Your pelvic floor works with your deep core muscles to create intra-abdominal pressure and stabilize your spine. It's essential for heavy lifting, jumping, and all high-intensity movements. Train it with diaphragmatic breathing, core bracing, and Kegel exercises. A strong pelvic floor improves your squat depth and prevents lower back pain.
Bodyweight Exercise Collection
Flutter Kicks
Flutter kicks are a dynamic core exercise that builds endurance in the lower abdominals and hip flexors.
Deep Squat
The deep squat is a foundational lower body exercise that builds strength and mobility in the quads, glutes, and core.
Parallel Bar Dips
Parallel bar dips are a compound pressing movement that builds serious upper body strength in the chest, triceps, and shoulders.
Hollow Body Hold
The hollow body position is a rigid, slightly rounded spine position where the core is braced, ribs are pulled down, and the pelvis is tucked.