{"id":8054,"date":"2025-02-11T11:35:29","date_gmt":"2025-02-11T10:35:29","guid":{"rendered":"https:\/\/goyeda.de\/?p=8054"},"modified":"2026-04-08T12:34:01","modified_gmt":"2026-04-08T10:34:01","slug":"5-effective-pelvic-floor-exercises","status":"publish","type":"post","link":"https:\/\/goyeda.de\/de\/5-effective-pelvic-floor-exercises\/","title":{"rendered":"DIE WIRKUNGSVOLLSTEN BECKENBODEN\u00dcBUNGEN"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"8054\" class=\"elementor elementor-8054\">\n\t\t\t\t<div class=\"elementor-element elementor-element-153280be e-flex e-con-boxed e-con e-parent\" data-id=\"153280be\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a7489c2 elementor-widget elementor-widget-text-editor\" data-id=\"a7489c2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h1 style=\"text-align: center;\"><span class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">DIE WIRKUNGSVOLLSTEN BECKENBODEN\u00dcBUNGEN<\/span><\/h1>\n<div class=\"flex max-w-full flex-col flex-grow\">\n<div class=\"min-h-8 text-message flex w-full flex-col items-end gap-2 whitespace-normal break-words text-start [.text-message+&amp;]:mt-5\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"3a7963fb-48a4-4c09-af64-c64826c5e0d1\" data-message-model-slug=\"gpt-4o\">\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\n<div class=\"markdown prose w-full break-words dark:prose-invert dark\">\u00a0<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"wp-block-buttons\">\n<p><!-- \/wp:button --><\/p>\n<\/div>\n<p><!-- \/wp:buttons --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6df91ef e-flex e-con-boxed e-con e-parent\" data-id=\"6df91ef\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7569b6d elementor-widget elementor-widget-heading\" data-id=\"7569b6d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><i>DIE BESTEN BECKENBODEN\u00dcBUNGEN F\u00dcR KRAFT UND STABILIT\u00c4T<\/i><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-11d6335 e-flex e-con-boxed e-con e-parent\" data-id=\"11d6335\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-996d08e elementor-widget elementor-widget-text-editor\" data-id=\"996d08e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"456\" data-end=\"782\">Die Rumpfmuskulatur, einschlie\u00dflich der Beckenbodenmuskulatur, spielt eine Schl\u00fcsselrolle f\u00fcr Kraft, Stabilit\u00e4t und sichere Bewegungen. Sind diese Muskeln schwach oder inaktiv, k\u00f6nnen allt\u00e4gliche Aktivit\u00e4ten und Sport anstrengend sein. Die gute Nachricht: Mit den richtigen Beckenboden\u00fcbungen k\u00f6nnen Sie Ihre Kontrolle, Ihr Wohlbefinden und Ihre langfristige Gesundheit verbessern.<\/p>\n<p data-start=\"784\" data-end=\"896\">In diesem Guide findest du effektive Beckenboden-\u00dcbungen, die Kraft, Stabilit\u00e4t und ein aktives Leben unterst\u00fctzen.<\/p>\n<p>\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d0161e8 e-flex e-con-boxed e-con e-parent\" data-id=\"d0161e8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-363f916 elementor-widget elementor-widget-text-editor\" data-id=\"363f916\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"wp-block-columns\">\n<div class=\"wp-block-column\" style=\"text-align: center;\">\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-8062\" src=\"https:\/\/goyeda.de\/wp-content\/uploads\/universal_upscale_0_87e05e70-ced8-42f6-b96e-96d7702c77b9_0-1-1024x671.jpg\" alt=\"Four happy women of different ages holding yoga mats, laughing together in a bright studio, representing community and confidence in pelvic floor exercise.\" width=\"1024\" height=\"671\" srcset=\"https:\/\/goyeda.de\/wp-content\/uploads\/universal_upscale_0_87e05e70-ced8-42f6-b96e-96d7702c77b9_0-1-1024x671.jpg 1024w, https:\/\/goyeda.de\/wp-content\/uploads\/universal_upscale_0_87e05e70-ced8-42f6-b96e-96d7702c77b9_0-1-300x197.jpg 300w, https:\/\/goyeda.de\/wp-content\/uploads\/universal_upscale_0_87e05e70-ced8-42f6-b96e-96d7702c77b9_0-1-768x503.jpg 768w, https:\/\/goyeda.de\/wp-content\/uploads\/universal_upscale_0_87e05e70-ced8-42f6-b96e-96d7702c77b9_0-1-18x12.jpg 18w, https:\/\/goyeda.de\/wp-content\/uploads\/universal_upscale_0_87e05e70-ced8-42f6-b96e-96d7702c77b9_0-1.jpg 1474w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n<\/div>\n<div class=\"wp-block-buttons\">\n<p><!-- \/wp:button --><\/p>\n<\/div>\n<p><!-- \/wp:buttons --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-697f079 e-flex e-con-boxed e-con e-parent\" data-id=\"697f079\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-befb907 e-flex e-con-boxed e-con e-parent\" data-id=\"befb907\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-234607e elementor-widget elementor-widget-heading\" data-id=\"234607e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Kr\u00e4ftigungs\u00fcbungen f\u00fcr einen widerstandsf\u00e4higen Beckenboden<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-61eff26 e-flex e-con-boxed e-con e-parent\" data-id=\"61eff26\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9bd9ec7 elementor-widget elementor-widget-text-editor\" data-id=\"9bd9ec7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-153280be e-flex e-con-boxed e-con e-parent\" data-id=\"153280be\" data-element_type=\"container\" data-core-v316-plus=\"true\">\n<div class=\"e-con-inner\">\n<div class=\"elementor-element elementor-element-a7489c2 elementor-widget elementor-widget-text-editor\" data-id=\"a7489c2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n<div class=\"elementor-widget-container\">\n<div class=\"flex max-w-full flex-col flex-grow\">\n<div class=\"min-h-8 text-message flex w-full flex-col items-end gap-2 whitespace-normal break-words text-start [.text-message+&amp;]:mt-5\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"3a7963fb-48a4-4c09-af64-c64826c5e0d1\" data-message-model-slug=\"gpt-4o\">\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\n<div class=\"markdown prose w-full break-words dark:prose-invert dark\">\n<p data-start=\"150\" data-end=\"377\" data-is-last-node=\"\">Die St\u00e4rkung deiner K\u00f6rpermitte kann Stabilit\u00e4t, Haltung und dein allgemeines Wohlbefinden verbessern. Hier sind einige einfache, aber effektive \u00dcbungen, die deine tiefen Core-Muskeln aktivieren und gleichzeitig Flexibilit\u00e4t und Entspannung f\u00f6rdern.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b281133 e-flex e-con-boxed e-con e-parent\" data-id=\"b281133\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c191c70 e-flex e-con-boxed e-con e-parent\" data-id=\"c191c70\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-49da1ca e-con-full e-flex e-con e-child\" data-id=\"49da1ca\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-49d7788 elementor-widget elementor-widget-heading\" data-id=\"49d7788\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Bridge Pose (Br\u00fccke)<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-07a5a51 elementor-widget elementor-widget-text-editor\" data-id=\"07a5a51\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul>\n<li>Lege dich auf den R\u00fccken, die Knie gebeugt, die F\u00fc\u00dfe h\u00fcftbreit auseinander.<\/li>\n<li>Platziere die Arme an den Seiten, die Handfl\u00e4chen zeigen nach unten.<\/li>\n<li>Atme ein und hebe deine H\u00fcften an, w\u00e4hrend du deine K\u00f6rpermitte aktivierst.<\/li>\n<li>Halte die Position f\u00fcr 10\u201315 Sekunden und atme gleichm\u00e4\u00dfig weiter.<\/li>\n<li>Senke dich langsam wieder ab und wiederhole die \u00dcbung 10\u201315 Mal.<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b8cec9e e-con-full e-flex e-con e-child\" data-id=\"b8cec9e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-47a95df elementor-widget elementor-widget-image\" data-id=\"47a95df\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"562\" height=\"374\" data-src=\"https:\/\/goyeda.de\/wp-content\/uploads\/Screenshot-2025-02-10-185936.png\" class=\"attachment-large size-large wp-image-8057 lazyload\" alt=\"A woman lying on her back on a yoga mat, lifting her hips into a Bridge Pose with her knees bent and feet hip-width apart.\" data-srcset=\"https:\/\/goyeda.de\/wp-content\/uploads\/Screenshot-2025-02-10-185936.png 562w, https:\/\/goyeda.de\/wp-content\/uploads\/Screenshot-2025-02-10-185936-300x200.png 300w, https:\/\/goyeda.de\/wp-content\/uploads\/Screenshot-2025-02-10-185936-18x12.png 18w\" data-sizes=\"(max-width: 562px) 100vw, 562px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 562px; --smush-placeholder-aspect-ratio: 562\/374;\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-dd054fe e-flex e-con-boxed e-con e-parent\" data-id=\"dd054fe\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-ac6b97e e-con-full e-flex e-con e-child\" data-id=\"ac6b97e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f9b31c8 elementor-widget elementor-widget-heading\" data-id=\"f9b31c8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Malasana (Tiefer Squat)<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4c9d02c elementor-widget elementor-widget-text-editor\" data-id=\"4c9d02c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul>\n<li>Stelle deine F\u00fc\u00dfe etwas weiter als h\u00fcftbreit auseinander.<\/li>\n<li>Gehe in eine tiefe Hocke, dabei bleiben die Fersen auf dem Boden.<\/li>\n<li>Bringe die Handfl\u00e4chen auf Brusth\u00f6he zusammen und dr\u00fccke die Ellbogen sanft gegen die Oberschenkel.<\/li>\n<li>Halte die Position f\u00fcr 20\u201330 Sekunden und atme tief ein und aus.<\/li>\n<li>Kehre in die Ausgangsposition zur\u00fcck und wiederhole die \u00dcbung 5\u201310 Mal.<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f8b27fb e-con-full e-flex e-con e-child\" data-id=\"f8b27fb\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-582ca45 elementor-widget elementor-widget-image\" data-id=\"582ca45\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"560\" height=\"373\" data-src=\"https:\/\/goyeda.de\/wp-content\/uploads\/Screenshot-2025-02-10-185819.png\" class=\"attachment-large size-large wp-image-8058 lazyload\" alt=\"performing a deep squat (Malasana) with feet wider than hip-width, palms pressed together at chest level.\" data-srcset=\"https:\/\/goyeda.de\/wp-content\/uploads\/Screenshot-2025-02-10-185819.png 560w, https:\/\/goyeda.de\/wp-content\/uploads\/Screenshot-2025-02-10-185819-300x200.png 300w, https:\/\/goyeda.de\/wp-content\/uploads\/Screenshot-2025-02-10-185819-18x12.png 18w\" data-sizes=\"(max-width: 560px) 100vw, 560px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 560px; --smush-placeholder-aspect-ratio: 560\/373;\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-cabe3a6 e-flex e-con-boxed e-con e-parent\" data-id=\"cabe3a6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-49f1b1c e-con-full e-flex e-con e-child\" data-id=\"49f1b1c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-51bb9b4 elementor-widget elementor-widget-heading\" data-id=\"51bb9b4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Happy Baby Pose (Gl\u00fcckliches Baby)<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-124ac80 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"124ac80\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul>\n<li>Lege dich auf den R\u00fccken und ziehe die Knie zur Brust.<\/li>\n<li>Greife mit den H\u00e4nden die Au\u00dfenseiten deiner F\u00fc\u00dfe.<\/li>\n<li>Ziehe die Knie sanft in Richtung deiner Achseln, w\u00e4hrend dein R\u00fccken flach auf dem Boden bleibt.<\/li>\n<li>Halte die Position f\u00fcr 30 Sekunden und lasse dann langsam los.<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f3c9961 e-con-full e-flex e-con e-child\" data-id=\"f3c9961\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ce6b351 elementor-widget elementor-widget-image\" data-id=\"ce6b351\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"561\" height=\"371\" data-src=\"https:\/\/goyeda.de\/wp-content\/uploads\/Screenshot-2025-02-10-190052.png\" class=\"attachment-large size-large wp-image-8059 lazyload\" alt=\"A woman lying on her back, holding her feet with both hands in the Happy Baby Pose, knees bent toward her armpits.\" data-srcset=\"https:\/\/goyeda.de\/wp-content\/uploads\/Screenshot-2025-02-10-190052.png 561w, https:\/\/goyeda.de\/wp-content\/uploads\/Screenshot-2025-02-10-190052-300x198.png 300w, https:\/\/goyeda.de\/wp-content\/uploads\/Screenshot-2025-02-10-190052-18x12.png 18w\" data-sizes=\"(max-width: 561px) 100vw, 561px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 561px; --smush-placeholder-aspect-ratio: 561\/371;\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-051a5db e-flex e-con-boxed e-con e-parent\" data-id=\"051a5db\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-9838cd6 e-con-full e-flex e-con e-child\" data-id=\"9838cd6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-29c44d0 elementor-widget elementor-widget-heading\" data-id=\"29c44d0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Reclined Bound Angle Pose (Liegender Schmetterling)<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e758cc7 elementor-widget elementor-widget-text-editor\" data-id=\"e758cc7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul>\n<li>Lege dich auf den R\u00fccken, die Knie gebeugt, die Fu\u00dfsohlen aneinander.<\/li>\n<li>Lasse die Knie nach au\u00dfen fallen, sodass eine Rautenform entsteht.<\/li>\n<li>Lege die H\u00e4nde auf den Bauch oder an die Seiten deines K\u00f6rpers.<\/li>\n<li>Halte die Position f\u00fcr 1\u20132 Minuten und konzentriere dich auf tiefes Atmen.<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0217b3c e-con-full e-flex e-con e-child\" data-id=\"0217b3c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-28976ea elementor-widget elementor-widget-image\" data-id=\"28976ea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"566\" height=\"375\" data-src=\"https:\/\/goyeda.de\/wp-content\/uploads\/Screenshot-2025-02-10-190223.png\" class=\"attachment-large size-large wp-image-8060 lazyload\" alt=\"A woman lying on her back with her knees bent outward and the soles of her feet touching in the Reclined Bound Angle Pose.\" data-srcset=\"https:\/\/goyeda.de\/wp-content\/uploads\/Screenshot-2025-02-10-190223.png 566w, https:\/\/goyeda.de\/wp-content\/uploads\/Screenshot-2025-02-10-190223-300x199.png 300w, https:\/\/goyeda.de\/wp-content\/uploads\/Screenshot-2025-02-10-190223-18x12.png 18w\" data-sizes=\"(max-width: 566px) 100vw, 566px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 566px; --smush-placeholder-aspect-ratio: 566\/375;\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7da907d e-flex e-con-boxed e-con e-parent\" data-id=\"7da907d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-f8bfd06 e-con-full e-flex e-con e-child\" data-id=\"f8bfd06\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8f536d8 elementor-widget elementor-widget-heading\" data-id=\"8f536d8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Tabletop Pose mit Beinheben<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2d228ba elementor-widget elementor-widget-text-editor\" data-id=\"2d228ba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul>\n<li>Beginne in der Vierf\u00fc\u00dfler-Position mit neutralem R\u00fccken.<\/li>\n<li>Spanne deine K\u00f6rpermitte an und hebe ein Bein gerade nach hinten.<\/li>\n<li>Halte die Position f\u00fcr ein paar Sekunden, dann senke das Bein wieder ab.<\/li>\n<li>Wechsle die Seite und wiederhole die \u00dcbung im Wechsel 10 Mal pro Bein.<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1ccb0c0 e-con-full e-flex e-con e-child\" data-id=\"1ccb0c0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-66252d3 elementor-widget elementor-widget-image\" data-id=\"66252d3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"564\" height=\"366\" data-src=\"https:\/\/goyeda.de\/wp-content\/uploads\/Screenshot-2025-02-10-190552.png\" class=\"attachment-large size-large wp-image-8063 lazyload\" alt=\"A woman in a tabletop position on hands and knees, lifting one leg straight behind her while engaging her core.\" data-srcset=\"https:\/\/goyeda.de\/wp-content\/uploads\/Screenshot-2025-02-10-190552.png 564w, https:\/\/goyeda.de\/wp-content\/uploads\/Screenshot-2025-02-10-190552-300x195.png 300w, https:\/\/goyeda.de\/wp-content\/uploads\/Screenshot-2025-02-10-190552-18x12.png 18w\" data-sizes=\"(max-width: 564px) 100vw, 564px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 564px; --smush-placeholder-aspect-ratio: 564\/366;\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-da40d64 e-flex e-con-boxed e-con e-parent\" data-id=\"da40d64\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c48712b elementor-widget elementor-widget-heading\" data-id=\"c48712b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><br>AKTIV BLEIBEN OHNE SORGEN<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c237545 e-flex e-con-boxed e-con e-parent\" data-id=\"c237545\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-953a5b5 elementor-widget elementor-widget-text-editor\" data-id=\"953a5b5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Ein aktiver Lebensstil ist entscheidend f\u00fcr dein allgemeines Wohlbefinden, aber manche Menschen z\u00f6gern, k\u00f6rperliche Aktivit\u00e4ten wie Laufen oder Krafttraining auszu\u00fcben, weil sie dabei Herausforderungen erleben.<\/p>\n<p><strong>Die gute Nachricht?<\/strong><\/p>\n<p>Es gibt effektive M\u00f6glichkeiten, die dir helfen, aktiv und selbstbewusst zu bleiben.<\/p>\n<p>\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ff82e35 e-flex e-con-boxed e-con e-parent\" data-id=\"ff82e35\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-fc27872 elementor-widget elementor-widget-heading\" data-id=\"fc27872\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">BESCHWERDEN W\u00c4HREND DES TRAININGS REDUZIEREN<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ab928c8 e-flex e-con-boxed e-con e-parent\" data-id=\"ab928c8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-bb242d6 elementor-widget elementor-widget-text-editor\" data-id=\"bb242d6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Falls du w\u00e4hrend des Trainings Unwohlsein oder unerwartete Muskelerm\u00fcdung versp\u00fcrst, helfen dir diese Tipps:<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:list {\"ordered\":true,\"start\":1} --><\/p>\n<ol class=\"wp-block-list\" start=\"1\">\n<li style=\"list-style-type: none;\">\n<ol class=\"wp-block-list\" start=\"1\"><!-- wp:list-item --><\/ol>\n<\/li>\n<\/ol>\n<p><strong>St\u00e4rke deine K\u00f6rpermitte<\/strong><br \/>Eine starke K\u00f6rpermitte sorgt f\u00fcr mehr Stabilit\u00e4t und reduziert unn\u00f6tige Belastung des K\u00f6rpers. Eine Beratung bei einer Physiotherapeutin oder einem Physiotherapeuten kann dir helfen, die richtigen Techniken zu erlernen, um deine tiefen Core-Muskeln zu aktivieren und zu st\u00e4rken.<\/p>\n<p><!-- \/wp:list-item --><!-- wp:list-item --><\/p>\n<p><strong>Nutze unterst\u00fctzende Hilfsmittel<\/strong><br \/>Es gibt verschiedene Produkte zur Unterst\u00fctzung, die bei intensiven \u00dcbungen zus\u00e4tzlichen Komfort bieten k\u00f6nnen. Manche Frauen empfinden <a href=\"https:\/\/goyeda.de\/de\/\">Beckenbodenst\u00fctzen<\/a> wie z. B. <strong>Yeda<\/strong> als hilfreich beim Training, da sie sanften Halt w\u00e4hrend der Bewegung bieten.<\/p>\n<p><!-- \/wp:list-item --><!-- wp:list-item --><\/p>\n<p><strong>Fl\u00fcssigkeitszufuhr anpassen<\/strong><br \/>W\u00e4hrend es wichtig ist, hydratisiert zu bleiben, kann die Begrenzung von Koffein und anderen Stimulanzien vor dem Training Beschwerden vermeiden helfen.<\/p>\n<p><!-- \/wp:list-item --><!-- wp:list-item --><\/p>\n<p><strong>Auf Deine Ern\u00e4hrung achten<\/strong><br \/>Bestimmte Lebensmittel k\u00f6nnen vor dem Training zu Bl\u00e4hungen oder Unwohlsein f\u00fchren. Achte darauf, was du isst und wie dein K\u00f6rper darauf reagiert.<\/p>\n<p><!-- \/wp:list-item --><!-- wp:list-item --><\/p>\n<p><strong>Blase vor dem Training entleeren<\/strong><br \/>Ein Toilettengang vor intensiven \u00dcbungen kann unn\u00f6tige Belastungen reduzieren und die Bewegung angenehmer machen.<\/p>\n<p><!-- \/wp:list-item --><!-- wp:list-item --><\/p>\n<p><strong>Trainiere deine Muskeln f\u00fcr bessere Kontrolle<\/strong><br \/>Genau wie jede andere Muskelgruppe profitiert auch die Rumpfmuskulatur von regelm\u00e4\u00dfigem Training. Integriere kontrollierte Atemtechniken und Aktivierungs\u00fcbungen in deine Routine, um Kraft und Ausdauer zu verbessern.<\/p>\n<p><!-- \/wp:list-item --><!-- wp:list-item --><\/p>\n<p><strong>Bequeme Sportkleidung tragen<\/strong><br \/>W\u00e4hle atmungsaktive, locker sitzende Sportkleidung in dunklen Farben, um dich w\u00e4hrend des Trainings wohlzuf\u00fchlen und selbstbewusst zu bleiben.<\/p>\n<div class=\"wp-block-buttons\">\n<p><!-- \/wp:button --><\/p>\n<\/div>\n<p><!-- \/wp:buttons --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7bbddfc e-flex e-con-boxed e-con e-parent\" data-id=\"7bbddfc\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-3683bda e-con-full e-flex e-con e-child\" data-id=\"3683bda\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3725693 elementor-widget elementor-widget-text-editor\" data-id=\"3725693\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Autorin: <\/b>Farnaz Naderikia<\/p>\n<p>Spezialist f\u00fcr Marken- und visuelle Kommunikation | Hintergrund im Gesundheitswesen<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e7095e9 e-flex e-con-boxed e-con e-parent\" data-id=\"e7095e9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-d00cc20 e-con-full e-flex e-con e-child\" data-id=\"d00cc20\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b40b8ca elementor-widget elementor-widget-heading\" data-id=\"b40b8ca\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Suchst du nach dem n\u00e4chsten richtigen Schritt?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-274eae7 e-con-full e-flex e-con e-child\" data-id=\"274eae7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1455fe5 elementor-widget elementor-widget-text-editor\" data-id=\"1455fe5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul>\n<li>Noticing early changes in your pelvic floor?<br \/>\u2192 <a href=\"https:\/\/goyeda.de\/de\/blog-pelvic-organ-prolapse-symptoms\/\">Explore Early Pelvic Floor Signals<\/a>\u00a0<\/li>\n<li>Bist du neu im Thema Beckenboden-Wellbeing und m\u00f6chtest die Grundlagen verstehen?<br \/>\u2192 <a href=\"https:\/\/goyeda.de\/de\/7-pelvic-floor-wellbeing-facts-every-women-should-know\/\">Fakten zum wohlbefinden des beckenbodens, die jede frau kennen sollte<\/a><\/li>\n<li>Erholst du dich nach der Geburt und brauchst sanfte \u00dcbungen?<br \/>\u2192 <a href=\"https:\/\/goyeda.de\/de\/postpartum-pelvic-floor-recovery\/\">Beckenboden erholung nach der geburt<\/a><\/li>\n<li>Erlebst du k\u00f6rperliche Ver\u00e4nderungen in den Wechseljahren?<br \/>\u2192 <a href=\"https:\/\/goyeda.de\/de\/menopause-pelvic-floor-wellbeing-tips\/\">Wohlbefinden des beckenbodens w\u00e4hrend der wechseljahre<\/a><\/li>\n<li>Bleibst du im Alltag aktiv und suchst einfache Bewegungstipps?<br \/>\u2192 <a href=\"https:\/\/goyeda.de\/de\/daily-movement-for-womens-wellbeing\/\">Alltagsbewegung, echte St\u00e4rke.<\/a><\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-be4593a e-flex e-con-boxed e-con e-parent\" data-id=\"be4593a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-16d7374 e-con-full e-flex e-con e-child\" data-id=\"16d7374\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6b6dfb7 e-flex e-con-boxed e-con e-parent\" data-id=\"6b6dfb7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1cf68ec elementor-widget elementor-widget-heading\" data-id=\"1cf68ec\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u00dcBERNIMM DIE KONTROLLE \u00dcBER DEIN TRAINING<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c468f78 e-flex e-con-boxed e-con e-parent\" data-id=\"c468f78\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-16a9f40 elementor-widget elementor-widget-text-editor\" data-id=\"16a9f40\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\">Es gibt viele M\u00f6glichkeiten, deine Kraft, Stabilit\u00e4t und dein allgemeines Wohlbefinden beim Training zu verbessern. Mit diesen Strategien kannst du dich gest\u00e4rkt f\u00fchlen und aktiv bleiben \u2013 ganz ohne Sorgen!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5250d3d e-flex e-con-boxed e-con e-parent\" data-id=\"5250d3d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-09be43c elementor-widget elementor-widget-heading\" data-id=\"09be43c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><br>BRAUCHST DU ZUS\u00c4TZLICHE UNTERST\u00dcTZUNG F\u00dcR DEINEN BECKENBODEN BEIM SPORT?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d97ff1e elementor-widget elementor-widget-heading\" data-id=\"d97ff1e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Yeda bietet sanfte, bequeme Unterst\u00fctzung, damit du dich leichter aktiv und selbstbewusst bewegen kannst.<br><\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c2da6c8 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"c2da6c8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-md\" href=\"https:\/\/goyeda.de\/de\/\" id=\"Join the wait list\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Erfahre mehr!<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f5eaba9 e-flex e-con-boxed e-con e-parent\" data-id=\"f5eaba9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-23995e5 e-flex e-con-boxed e-con e-child\" data-id=\"23995e5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-47526ab e-flex e-con-boxed e-con e-parent\" data-id=\"47526ab\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-fc0faf3 e-flex e-con-boxed e-con e-child\" data-id=\"fc0faf3\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3a79419 e-flex e-con-boxed e-con e-parent\" data-id=\"3a79419\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-231995d e-flex e-con-boxed e-con e-child\" data-id=\"231995d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>MOST EFFECTIVE PELVIC FLOOR EXERCISES \u00a0 BEST PELVIC FLOOR EXERCISES FOR STRENGTH AND STABILITY The core, including the pelvic floor muscles, plays a key role in strength, stability, and confident movement. When these muscles are weak or inactive, everyday activities and workouts can feel challenging. The good news is that with the right pelvic floor [&hellip;]<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[29],"tags":[],"class_list":["post-8054","post","type-post","status-publish","format-standard","hentry","category-pelvic-floor-support-blog"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/goyeda.de\/de\/wp-json\/wp\/v2\/posts\/8054","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/goyeda.de\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/goyeda.de\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/goyeda.de\/de\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/goyeda.de\/de\/wp-json\/wp\/v2\/comments?post=8054"}],"version-history":[{"count":10,"href":"https:\/\/goyeda.de\/de\/wp-json\/wp\/v2\/posts\/8054\/revisions"}],"predecessor-version":[{"id":10777,"href":"https:\/\/goyeda.de\/de\/wp-json\/wp\/v2\/posts\/8054\/revisions\/10777"}],"wp:attachment":[{"href":"https:\/\/goyeda.de\/de\/wp-json\/wp\/v2\/media?parent=8054"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/goyeda.de\/de\/wp-json\/wp\/v2\/categories?post=8054"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/goyeda.de\/de\/wp-json\/wp\/v2\/tags?post=8054"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}