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Deep Core & Waist Pilates for Muscle Strength
Lilly Sabri•Processed: Mar 03, 2026
9-minute workout video. Pilates, Core, Low Impact. targeting Core, Abs, Waist. low intensity. helps with Muscle Strength, Flexibility / Range of Motion, Maintain General Health.
⏱️ Key Moments
Summary:The workout focuses on controlled movements targeting the deep core and waist, emphasizing proper form and breathing techniques to enhance core activation and strength.
🏃 Guide
This Pilates workout is designed for individuals looking to strengthen their core and sculpt their waist. It addresses the common issue of weak core muscles and poor posture.
Benefits
Improved core strength
Enhanced posture and stability
Step-by-Step Guide
1
Seated Rotation
Sit upright, rotate your torso while keeping your hips stable. You should feel your core engaging. Ensure controlled movements to avoid strain.
2
Crunch with Side Reach
From a crunch position, reach towards your ankle while rotating your torso. Feel the engagement in your obliques. Maintain a neutral spine.
3
Leg Raises
Lift your legs to a tabletop position, lower one leg while keeping the other still. Engage your core to prevent pelvic movement.
4
Side Reach
Reach to the side while maintaining core engagement. This should feel like a stretch in your sides while working your core.
Safety Notes
Consult a physician if you have chronic back pain, osteoporosis, or any severe medical conditions.
Duration: 9m 17s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
ObesityChronic Back Pain / Disc HerniationOsteoporosis
Therapeutic Goals
Muscle StrengthFlexibility / Range of MotionMaintain General Health
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Osteoporosis
🚫 Contraindications
Avoid this workout if you have: None
Equipment Needed
🏋️ None
Primary Focus
💪 Core💪 Abs💪 Waist
Category
PilatesCoreLow Impact
⚠️ Workout Safety Tips
Low impact movementsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#9 min#quick#short#Pilates#Core#Low Impact#beginner#None#Abs#Waist#low