting a healthy sitting posture in children
    Tips for promoting a healthy sitting posture in children
    Togu | 4 December 2023
    Good sitting posture is crucial for the long-term health and well-being of children. Especially in a world where digital devices have become an integral part of everyday life, it is important to pay attention to ergonomic sitting posture in children from an early age. Here are some practical tips to encourage your sitting habits and…
    Mehr lesen
  • Perfect alternatives to outdoor training
    Perfect alternatives to outdoor training
    Togu | 7 November 2023
    Stay fit through the cold seasons with Jumper® berry and Brasil® berry The days are getting shorter, the temperatures are dropping – doing sport outdoors is often a challenge. But going the whole winter without exercise is no solution either. The Bavarian family company TOGU® has developed two ideal training partners for the cold days:…
    Mehr lesen
  • Neuromuscular training to improve your balance
    Neuromuscular training to improve your balance
    Togu | 6 November 2023
    Your motor skills have a significant influence on how you move and act in everyday life. Whether you’re walking on uneven terrain, balancing on one leg or performing precise tasks, your sense of balance and fine motor skills play a critical role. To help develop and strengthen these skills, neuromuscular training is invaluable. The neuromuscular…
    Mehr lesen
  • Strong deep back muscles: Things to know about training the deep muscles
    Strong deep back muscles: Things to know about training the deep muscles
    Togu | 6 November 2023
    Our back bears enormous responsibility for our mobility and our general well-being. A stable spine and healthy back and core muscles are important for a pain-free and productive life. In this article, we will delve into the world of deep muscle training and understand why maintaining and strengthening these muscles is so important. The importance…
    Mehr lesen