{"id":489510,"date":"2026-06-12T16:04:10","date_gmt":"2026-06-12T16:04:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/489510\/"},"modified":"2026-06-12T16:04:10","modified_gmt":"2026-06-12T16:04:10","slug":"youre-probably-neglecting-your-deep-core-but-these-three-equipment-free-pilates-moves-will-activate-it","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/489510\/","title":{"rendered":"You\u2019re probably neglecting your deep core, but these three equipment-free Pilates moves will activate it"},"content":{"rendered":"

Newsflash: Even if you train your abs, the strength of your deep core may be lacking.<\/p>\n

“Sometimes people confuse a visible abdominal six-pack with core strength,” says Eloise Skinner<\/a>, a personal trainer and Pilates instructor. “Those two things are correlated, but there’s not necessarily a direct link between them.”<\/p>\n

<\/p>\n

“Just because you have a six-pack, that doesn’t mean you have core strength to the same degree that you would if you’d worked on the whole of the core.”<\/p>\n

Latest Videos From<\/p>\n

That’s because the core is made up of a surprising number of muscles, including your pelvic floor, glutes and hip muscles.<\/p>\n

Thankfully, you don’t need individual exercises to train each core muscle in isolation, and there’s one form of exercise Skinner recommends: “mat work in Pilates is really good for the core,” she says.<\/p>\n

You may like<\/p>\n

To get you started, here are three mat-based Pilates exercises. Try them a couple of times a week to begin building strength in your deep core.<\/p>\n

1. Pelvic tilt \u2014\u00a0YouTube video<\/a><\/p>\n

Reps: 8<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

Lie on your back with your knees bent and feet flat on the floor. Keep your spine in a neutral position.Contract and tighten your abdominal and buttock muscles to push your lower back into the mat, lifting the bottom of your pelvis.Hold for a breath, then slowly return to the starting position.2. High plank<\/p>\n

The High Plank | Plank Progressions – YouTube
\n\"The<\/p>\n

Watch On <\/a>
\n\u2014\u00a0The High Plank | Plank Progressions<\/a><\/p>\n

Time: 30sec<\/p>\n

Get on your hands and knees.Engage your core<\/a>.Step one foot back at a time so your body is in a straight line from head to heels.Hold the position while breathing steadily.3. Seated roll down\u2014\u00a0YouTube video<\/a><\/p>\n

Reps: 5<\/p>\n

Sit up with your feet hip-width apart and your feet flat on the floor, with your arms extended in front of you.Engage your core.Slowly lower your torso back, as if being pulled down through the back of your belly button one vertebrae at a time, until you are lying on your back, keeping your feet flat on the floor and arms extended forward throughout.Inhale, and then slowly reverse the movement back to the start.<\/p>\n","protected":false},"excerpt":{"rendered":"Newsflash: Even if you train your abs, the strength of your deep core may be lacking. “Sometimes people…\n","protected":false},"author":2,"featured_media":489511,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[589,163,85,46],"class_list":["post-489510","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-health","tag-il","tag-israel"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/489510","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/comments?post=489510"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/489510\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media\/489511"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media?parent=489510"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/categories?post=489510"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/tags?post=489510"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}