A gentle pelvic tilt that trains deep core control and lower-back awareness.

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Rest your arms by your sides and find a small natural arch in your low back.
3. Exhale and gently tilt your pelvis to press your low back toward the floor.
4. Inhale and release back to the small natural arch.
5. Move slowly between imprint and release for each rep.

A core move on your back that trains control while you move opposite arm and leg.

1. Lie on your back with arms up and knees bent over hips.
2. Press your lower back gently toward the floor.
3. Lower one arm and the opposite leg with control.
4. Return to the start, then repeat on the other side.
5. Keep alternating sides for each rep.

A floor hip lift that trains your glutes and hamstrings with both feet planted.

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Brace your core and press your arms lightly into the floor.
3. Drive through your heels and lift your hips until your body forms a straight line.
4. Squeeze your glutes at the top, then lower with control.
5. Repeat for your reps.

A Pilates core hold with raised legs that trains your abs while you breathe under tension.

1. Lie on your back with legs in tabletop and arms by your sides.
2. Curl your head and shoulders up, reaching your arms long.
3. Extend your legs higher, or keep tabletop for an easier option.
4. Hold the shape and breathe steadily.
5. Lower your head, shoulders, and legs with control.

A Pilates core move that alternates leg reaches to train your abs and hip control.

1. Lie on your back and bring both knees toward your chest.
2. Curl your head and shoulders up, or keep your head down to scale.
3. Extend one leg long while holding the other shin.
4. Switch legs with control, pulling the bent knee in.
5. Keep alternating sides for all reps.

A core move that challenges your abs as your arms and legs reach away from center.

1. Lie on your back with knees bent in and shoulders lifted.
2. Reach your arms overhead and legs out at the same time.
3. Keep your low back close to the floor as you extend.
4. Circle your arms around and pull your knees back in.
5. Repeat with smooth, controlled reps.

A rotating core move that trains your abs and obliques while you alternate sides.

1. Lie on your back with hands behind your head and legs in tabletop.
2. Lift your shoulders and rotate your right elbow toward your left knee.
3. Extend your right leg long as you twist.
4. Switch sides smoothly, bringing your left elbow toward your right knee.
5. Keep alternating sides for the set.

A floor core exercise that rolls your spine up and down to train your abs and control.

1. Lie on your back with legs straight and arms reaching overhead.
2. Inhale, then reach your arms up and nod your chin slightly.
3. Exhale and roll up one vertebra at a time toward your toes.
4. Pause tall, then slowly roll back down with control.
5. Reach arms overhead and repeat for your reps.

A seated balance hold that trains your core and hip flexors with bent knees.

1. Sit tall with knees bent and feet flat.
2. Lean back slightly and lift your feet, or keep toes lightly down.
3. Reach your arms forward beside your legs.
4. Hold the V shape and breathe steadily.
5. Lower your feet and sit tall to finish.

A side hold that trains your obliques, hips, and shoulder stability.

1. Lie on one side with your elbow under your shoulder and legs stacked.
2. Lift your hips until your body forms a straight line.
3. Hold the position and breathe steadily.
4. Lower your hips with control.
5. Finish your hold, then switch sides.

A core stability move from all fours that trains your abs, back, glutes, and balance.

1. Start on hands and knees with your hands under shoulders and knees under hips.
2. Brace your core and keep your back flat.
3. Reach one arm forward and the opposite leg back until they are straight.
4. Pause briefly, then bring your hand and knee back under you.
5. Repeat on the other side, alternating each rep.

A kneeling rest pose that gently stretches your back, hips, and shoulders.

1. Kneel on the floor with your big toes together and knees apart.
2. Sit your hips back toward your heels.
3. Fold forward and reach your arms in front of you.
4. Rest your forehead down and let your chest sink between your thighs.
5. Hold the position and breathe slowly.

A lying spinal twist that stretches your trunk and hips while you hold and breathe.

1. Lie on your back with arms out and knees bent.
2. Draw one knee toward your chest.
3. Guide that knee across your body toward the floor.
4. Keep both shoulders heavy and hold while breathing slowly.
5. Return to center, then switch sides.