Jessica Moves

Your reminder to do some mobility work today.

I put together a full mobility flow, so you don’t have to think about what to do.
Just follow along and repeat each exercise 15 times.

This session will help you move better, feel lighter, and finally close the question of “what should I do today?”

Save it, do it, and your body will thank you. ✨

Think this box is only for jumps?
Think again 😌

This “boring” box =
🔥 mobility
🔥 control
🔥 deeper movement

Save it and try it in your next workout.

B***y & Core 🔥🍑 4x16

🦋 Core training is pelvic floor training! (with a yoga block) 🫶🏻

Many women still only think of "tightening" or Kegel exercises when it comes to the pelvic floor.
But the truth is:
👉 The pelvic floor never works alone.

It's part of your core system – together with:
• deep abdominal muscles
• diaphragm
• deep back muscles

That's precisely why the 5 core exercises in this post are so valuable:
✔ they distribute the pressure in the abdominal cavity better
✔ they automatically activate the pelvic floor
✔ they make you more stable in everyday life (coughing, lifting, sports)

A weak core often means:
❌ too much downward pressure
❌ overload instead of strengthening
❌ insecurity, instability, or discomfort

💡 Remember:
The pelvic floor thrives on teamwork, not working in isolation.
Functional core training with breathing is the key.

⸻

💬 Now it's your turn:
👉 Did you know that core training also trains your pelvic floor?
👉 Or have you mainly trained it in isolation so far?

➡️ Write a 💜 in the comments,
➡️ Save this post for your next workout
➡️ Share it with a woman who absolutely needs to know this

I look forward to supporting you on your journey 🙌🏼.

Do you need more support?

I look forward to seeing you.

Your Estera 💜

🔥 8 UNDERRATED GLUTE EXERCISES WITH DUMBELLS YOU NEED

These are 8 effective glute exercises that are often underrated or skipped — but they work.

✔️ Each exercise targets the glutes differently
✔️ I show which muscles work the most
✔️ Can be done at home or in the gym

If you want real glute activation and shape,
add these to your routine — and focus on technique.

Save it. Try it. Feel the difference 🍑

Toned belly exercises!✨ 3x16 Focus on your breathing! And remember 80% of your results come from what you’re eating!

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