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

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

Ilka Kaffer