Above-the-fold rule applied: link to free challenge inside the first ~80 words. Timestamps mapped to structural arc — verify against final edit. If you’ve been told you need a stronger core but every sit-up, plank, or crunch flares your back — you’re not weak, and you’re not doing it wrong. You’re missing the foundation underneath.
In this 20-minute gentle Pilates flow, we wake up the deep core muscles that protect your spine — so you can build real strength without your back paying the price.
WHO THIS IS FOR:
✓ You have a sensitive lower back and want to build core safely
✓ Sit-ups, planks, or crunches have flared you up before
✓ You’ve been told to “strengthen your core, but no one showed you how to do it without hurting yourself
✓ You’re new to Pilates or returning after time away
WHAT YOU’LL NEED:
Just a mat. No props, no equipment. We’re staying floor-based the whole way.
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