1. Sit or stand tall, look straight ahead.
2. Without tilting your head down, pull it straight backward — like you're making a deliberate double chin.
3. You should feel a stretch at the base of your skull, not your throat.
4. Hold 3 seconds, release back to neutral.
2 sets × 10 reps.

1. Tilt your head all the way back to face the ceiling.
2. Purse your lips and reach them upward, like kissing the sky.
3. You'll feel this under your jaw and down the front of your neck.
4. Hold 5 seconds, then bring your head back to neutral slowly (don't just drop it).
2 sets × 10 reps.

1. This is an internal muscle squeeze — nothing moves on the outside.
2. Contract the muscles you'd use to stop peeing mid-stream.
3. Hold 5 seconds, fully relax 5 seconds — that's 1 rep.
4. Don't hold your breath, don't clench your stomach/glutes/thighs — isolate the pelvic floor only.
10 reps per set, tap +1 in the app after each full set.

1. Hang from a pull-up bar, arms straight, core braced.
2. Curl your pelvis up toward your ribs — think "tuck," not "kick." Swinging your legs forward doesn't count.
3. Lower back down slowly and controlled — don't just drop.
4. Avoid swinging your whole body for momentum.
3 sets × 12–15 reps.

1. Kneel facing a cable machine with a rope attachment set high.
2. Hold the rope ends by your temples/ears — don't pull with your arms.
3. Round your spine and crunch your ribcage down toward your hips, exhaling as you go.
4. Slowly return to the start — control the weight back up, don't let it yank you.
3 sets × 10–12 reps.

1. Stand a couple feet in front of a bench, rest the top of one foot on it behind you.
2. Lean your torso slightly forward, front foot flat on the ground.
3. Bend your front knee to lower straight down, back knee toward the floor.
4. Drive back up through your front heel — that's the leg doing the work, not the back leg.
3 sets × 8–10 reps per leg.