spine core
Pelvic Floor exercises
Pelvic support and pressure management.
14
Exercises
7
Primary target
Related exercise guides
Home equipment tiers prioritize bodyweight, walls, chairs, towels, bands, and household loads before gym-only equipment.
90/90 Breathing with Pelvic Floor Relax
Gentle breathing exercise to calm the nervous system and activate deep core muscles. Excellent for acute SI pain relief and starting any SI joint program.
Bridge Hold (Isometric)
Isometric glute bridge hold for building endurance and control in the hip extensors.
Bridge with Adductor Squeeze
Glute bridge combined with inner thigh activation. Particularly effective for 'shear-type' SI pain patterns.
Bridge with Band Abduction
Glute bridge with band pushing knees outward. Activates both glute max and glute med simultaneously for complete hip stability.
Bulgarian Split Squat
Single-leg squat with rear foot elevated. Builds unilateral leg strength and hip stability for SI joint support.
Child's Pose
A gentle resting position where you sit back on your heels with arms extended. Good for relaxing back muscles when flexion feels comfortable.
Dead Bug (SI Safe)
Core stability exercise that maintains neutral spine while moving limbs. Essential for SI joint control and protection.
Dead Bug (Spine Chain Stability)
The gold standard for training the core to protect the spine during arm and leg movement. Teaches the whole chain to work together.
Dead Bug - Contralateral
The full dead bug: extend opposite arm and leg simultaneously while keeping your back stable. One of the best anti-extension core exercises.
Dead Bug - Heel Taps
Lie on your back and slowly lower one heel to tap the floor while keeping your back stable. This teaches core control without stressing your spine.
Dead Bug - Leg Extension
A more challenging dead bug where you extend one leg out straight while keeping your back flat. Excellent for building anti-extension core strength.
Dead Bug Arm Reach
Lie on back and reach arms overhead while keeping back flat. Works core and shoulder control together.
Dead Bug with Band Pull
Dead bug with added resistance from band pull-down. Increases challenge to core stability and anti-extension control.
Front Squat
Barbell squat with bar in front rack position. Emphasizes quadriceps and requires upright torso.