Core, Abdominal Wall & Pelvic Floor Strengthening Routine
A 3-phase progression for breath-body control, inner strength, and energetic alignment
Core Principles for All Levels
- Breathe through the nose at all times
- Tongue gently rests on the roof of the mouth just behind the front teeth
- Pelvic floor is lightly lifted on inhale, not gripped—engaged like drawing energy upward
- Movements are controlled, never rushed
- Always focus on quality of breath over quantity of reps
BEGINNER PHASE – Awaken the Core Cylinder
1. Leg Raises & Russian Twists
Why: These movements target the lower abdominals, intercostals, and obliques, while gently integrating the perineum and pelvic base with breath.
- Organs: Small intestine, reproductive organs
- Meridians: Kidney, Liver, Spleen
- Energetics: Activates Lower Dan Tian, root to navel connection
How:
- Leg Raises: Lie on your back, arms down. Inhale to prepare, exhale as you raise both legs slowly, keeping the pelvis neutral. Lower with control.
- Russian Twists: Sit tall, knees bent, feet down. Twist side-to-side, keeping spine upright. Later, lift feet for added challenge.
- Inhale on center, exhale on the twist or lower.
2. Bridging
Why: Awakens the posterior chain, tones the glutes and hamstrings, and integrates the pelvic floor with spinal and sacral movement.
- Organs: Bladder, uterus/prostate, colon
- Meridians: Kidney, Bladder
- Energetics: Strengthens root seal, anchors breath at the base
How:
Lie on your back, knees bent, feet flat.
Inhale in stillness.
Exhale and roll the pelvis upward, vertebra by vertebra, lifting hips into a bridge.
Hold briefly, inhale.
Exhale to roll down slowly.
Focus on initiating from the pelvic floor and glutes, not the low back.
INTERMEDIATE PHASE – Stabilize the Core Field
3. Supermans
Why: Strengthens the deep spinal muscles, balances abdominal tone with back-line support, and opens the chest with posterior chain engagement.
- Organs: Kidneys, adrenals, diaphragm
- Meridians: Bladder, Governing Vessel
- Energetics: Extends the core cylinder into the dorsal field (yang support)
How:
Lie face down, arms overhead, legs extended.
Inhale.
Exhale and lift chest, arms, and legs off the floor—just a few inches.
Keep gaze down, neck long.
Hold for 2–3 breaths, then lower slowly.
Focus on lengthening, not height.
4. Planks (Front & Side)
Why: Engages the full anterior and lateral core wall, reinforces fascia across the solar plexus and obliques, and trains pressure management through the breath.
- Organs: Stomach, spleen, liver
- Meridians: Stomach, Spleen, Liver
- Energetics: Strengthens Middle Dan Tian, willpower and digestive fire
How:
Begin in a forearm plank.
Inhale, lengthen the spine.
Exhale and lightly draw navel inward without tension.
Hold for 20–30 seconds, maintaining breath and posture.
Progress to side planks for oblique and shoulder stability.
ADVANCED PHASE – Integrate Breath, Structure & Movement
5. Crawl Position (4PT / Quadruped Work)
Why: Builds diagonal core connections (serape line), integrates limb movement with spinal control, and refines coordination of breath and movement.
- Organs: Liver, stomach, intestines
- Meridians: Stomach, Spleen, Gallbladder
- Energetics: Activates midline spiral field, core-limb communication
How:
From hands and knees, extend opposite arm and leg slowly.
Inhale to prepare, exhale as you reach.
Maintain a neutral spine and pelvic control.
Hold briefly, then switch.
To increase challenge, lift knees off the floor for a bear-crawl hold.
6. Horse Stance (Wide Kneeling or Standing)
Why: Recruits the deep pelvic muscles, tones inner thighs and perineum, and stabilizes the root while the breath flows freely up.
- Organs: Reproductive, bladder, kidneys
- Meridians: Kidney, Liver, Spleen
- Energetics: Grounds lower Dan Tian, unifies lower gate with posture
How (Kneeling):
Start wide on knees, feet turned out slightly.
Spine upright, tailbone slightly tucked.
Inhale to expand, exhale and gently lift pelvic floor (not clench).
Hold the position for 3–5 slow breaths.
Maintain upright posture and feel the breath root into the hips.
How (Standing):
Stand in a wide squat, feet turned out 45°.
Knees tracking toes.
Hold low and steady, with soft pelvic floor engagement and nasal breath.
Feel the energy draw upward from earth to spine.
Final Notes:
- Start with Beginner-level practices daily, then add Intermediate and Advanced work 2–3x/week.
- Always prioritize nasal breathing, no mouth breath under load.
- Let breath, core, and pelvic floor move as one intelligent cylinder—not as separate parts.
- Keep the tongue on the roof of the mouth throughout to connect cranial to sacral flow.
Practice Benefits:
- Improves diaphragm-to-pelvis pressure system
- Builds strength without excess tension
- Supports organ function, digestion, hormonal balance
- Restores breath depth, stability, and rhythm
- Integrates TCM & energetic awareness with modern core activation
Strengthening the Pelvic Muscles for Fibona-Qi Breathing & Life Force Ascension
The first movement in the Fibona-Qi Breathing Method begins with engaging the perineal and pelvic floor muscles—specifically, the Bulbospongiosus, Pubococcygeus (PC), and Ischiocavernosus muscles. Strengthening these muscles is essential for directing life force energy (Qi, Prana, Jing, or Kundalini) back up the spine through the Phalamic Gate, toward the Thalamic Gate (Aqueduct of Sylvius or 4th Ventricle).
This process is deeply rooted in ancient esoteric traditions, including Taoist Neidan (Inner Alchemy), Tantric Yoga, Kabbalah, and Egyptian Mystery Schools, where the sacred secretion, cerebrospinal fluid, and Kundalini energy were all associated with spiritual enlightenment.
Let’s break this down into three key sections:
- How to Strengthen the Pelvic Floor for Fibona-Qi Breathing
- How These Muscles Ignite the Life Force Ascension
- Ancient Origins & Esoteric Connections
1.Strengthening the Pelvic Floor for Fibona-Qi Breathing
Key Exercises to Strengthen the Pelvic Muscles
PC & Bulbospongiosus Muscle Activation (Kegels & Reverse Kegels)
- Contract the PC muscle (as if stopping urine mid-flow).
- Hold for 5-10 seconds, then release.
- Repeat 10-20 times, increasing duration over time.
Mula Bandha (Root Lock in Yoga)
- Inhale deeply, contract the perineum and lower abdominals while lifting the sacral and lower lumbar spine upward.
- Hold for a few seconds, then exhale and relax.
- This strengthens the muscular pump needed for upward energy flow.
Ischiocavernosus Muscle Training (Deep Pulsing Squeeze)
- Perform rapid contractions of the perineum (small pulses).
- These rhythmic contractions help to stimulate micro-pumps of energy upwards.
Breath-Integrated Pelvic Pumps
- As you inhale, contract the perineum, lower abs, and diaphragm in sequence.
- As you exhale, release the tension and let the breath flow out naturally.
- This rhythmic action trains the muscles to assist in energy ascension.
2.Using These Muscles to Ignite Life Force Energy Back Up the Spine
The Role of the Pelvic Pump & The Phalamic Gate
The perineum, PC muscle, and sacral pump act as the ignition switch for life force energy. When activated correctly, they:
✔ Create an upward wave-like motion in the cerebrospinal fluid (CSF).
✔ Stimulate the sacrum and spinal cord to generate bioelectric currents.
✔ Open the Phalamic Gate, allowing the vital essence (Jing/Qi) to rise.
The Ascension Pathway: From Sacral Pump to the Brain
- Activation Begins: The contraction of the perineum and lower abs (sacral pump) sends a pressure wave up the spinal column.
- Spinal Fluid & Electrical Charge Moves Upwards: This stimulates the Cerebrospinal Fluid (CSF) to rise, carrying energetic potential through the spinal cord.
- Entering the Brain: The Thalamic Gate (4th Ventricle)
- The 4th Ventricle (Aqueduct of Sylvius) is a gateway to the higher brain centers.
- When the life force reaches this point, it activates the pineal and pituitary glands.
- This is symbolized in many traditions as the anointing of the Third Eye or the Inner Resurrection.
- Energy Recycles & Expands: The Qi energy is now refined, nourishing the brain and descending back down, completing the Microcosmic Orbit.
This process is what ancient mystics called “Raising the Serpent” or “The Sacred Fire.”
3.Ancient Traditions & Esoteric Connections
Taoist Neidan (Internal Alchemy & Microcosmic Orbit)
- In Taoism, the Kidney Qi (Jing essence) is stored in the sacrum and must be refined through breath and muscular activation.
- The sacral pump pushes the essence upwards through the spine, nourishing the Shen (Spirit) in the brain.
- The Microcosmic Orbit (Du Mai & Ren Mai circulation) completes the energy cycle.
Tantric Yoga & Kundalini Awakening
- The Muladhara Chakra (Root) houses dormant energy (Kundalini).
- By engaging the pelvic floor, the Kundalini Shakti is awakened, allowing it to rise through the Sushumna Nadi (central spinal channel).
- This culminates in the Sahasrara (Crown Chakra) awakening, which mirrors the activation of the Thalamic Gate in Western esoteric traditions.
Kabbalah & The Lightning Flash of Awakening
- In Kabbalah’s Tree of Life, energy must rise from Malkuth (Earth) to Kether (Crown) through progressive spiritual activation.
- The pelvic floor activation mirrors the ascension through Yesod (Foundation), where the vital force is transmuted into higher awareness.
Egyptian Mystery Schools & The Djed Pillar
- The Djed Pillar represents the spine and Kundalini energy.
- Egyptian initiates were trained to breathe and contract their perineum to raise the life force, activating the Eye of Horus (Third Eye).
- This was believed to lead to spiritual resurrection and enlightenment.
Unlocking the Power of Fibona-Qi Breath Through Pelvic Activation
- Strengthen the Pelvic Floor – Use Kegels, Mula Bandha, and Ischiocavernosus Pulses to prepare the body.
- Activate the Perineum During Breathwork – Contract with each inhale to ignite the sacral pump.
- Guide the Energy Up the Spine – Use diaphragmatic control to move the cerebrospinal fluid upwards.
- Enter the Brain’s Thalamic Gate – The life force energy passes through the 4th Ventricle (Aqueduct of Sylvius), awakening higher consciousness.
- Complete the Cycle – Allow the Qi to descend, completing the Microcosmic Orbit.
This is the secret behind energy mastery and spiritual enlightenment, practiced by mystics for thousands of years.