When exercising, you must work outward from an internal stable platform otherwise you’ll be making poor use of your exercise time and increasing your risk of injury.
Only one muscle group in the body is capable of drawing all other muscles in the body inwards to form a stable platform from which you can work effectively from. It’s called the ‘pelvic floor’ and when used correctly it has the ability to engage and stimulate every muscle in your body independently and collectively. It can do this because of where it is located and because of how the muscle layers uniquely crisscross over one another forming the strong supporting floor that carries the weight of the torso and abdominal organs.
When you use your pelvic floor you’ll feel stronger, physically more stable, and dynamically-alive on the inside. You’ll also be able to do some clever new tricks with it which help stimulate motor-relearning so improved muscle behavioral patterns can be established.
Sadly this muscle group is mostly taught incorrectly (yes, even by pelvic floor specialists) which means you’ll probably have to forget everything you’ve been told in the past and start fresh by finding a program that teaches you how to access and strengthen your pelvic floor muscles correctly.
The good news is that by performing stationary isometric exercises, correct engagement of your pelvic floor can be easily recognized, and because the muscles are small they strengthen quickly.