Der Beckenboden | Der kleine Muskel, der Großes bewirkt

The pelvic floor | The little muscle that makes a big difference

trackle und der Beckenboden

What is the pelvic floor?

The pelvic floor is a sheet of muscle that closes off the abdominal cavity and the pelvic organs from below. It carries our organs with it and, during pregnancy, even the baby, which is becoming increasingly heavy. 

It is made up of three muscle layers stacked on top of each other. Diaphragm pelvis - the inner muscle layer. It is the strongest and largest of the three layers. The longitudinal gap (for urinary and genital tracts) is the weakest part of the pelvic floor in women. 

The middle layer is also called the urogenital diaphragm. This muscle plate is about one centimeter thick and lies in a trapezoidal shape between the pubic rami. 

The erectile tissue and sphincter layer stretches from the pubic bone to the coccyx and surrounds the vagina and anus like a figure of eight. This is the outer layer of the pelvic floor.

Laid one on top of the other, the pelvic floor looks something like this:

Wie der Beckenboden aufgebaut ist

What is the pelvic floor for? 

The different muscle layers ensure that the bladder, uterus and rectum are held in place despite gravity and completely natural processes such as sneezing, laughing and straining. 

Basically, the pelvic floor has 3 main functions: tensing, relaxing and reflexively counteracting.

Let's take a closer look at these:


Particularly important to ensure continence! Here the pelvic floor muscles support the lower part of the urethra, the sphincter muscles of the urinary bladder and the anus!


When are you really relaxed? Exactly - when urinating, when having a bowel movement, in women during sexual intercourse, in men during an erection!

Counter reflexively

Sounds really exhausting and incredibly important! This is where men and women most often notice that their pelvic floor is weak. 

This is because the pelvic floor ensures that when you cough, sneeze, jump, laugh and carry heavy loads, the pelvic floor prevents urine leakage. 

Beckenboden unangespannt und angespannt

pelvic floor and sexual intercourse

Many say the pelvic floor is the key to good sex. But why is this claimed? When you train your pelvic floor, these muscle regions are supplied with more blood. What is better supplied with blood, you also feel better. 

So you can increase your sexual arousal even more! Another positive aspect: If you deal with your pelvic floor, you will get a better feeling for your genital area.

The more active your pelvic floor, the easier it is for your muscles to grab and let go, and the more intense it is for you and your partner. To do this, you have to alternately tighten and relax your pelvic floor.

To get to the point: 

  • The pelvic floor can help you reach orgasm
  • It helps you to get a better feeling for your body
  • He brings variety to lovemaking

PS: Of course, a well-trained pelvic floor also has a positive effect on the prostate.

Prevent pelvic floor weakness

How can you prevent pelvic floor weakness? 

  • Eat healthy
  • Do sports regularly
    • Do pelvic floor exercises

  • Don't lift heavy or if you have to lift heavy, please be gentle on your back!
  • drink a lot
  • Avoid standing for long periods
Beckenboden Übung

Exercises for a strong core

The pelvic floor can be trained in different ways. You can train him wonderfully at any time without equipment! Whether at home or in the shop at the checkout. But be careful here: In sports, it is of course always important to do the exercises correctly. Women often don't even know how to properly tighten their pelvic floor. The abdominal wall or the anus is then often tense. 

Of course, there are also little helpers: there are now, for example, lots of apps that can help you. Some health insurance companies even cover the costs of certain pelvic floor courses. But you can also help yourself with love balls. An advantage: You use these while doing other things (washing windows, vacuuming, etc.). The stories of permanent orgasms while wearing the love balls are just myths. ;-) 

After a pregnancy, the postnatal course is of course used to regenerate and strengthen the pelvic floor. 

So you see – many roads lead to Rome! Just find the right one for you.


1How does pelvic floor training work?
2What are the functions of the pelvic floor?
3The anatomy of the pelvic floor - a real masterpiece
4pelvic floor
5Your pelvic floor and sex: both are connected!
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