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Lower body strength

Powerful Pelvis Pulse

This workout integrates core and lower body movements for a feeling of centered strength. It's designed to enhance stability and power, perfect for your peak energy phase.

35 minIntermediateovulatoryEquipment: mat, light dumbbells (optional)
60

Warm-up

  • Standing Pelvic Tilts

    60 seconds

    Gently rock your pelvis forward and back, sensing its movement.

    Illustration of Standing Pelvic Tilts

  • Leg Swings (forward/back, per side)

    120 seconds

    Keep your standing leg strong, letting your swinging leg move freely.

    Illustration of Leg Swings (forward/back, per side)

  • Bodyweight Squats

    120 seconds

    Lower with control, keeping your chest lifted and weight in your heels.

    Illustration of Bodyweight Squats

Main session

Dynamic Lower Body Flow

3 rounds

  • Goblet Squat

    10 reps

    Hold the weight close, focusing on depth and hip mobility.

    0 / 10
    Illustration of Goblet Squat

  • Reverse Lunges (alternating)

    10 reps per side

    Step back with control, keeping your front knee stacked over your ankle.

    0 / 10
    Illustration of Reverse Lunges (alternating)

  • Sumo Squat Pulses

    15 pulses

    Widen your stance, rotate your toes out, and feel your inner thighs engage.

    0 / 15
    Illustration of Sumo Squat Pulses

  • Standing Abduction (with or without band, per side)

    12 reps

    Lift your leg to the side, feeling the outer hip work, without tilting your torso.

    0 / 12
    Illustration of Standing Abduction (with or without band, per side)

Cool-down

  • Gentle Lunge Stretch (per side)

    60 seconds

    Sink into the stretch, feeling release in your hip flexors.

    Illustration of Gentle Lunge Stretch (per side)

  • Seated Straddle Stretch

    60 seconds

    Open your legs wide, leaning forward gently from your hips.

    Illustration of Seated Straddle Stretch

  • Supine Spinal Twist (per side)

    60 seconds

    Let your knees fall to one side, relaxing your upper body.

    Illustration of Supine Spinal Twist (per side)

Tags

core strengthstabilityovulatoryfunctional movementhips