Pelvic tilt
Lower Back Strengthening PDF
Learn the pelvic tilt sequence using a Power Cushion (or a sleeping bag) with controlled progressions.
power cushion sample 2
Power Cushions
Train the lumbar curve. Build strength that lasts.
The Power Cushion is a posture-training fulcrum used for spine-friendly sit-ups and pelvic tilts. The goal: rebuild the natural lower-back curve and keep the spine strong under load.
Lumbar curve support Sit-ups + pelvic tilts Posture-driven performance
Use controlled reps, clean breathing, and a consistent setup. The Power Cushion helps you train the curve—instead of flattening it with generic ab work.
What it is
A simple tool that changes leverage.
The Power Cushion acts as a supportive fulcrum so you can train the trunk while preserving (and improving) the lower-back curve. It’s commonly used for a controlled sit-up pattern and the pelvic tilt exercise.
If you don’t have the device yet, many of the same patterns can be started using a tightly rolled sleeping bag— then upgraded to the cushion when you want more precision and consistency.
How to choose
Two densities, one goal: stronger posture.
Many programs reference two conditioning levels: a more forgiving option for general strengthening and a firmer option for higher-intensity training. Start where you can keep form perfect—then progress.
The best “starting point” is the one that lets you complete clean reps without pain, compensation, or breath-holding.
Power Cushion guides & posture PDFs
Use these guides to learn the exact sit-up and pelvic tilt patterns, then expand into core stability, neck posture, and movement choices that protect the spine.
Sit-up form
Ab Exercises for Bad Back PDF
A step-by-step approach to a spine-friendly sit-up pattern built around posture and leverage.
$99.99
Neck posture
Neck Strengthening PDF
Progressive neck flexion guidance to help bring the head back over the pelvis and support the full S-shape.
$99.99
Core stability
Core Stability PDF
A practical roadmap: what to emphasize for spine support—and what to avoid when it creates shear.
$99.99
Mobility prep
Spinal Twist PDF
A prep sequence that helps loosen the spine and prime posture work before harder training.
$99.99
Performance
Athlete Performance PDF
How spinal curvature relates to speed, endurance, and usable strength—with tests and training concepts.
$99.99
How to use
A simple sequence that builds posture over time.
Keep reps low enough that every rep looks the same. Focus on posture quality first—then volume.
- Step 1 – Learn posture physics: review compression vs. shear and what “good posture” changes mechanically.
- Step 2 – Learn the sit-up pattern: use the Ab Exercises PDF to practice a spine-friendly approach.
- Step 3 – Train the pelvic tilt: follow the Lower Back PDF for short, controlled progressions.
- Step 4 – Support the full chain: add neck posture + core stability choices to keep the S-shape.
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