by Mike Giunta, DPT, CSCS >> Request an Appointment
Now that you have mastered the basics for activating the deep core and pelvic floor, it’s time to make it even more challenging. These exercises will engage the entire chain with just body weight. The key here will be to maintain the proper position and avoid compensation.
Adductor Knee Drives (2 x 10 reps each side)
With your top leg stabilized on the top of a bench, lift up into a side plank position. Drive the knee of the bottom leg towards your chest while stabilizing the body with your stationary leg. Don’t forget to breathe as well as incorporate the activation of the deep core and pelvic floor muscles.
Adductor Eccentrics in ½ Kneeling (3 x 10 reps each side)
Start in the half kneeling position with the leg on a gliding surface - on hard wood all your need is socks! Slowly glide the leg away from the body while maintaining an upright posture. Focus on keeping the abs drawn in and the opposite glute squeezed tightly.
Hamstring Eccentrics in ½ Kneeling (3 x 10 reps each side)
Start in the half kneeling position with the leg on a gliding surface. Rotate your leg so the toes are now facing upward. Perform the exercise by sliding the leg away from the body while maintaining an upright posture. Draw in the deep core muscles and ensure proper breathing technique.
Russian Twists with Hip Adduction (2 x 10 reps each side)
Try this “twist” on a commonly performed exercise. Instead of letting your knees separate, squeeze them together while rotating. Keep the movement slow and focus on proper form.
Try out these exercises and let us know what you think! If you're having difficulty, return to the groin and pelvic floor exercises in Part 1 before you continue with this progression.