The Forgotten Muscle That Holds the Secret to Posture, Power, and Energy
- Brainz Magazine
- Sep 19
- 11 min read
An-Marie Ferdinand is a wellness expert and founder of Body By An-Marie, LLC. She blends massage, reflexology, and energy work to help clients relieve pain, reduce stress, and restore balance. Her client-centered approach creates a safe, supported space for healing, renewal, and personal transformation.
What if I told you that the foundation of your posture, movement, and even your sense of stability comes down to one often-overlooked muscle? Many people assume poor posture comes from sitting too long, working at a desk, or spending hours driving. While those habits play a role, the real story goes deeper, into a powerful muscle that connects your lower back, hips, and even your root chakra.
This hidden component is responsible for how we walk, sit, squat, lift, and move through daily life. When it’s strong and aligned, we feel grounded, energized, and supported. When it’s neglected, the results can be pain, imbalance, and chronic tension.
So, what is this vital muscle, the true foundation of your body’s alignment? Let’s take a deep dive into its role and why unlocking its potential could transform not only your posture but your overall well-being.
Meet your pelvic floor: The hidden foundation of strength, stability, and energy
From years of working with both men and women in bodywork and strength training, one thing is clear, very few people truly understand why they feel weak all over. Many train at the gym almost every day, yet struggle to build core strength, lift heavy with proper form, or move without tension. Worse, lifting heavy incorrectly can create new weaknesses and injuries, compounding the problem, especially for people with ongoing issues, such as scoliosis, or for women who have spent years wearing high heels. Both situations alter the dynamics of the musculoskeletal system and influence how the body lifts, moves, and performs.
For women, discussing these issues with physicians can feel uncomfortable or even taboo. For men, it’s often hard to pinpoint why areas they assume are strong actually aren’t. The result? A cycle of unseen weakness that can lead to injury, frustration, and stalled progress.
I bet this isn’t the muscle you were expecting. Most people don’t realize that the pelvic floor lies at the very root of posture, stability, and core strength. When I ask clients about it, very few can give the right answer, yet it plays a crucial role for both women and men.
For women, pelvic floor challenges often appear after childbirth or during perimenopause, when the body naturally changes. But pregnancy isn’t the only factor. Issues like prolapse, bladder leakage, hip and pelvic pain, poor posture, chronic tension, years of carrying weight in the hips and thighs, or habits like sitting with legs tightly crossed can all contribute. Even years of wearing high heels in earlier life can subtly weaken alignment and change how the pelvis and hips move, adding to long-term strain.
For men, the pelvic floor is just as vital, though rarely discussed. These muscles support bladder and bowel function, sexual health, and stabilization of the spine and hips. Weakness or imbalance can lead to urinary leakage (especially after prostate surgery), pelvic pain, erectile challenges, or bowel control difficulties.
Strengthening and learning to coordinate these muscles isn’t just about preventing dysfunction, it transforms the body. It improves posture, stabilizes movement, enhances core strength, and even boosts confidence and vitality. And there’s another often-overlooked muscle that works closely with the pelvic floor, the Perineum. Engaging it properly can amplify strength, alignment, and energy throughout your core. The pelvic floor and perineum together form the true foundation of your body’s strength, alignment, and energy.
From core to kundalini: The forgotten gateway to energy and strength
Most people think strength is built in the abs, arms, or legs, but the truth runs deeper. At the base of your body lies the pelvic floor, the hidden foundation of posture, power, and energy. Yet there’s an even more overlooked muscle, the perineum.
The perineum isn’t just anatomy, it’s the bridge between your body’s structural stability and its energetic flow. When activated alongside the pelvic floor, it creates a deeper core connection that few have ever experienced. Strength no longer feels just physical, it ripples upward, fueling alignment, awareness, and vitality.
Engaging these muscles doesn’t just stabilize the body, it opens the gateway to kundalini energy, your inner life force. Once that foundation awakens, movement transforms. Every squat, bend, or lift becomes an exercise in balance, control, and mindful power. Notice how the energy rises through your kinetic chain, linking strength, posture, and vitality in a seamless flow.
This is more than muscles, it’s energy. Consciously engaging the pelvic floor and perineum awakens a felt experience of vitality, confidence, and presence. Aligning physical movement with energetic awareness bridges strength to transformation.
Your pelvic floor and perineum are more than a support system, they are the foundation of your posture, your power, and your energy. Learn to engage them, and you’ll discover a level of alignment and strength deeper than you ever imagined.
In my previous article, I explored the Root Chakra, your body’s energetic foundation. Now, you can see how physical activation of the pelvic floor and perineum works in tandem with energy flow. Kundalini energy isn’t abstract, it’s a living, dynamic force rising from your foundation, connecting movement, posture, and vitality in a transformative way.
If you have ever done martial arts, you may have noticed that the master instructed you on basic stances, usually lowering your center of gravity, such as the horse stance, and tightening the pelvic floor. You might have seen a sumo wrestler's stance. You see this form in many kata. Whether kung fu or karate, you might have even stood for hours while holding that stance in some form of moving meditation, while breathing deeply. The ancients were aware of this mechanism and coaxed you into aligning your energies without you realizing what you were doing. The masters often get you to do things without telling you the reason. You often only learn why when you show you are patient enough to reach the higher level of training and have proven yourself to them. This is because, in their view, wisdom must be earned.
But since you have taken the time to read this article, you are proving you have earned this wisdom. So now you know. This does not imply that you have to do martial arts now, there are other ways.
Strength isn’t about size, it’s about your foundation
Being strong isn’t just about big muscles or how you look. True strength comes from understanding and activating your body’s foundation. No matter your size, age, or fitness level, engaging the pelvic floor and perineum properly allows you to move with power, stability, and control.
When the foundation is solid, every lift, squat, and movement becomes more efficient. Your core locks in, your posture improves, and your energy flows freely from the ground up. Strength isn’t defined by appearance, it’s defined by how well your body works from its deepest layers.
Meet your hidden powerhouse: Pelvic floor & perineum
At the core of true strength, posture, and energy lies a duo of muscles that most people never think about the pelvic floor and perineum. These two work together to form the foundation of your body, stabilizing the spine, hips, and core while connecting physical movement to subtle energy flow.
Why it matters:
Posture & stability: Engaging these muscles creates a solid base for everything you do, from standing and walking to lifting and squatting.
Core strength: They form part of the deep inner core, allowing other muscles, such as the abs, back, and glutes, to work more efficiently.
Energy & presence: In many traditions, this region is tied to grounding and the flow of kundalini energy, connecting movement with vitality and confidence.
How to find and engage them:
Awareness first: Sit or stand tall, feet grounded. Place your hands gently around the pelvic floor area (between the pubic bone and tailbone).
Pelvic floor activation: Contract as if stopping the flow of urine, lifting inward and upward. Avoid clenching glutes or thighs.
Perineum engagement: Gently lift the perineum in sync with the pelvic floor. Focus on an upward, inward sensation.
Breathe with it: Inhale deeply, expanding your belly. On the exhale, contract both the pelvic floor and perineum. Release gradually as you inhale. Repeat 5-10 times.
Integrate with movement: Squat, hinge, or lift while maintaining this engagement. Notice how your core locks in, your spine stabilizes, and your movement feels more connected.
When these muscles are activated together, your body doesn’t just move, it transforms. Posture improves, strength multiplies, and your energy feels grounded and alive. This hidden foundation proves that real strength isn’t about size or appearance, it’s about connection, awareness, and control from the inside out.
The overlooked foundation of strength and energy
We’ve taken a deep dive into the physical body pelvic floor, perineum, posture, and core, but there’s one critical aspect most people overlook, the integration of body and energy. While muscles, movement, and stability are important, they are only part of the story. True strength, alignment, and vitality emerge when the physical and energetic systems work together.
Most fitness and wellness conversations stop at the surface abs, glutes, and visible muscles, but the hidden foundation beneath, coupled with your kundalini energy, is what actually powers movement, posture, and presence. Understanding and training this integration is what separates ordinary strength from transformational strength.
This is why, despite years of training, many people still feel weak, unbalanced, or “off” in their bodies. They are building muscle without connecting to the core of their power, leaving the deepest layers of strength untapped. By exploring these overlooked muscles and awakening the energy that flows through them, you gain access to a level of strength and stability that is both physical and deeply felt.
Daily 3-5 minute core & energy activation routine
1. Grounding awareness (30-60 seconds)
Stand tall with feet grounded on all four corners.
Imagine roots growing from your sit bones deep into the earth.
Take slow, intentional breaths, feeling the connection between your body and the ground.
2. Pelvic floor activation (30-60 seconds)
Place your hands gently at your lower abdomen, between the pubic bone and navel.
Gently contract your pelvic floor as if stopping the flow of urine. Avoid clenching glutes or thighs.
Hold for 2-3 seconds, then release slowly. Repeat 5-10 times.
3. Perineum engagement (30-60 seconds)
Focus on the small area between the anus and genitals.
Lift and contract the perineum in sync with the pelvic floor. Think upward and inward.
Breathe slowly and deeply, matching contraction with exhale and release with inhale.
4. Breath & energy flow (60 seconds)
Inhale deeply, drawing energy from the earth up through your pelvic floor.
Exhale, releasing tension and grounding any uncertainty back into the ground.
Visualize your root chakra at the base of your spine glowing with red/fire energy, feeling warmth, tingling, or simply presence.
5. Integration with movement (60-90 seconds)
Slowly perform a squat, hinge, or gentle bend, maintaining pelvic floor and perineum engagement.
Notice how your core locks in, the spine stabilizes, and movement feels more controlled and powerful.
Repeat 3-5 times, focusing on awareness rather than speed or depth.
From muscles to energy: Awakening kundalini through your foundation
Your pelvic floor and perineum are more than muscles, they are the energetic gateways at the base of your spine. In the language of yoga and energy anatomy, this region corresponds to the mudlahara, or root chakra, where kundalini energy resides in a coiled state. Engaging these muscles consciously awakens that energy, creating a bridge between physical stability and inner vitality.
The mechanics of energy flow
The pelvic floor activation: When you lift and engage the pelvic floor, you create a subtle upward pressure that helps “coil” and contain energy at your foundation.
Perineum engagement: Acting like the front anchor of the energy coil, the perineum lifts in sync with the pelvic floor, stabilizing the energy pathway.
Breath coordination: Your breath and your movement must be in sync. Inhale as you come down and exhale as you come up.
Integration with movement: Squats, hinges, or gentle bends allow this energy to ripple through the kinetic chain, connecting hips, spine, and shoulders in dynamic alignment.
Kundalini activation: A personal journey
Kundalini energy is deeply personal, its awakening looks and feels different for everyone. There’s no universal timeline or guaranteed moment when it "suddenly appears.” Even with consistent practice, the energy doesn’t always flow immediately or in a way you expect.
It’s not about forcing energy or rushing the process, it’s about cultivating awareness, listening to subtle sensations, and allowing the body and mind to respond naturally. The key is mindful presence. True activation happens when you are fully aware, tuned into your body, and engaged.
Over time, consistent practice of pelvic floor and perineum engagement, paired with breath and grounding, prepares the body for kundalini activation. Some will feel warmth, tingling, or subtle energetic shifts, others may notice steadiness, confidence, or heightened presence before any overt sensations.
Kundalini activation is not something you rush or demand. It's a gradual process that unfolds in its own time, often in subtle ways before it becomes profound. The key is to listen deeply and be gentle with yourself, honoring your body, your breath, and your readiness. Each mindful step you take builds a foundation of strength and awareness, preparing you for energy to rise when the moment is right.
Strength from the inside out
Real strength isn’t about size or muscle, it’s about your foundation. By activating your pelvic floor and perineum, you stabilize your core, improve posture, and connect movement to the flow of kundalini energy from your root chakra. With mindful breath, engagement, and awareness, your body becomes more grounded, powerful, and alive. True power isn’t built in the gym alone, it rises from within.
Feel your power: Activate your pelvic floor and perineum today. Sync your breath, engage your foundation, and watch your posture, strength, and energy transform from the ground up. True power starts within. Are you ready to feel it?
Move with intention: Take 3-5 minutes to connect with your hidden foundation. Engage, breathe, and awaken your core, your body, and energy will thank you with newfound strength, stability, and vitality.
Awaken your energy: Don’t just train your muscles, train your foundation. Activate your pelvic floor and perineum, connect with your root chakra, and step into a stronger, more grounded, and confident you.
The power of breath meets the science of strength
At the core of your body lies a hidden powerhouse, the pelvic floor and perineum, waiting to be awakened. These often overlooked muscles do more than support posture, they synchronize with your breath to create stability, energy, and strength from the inside out.
Here’s how it works:
On every inhale, your diaphragm moves downward, expanding the lungs. To balance this pressure, the pelvic floor lengthens slightly, while the perineum provides subtle lift and support, keeping the hips, spine, and core aligned.
On every exhale, as the diaphragm rises, the pelvic floor and perineum contract gently in unison. This coordinated action stabilizes the lower core, supports the spine, and reinforces postural control. Together, they form a feedback loop with the diaphragm, enhancing breath efficiency, deep core engagement, and overall balance.
This isn’t just anatomy in motion, it’s the intersection where science meets energy. With conscious awareness, every breath becomes a practice of strength, grounding, and vitality. When the pelvic floor, perineum, and diaphragm work as one, your body doesn’t just move, transformation happens when muscles and breath work in harmony.
The takeaway
True strength doesn’t begin with visible muscles, it starts at the core of your foundation. By engaging the pelvic floor and perineum in harmony with your breath, you create stability for your spine, balance for your posture, and a direct connection to the grounding energy of the root chakra. This integration of muscle science and mindful breathing unlocks more than strength, it awakens presence, vitality, and confidence from the inside out. When body and energy flow together, you don’t just move stronger, you live stronger.
Read more from An-Marie Ferdinand
An-Marie Ferdinand, Licensed Massage Therapist
An-Marie Ferdinand is a wellness expert specializing in massage therapy, nutrition, fitness, and holistic healing. She's the founder of Body By An-Marie, LLC, where she helps clients reconnect with their bodies and reclaim their well-being. Her work blends science and intuition, integrating bodywork, reflexology, and energy healing. An-Marie is passionate about supporting others through stress, pain, and emotional fatigue with personalized client-centered care. Her unique approach empowers people to align with their natural healing potential. She creates a safe, nurturing space for transformation and renewal. Whether you're seeking relief, balance, or a deeper connection, An-Marie is here to support your wellness journey.
