There’s nothing like starting your day knowing you’ve done something good for your body and health.
A strong core isn’t just about appearance. Sure, visible abs can be a nice bonus — but it’s important to know that strong abdominal muscles and proper core activation directly impact your daily life, physical health, and even mental well-being.
A strong core improves posture, reduces stress on the spine, and helps prevent back pain. It also improves balance and stability, reducing the risk of falls. Another key point is that the core is located at the center of the body, and strengthening it can boost body image and confidence. Of course, we cannot forget the pelvic floor muscles: optimal activation can help treat and prevent issues such as pelvic pain, bloating, urinary leakage, and can even positively affect your sexual health.
So what are you waiting for? Join us for a killer core workout you can do daily!
What do you need?
A mat and a smile (shoes not required!)
How to do it
Perform each exercise for 45 seconds, one after the other.
Repeat the full set 2–3 times, resting 1 minute between sets.
Exercise 1: Alternating Leg Raises
Lean on your forearms with knees bent and feet together.
Exhale as you lift one leg, inhale to lower, and switch legs.
Keep the core active and pelvis stable.
Exercise 2: Double Leg Raises + Half Circles
Maintain the same position.
Exhale as you lift both legs together, inhale to lower without arching your lower back.
Then, with knees bent, draw a half-circle to the right and a half-circle to the left.
The farther your feet are from your pelvis, the more intense the exercise will feel.
Exercise 3: Half Roll Down
Sit with knees bent and feet on the mat.
Arms extended forward at chest height.
Exhale, tilt the pelvis backward, and roll down vertebra by vertebra until halfway to the mat.
Inhale as you return up slowly, lengthening the spine and preventing the tailbone from tipping backwards at the end.
Exercise 4: Crunch with Clap
Lie on your back with legs in a 90/90 tabletop position.
Arms extended back beside the ears.
Exhale and lift into a high crunch, clapping behind your knees.
Inhale to return down.
Exercise 4B: V-Ups
Lie on your back with arms and legs extended.
Exhale and lift the body in one unit to form a “V” shape, keeping the chest open.
Inhale to return down.
During the lift, keep your tailbone slightly tucked so the lower back rounds rather than arches.
Exercise 5: Side Plank
Lie on your side, placing your forearm on the mat.
Exhale as you lift your body off the floor and extend the top arm toward the ceiling.
Inhale as you lower without fully touching the mat.
Make sure your supporting shoulder isn’t collapsing.
Exercise 6: Forearm Plank with Foot Work
Hold a forearm plank with feet hip-width apart.
Lift your right leg slightly and flex-point the opposite foot.
Switch legs while maintaining steady breathing.
Avoid excessive arching in the lower back or tension in the shoulders.
About the Instructor
Karin Lazarovich Zanzouri is a Master’s student (MSc) in Sports Science and co-owner of “Pilates City,” a Pilates Reformer studio in Tel Aviv offering both in-studio and online classes. Follow us on Instagram!
Disclaimer
Practice is recommended only after consulting a medical or professional specialist, and should be avoided in cases of pain or medical restrictions.
The content provided on this channel does not constitute professional advice, medical recommendation, or a substitute for consultation with a specialized expert.