20 minute deep core and pelvic floor workout | Learn anatomically correct movement 

Thank you! recovering from a hysterectomy at 22, (get your paps done!!!! cervical cancer can happen at any age), these were very solid in helping my body get back to using deep ab muscles. Thank you!

As someone who struggles with pelvic floor dysfunction, I really appreciate this workout. I find many other Pilates videos to be too intense, lots of repetition and and over-focus on engaging the core. Many of us have pelvic floor dysfunction from OVERLY tight muscles and for me too much core work makes my issue worse. You included more mindful movements, slowed it down, didn't do too many reps, and also had exercises to lengthen the pelvic floor. Thank you for this much needed balance that is severely lacking in the Pilates world.

This is now my favorite ab workout and I've done so many! Would love to see more of these slow but intense deep core workouts!

As a beginner in Pilates, the first few popular videos I tried felt very uncomfortable and I couldn’t stay consistent. This is the first one I actually felt comfortable with and understood how my core and pelvic floor engages during the movements. I’m going to do this one everyday!

Very nice workout. My core muscles are really weak and this really challenged my core and my legs. Thank you so much!

Best ab workout I’ve done!! Love how it is breathing focused and slow❤

Did this after back day and my back feels amazing!! Definitely adding to my cool down!!

Would love to see more pelvic floor exercises! Loved this one 😊

Love the slow paced & technique focused core classes like this! Would love more of this please 🥰

Wow! Thanks! Your cues were truly priceless! I felt the muscles I never used to!

This was great. As someone who is just no getting into Pilates abs again, I was surprised to be able to finish the entire video without any breaks. Thank you!

The audio was very quiet. I was using my air pods and had them all the way up and it was still extremely quiet and not the easiest to hear, other than that though, loved the video!! Great content! Thank you for making things like this available!

Definitely wanting to find workouts to prepare for pregnancy in the future building core and pelvic floor

Thank you so much for this amazing workout - it has truly changed my life! I love this channel so much that I have incorporated numerous videos into my daily routine. I finally look forward to moving my body again, and fueling my soul energy. Sending love 😇🫶🏻❤️

Thank you so much for this!! I really needed something like this, and although it's my first time doing this, I think I will really benefit from it! Do you have any videos that would benefit the upper throat and neck? Thanks again!!

I've been trying out different pilates instructors for a few weeks now but this is the first time i truly felt that mind muscle connection! all thanks to your intense yet slow paced and patient explanation of the technique ❤

Very nice calming energy and effective exercises. Thank you.

only just found this video last week and after 3 sessions, Im finally able to complete the full routine (still struggling but did them all at my own pace). You explain it in such a way that's easy to follow and I can adjust my mistakes while im doing the workout because you're always reminding me what to do. love it!!!!

This is excellent! I recently had a surgery in my pelvic area and need to strengthen my pelvic floor. This was perfect. Not too intense but strengthening.

I love the fact it's only 15 - 20 min and so abs and pelvic floor focused. Efficient!

when we have trouble keeping the lower back/lumbar vertebrae on the floor, is it because of weak abdominal muscles? when doing ab workouts like leg raises i've always had lower back pain and can never keep my entire back flat on the ground the way many people do

This was a phenomenal ab workout. I feel like you explained things I didn't quite understand in other pilates videos so thank you!!!

Suggestion! Movement for crunchy joints! ❤️🥰 im only 22 plz help! Did gymnastics when i was younger now i sound old old no injuries

Thank you. I'm trying Get my pelvic floor stronger.

This is really helpful. ❤ its good for the hips and lumbar area. Also easy to follow and quite effective in targeting the core.

I have pelvic floor dysfunction as well so any exercises that help with that would be great. My muscles are too tight! Thanks!

Great video! I have one baby and trying to prepare my body for being pregnant again. You're instructions were so helpful so I didn't hurt myself being a beginner. Thank you!

Great core workout, thanks!

I just found this after hurting my back through lack of strength in cat/cow and I feel this will perfectly help me build up the strength to efficiently and safely do those yoga sequences, thank you so much this ⭐️

I'm trying to strengthen my core and back muscles to avoid re-injuring my lower back. I'll try to do this a couple times a week!

As someone who has done all sorts of yoga and Pilates for decades, this was a great, gentle little workout ❤ well done darling

This was really nice thank you! Exactly what I've been looking for🌻

I love it!!!⭐️💕 Day 1✅ Day2✅ Day 3✅ Day 4✅ Day 5✅ Day 6✅ Day 7✅

I love your videos!! I recently pinched a muscle in my back and I've had some health problems and so my quarterback muscles have gotten really bad and so watching your videos helped strengthen it and relax those muscles so thank you!!!😊

I loved this workout! I always have a day off of weights and intense workouts but crave core work! This was perfect and definitely one of my favorite workouts!

I suffer from chronic back pain and working on my flexibility and core strength. I enjoyed this workout and the pace. Thank you very much

I realllly enjoyed it, some of my muscles starting waking up again and in a gentle, intentional way. I feel like this accomplished more than a routine unpleasant "core" workout that really is crunching with the help of neck&back and not breathing the entire time. I could really focus on activating and locating the right muscles. Also can take a deep breath finally.

Im so scared to do this because my core is so unbelievably weak.. it literally trembles anytime i engage it :(

I did not feel much.... probably I'm doing it wrong....

Thank you! I love your class. It is very useful for my solar plexus chakra as well. It is amazing how my body feels.

Thank you, I would like some more videos like this with deep work without being on the wrists, I broke my arm this year and I’m trying to get back into fitness but so many videos spend most of the time on the wrists, I would appreciate it, thanks

id so love to see more short core classes from you! this was the most helpful class ive ever done, I usually avoid core as I have a hiatal hernia but this actually felt good for my core instead of doing more damage

Thanks vou are very Nice, I'm from Brasil.

This went by so quick! I feel really good after completing it. ❤️

I really enjoyed this workout and love how you even included a stretch at the end ❤

I tried this workout for the first time and I just want to thank you! I'm just starting out in Pilates so this was so your comments about the posture of the body with details about how knees, shoulders, spine should be placed were so helpful in attaining the correct position. I really felt the burn without the back pain. Thank you again, I will do more of your workouts!

this felt lovely! thank you ♡ have a beautiful day!

This was so helpful! I was struggling with other core strength videos. Your slower pace and focus on proper alignment and technique has given me more confidence that I WILL find my core! Really enjoyed your video. Thanks :)

Week 3 of doing this workout! Today was the first day It got a little bit easier. I really enjoy this and it makes me want to look for a Pilates class so I can learn more

Ilove the work out can i do this everyday?coz i went to hysterectomy endometrial cancer

It was nice but better to add beginner in the caption. I expected a bit more. Good info on the postures though ❤

This was the best explanation of how to engage your core muscles I’ve ever seen. Thank you!!

Likes this. I will add this as part if my routine. You can really feel it working

This is great! the movements are simple but i feel the pressure on the abdominal muscles!

I love that this is simple straightforward and takes it’s time

Oh my god that went by so fast! I had so much fun (while struggling :'D) and actually liked this type of workout a lot. Definitely need to try more of these!❤️❤️

Great video Ramina , thank you for explaining the breathing so great 👍

Great workout! Please do more of this (deep core and pelvic floor)

having had a c section 9 months ago I slowly dare to work my abdominals again. I loved it apart from one thing: that exercise of lowering both legs at a time while lying on your back is really really hard on the pelvic floor and especially women should be more than careful with it.

Thanks! I've been looking for something less physically daunting exercises for POTS did this whole thing without passing out👍 (which is very rare for me when exercising any)

much appreciated , i subscribed to you right after this , your in my top 10 faves!

Thank you felt good.

Loved it!! I would love more of these videos. I appreciate the explanations.

I always come back to this video, helps me so much with anterior pelvic tilt

EXCELLENT WORKOUT

Hi dear, this is Nathan and u do a great and amazing job on your workout videos. Keep up the good work 🤗 ❤🌹

hey where did you buy your yoga wear? very cute!

I'm coming back from mild scoliosis and it's been tough. I've had to change a lot of what I do for workouts...softer stuff like this has helped me so much!

Starts at 1:25

I agree with another commenter, your instruction about how it should feel and what part should do what was really clear. I felt confident that i was doing it right and getting the right muscles.

Slow and steady, some moves where such a burn. I'll need to continue t0 strengthen my deep core

you are really bad at explaining

Thank you much needed pelvic floor strength

Another great video and workout. Keep it going!

I love this video. I’ve struggled with my pelvic floor position and psoas tightness. This has seriously helped me learn how to properly strengthen certain muscles to help take strain off of my psoas and learning to situate my pelvic floor properly!

This was excellent! can you please do a video on anterior and posterior core stabilizer excerises?

Hi Ramina, I really like this video. I do it regularly and it's very helpful.

i feel so sleepy after this

Thank you Raminara! Amazing and important service that you are giving💜 Very clear instructions and a very cute accent☺️ I want to ask you, can you please explain further what exactly does it mean or how does it feel, when you say tailbone up, tailbone down? I always get very confused, I don't know which is which and sometimes don't even feel that I can move that part so consciously. Especially in that last bridge pose sequence. And again - Many many many thanks! You're just great!🦩

Love love love this workout! I felt every muscle working during this slow but strengthening exercises. Ive been craving to heal my ditasis from 2 labors. And i dont know about yal but this got my juices flowing down there. This will definitely be in rotation on my off days from my other target area workouts where i take time to do deep stretching to work on my flexibility and core strength. Thank you!

Nicely guided through this ab/pf routine, thank you. ❤

I am new to pilates and working out in general. I started out about a year ago experimenting with different core/ab workouts for a few weeks at a time and this is so far the one that I have stuck with. It has helped me find the engagement with specific ab and pelvic muscles that I could not seem to "find" before. Like I could not engage and I didn't know how. And actually prior to this I think I'd even forgotten they existed. I've been doing this one daily for several weeks now and have been experiencing so much improvement in my pelvic floor and general core abilities which has helped me improve in every other workout I do as well. Also I've been very straight-waisted my whole life, just thought that was my build, but as a pleasant surprise/bonus/add-on, my waist is starting to take on a more curved shape for the first time in my life! Thank you!

this is the most relaxing workout i've ever done

really enjoyed it/ thank you so much

This was one of the best Pilates core videos i've tried on YT. Thank you for taking the time, explaining so well and making good form the most important thing

over the past 2 years or so, i’ve been getting back into working out along with therapy to replenish self love and confidence after a lot of hardships. i wanted to get a good workout in without feeling like i’m being harmful to myself (that kind of harsh “no excuses!” repetitive working out doesn’t work well for me. if the trainer gets too rowdy i will ignore it 😂 i like my peace!). i realized pilates is perfect for me because you can get strong without feeling like you’re beating yourself up. i then found your video and am so glad i did. you are the reason i can sit up so easily from laying down, hold myself up with just my core, AND see my abs again! without even having to do grueling crunches over and over. even at a higher weight, i can see and feel my abs! 😭💕 i didn’t think i’d be able to see them so quickly and have such a peaceful time doing it. so girl this video is AMAZING, you are single-handedly snatching thousands of waists and changing lives 😂💕 i feel so healthy and happy. thank you for what you do and praying you stay well, blessed, and happy 🧿🤍🪽

Super nice videos! More of this please :)

This looks so good.I cannot wait to try this tomorrow

Thank you, I loved it!

I'm recovering from bladder repair surgery, thank you so much for this. Learned a lot and feel so relaxed after work-out. Appreciate your calming voice and lovely accent. Blessings. Hope you make more. 🌷

Thank you.

Thank you! I felt everything and definitely enjoyed the video.

Hi what if i feel clicks in my lower lumbar when i lower my feet from table top to the ground??? Thanks!!!

Thank you! I subscribed because i really enjoy these slow controlled workouts

I loved this for learning how ro really use my deep core muscles! Thank you!!

This is a fantastic core workout I love how you move slowly this really target the different core areas this is my favorite muscle to work and glutes thank you very much ramarina u are a fantastic trainer I really appreciate your technique and style have a wonderful evening see you next work out thumbs up always see you

I love your precise slow style. I love that the workout actually gets harder every time I do it! Pilates is amazing that way, eh? ... I would love a video addressing lumbar lourdosis. thank you.

Thank you!!! This is so relieving and helps alot for really feeling my muscles activate :)

thankyou so much, my first time to try this

this is like the first abs pilates workout that i could actually feel in my body like ooh i am SHAKING