Lotte Berk Tendu with Pelvic Floor Activation

A precise, controlled leg extension with integrated pelvic floor engagement to build lower body strength and intrinsic core support.

Lotte Berk Method (Barre) · Developed by Lotte Berk, a German dancer, who combined her dance experience with rehabilitation exercises to create a unique fitness method. · Fatigue from prolonged sitting, desire for improved postural endurance, lack of connection to intrinsic core musculature. · Perform 8-12 repetitions per leg, for 2-3 sets. Rest for 30-60 seconds between sets.

Why it works

The controlled extension of the leg, combined with conscious pelvic floor activation, engages the deep stabilizer muscles of the hip and pelvis. This targeted contraction during external load helps to reinforce neural pathways for optimal pelvic floor function, improving both strength and endurance. The isometric hold challenges postural muscles, enhancing body awareness and sustained core engagement.

How to practice

Stand facing a sturdy support (e.g., a barre, back of a chair) with hands lightly resting on it, feet hip-width apart, and parallel.
Ensure your spine is long, shoulders are down and back, and your core is gently engaged.
Slowly extend one leg directly forward, pointing the toes and brushing the heel along the floor until only the tip of your big toe maintains contact. Maintain a slight bend in the standing leg to avoid hyperextension.
As you extend the leg, gently draw your pelvic floor upwards and inwards, feeling a subtle lift.
Hold this extended position for 2-3 seconds, maintaining the pelvic floor engagement.
Slowly return the leg to the starting position, reversing the movement, and release the pelvic floor engagement as the foot comes fully to the floor.
Repeat on the same side before switching to the other leg.
Stand facing a sturdy support (e.g., a barre, back of a chair) with hands lightly resting on it, feet hip-width apart, and parallel.
Ensure your spine is long, shoulders are down and back, and your core is gently engaged.
Slowly extend one leg directly forward, pointing the toes and brushing the heel along the floor until only the tip of your big toe maintains contact. Maintain a slight bend in the standing leg to avoid hyperextension.
As you extend the leg, gently draw your pelvic floor upwards and inwards, feeling a subtle lift.
Hold this extended position for 2-3 seconds, maintaining the pelvic floor engagement.
Slowly return the leg to the starting position, reversing the movement, and release the pelvic floor engagement as the foot comes fully to the floor.
Repeat on the same side before switching to the other leg.