Bridge poses are one of the best core-strengthening moves for easing lower back pain. Pilates Master Trainer Pamela Paley explains how this simple, low-impact exercise supports spinal alignment, activates deep stabilizing muscles, and relieves pressure in the lumbar area—plus trainer-approved tips for perfect form and three more moves for lasting core strength.

Looking to build a stronger core and better balance—no equipment required? Pilates Master Trainer Pamela Paley shares three simple yet effective moves that support your spine and strengthen your entire midsection. With exercises like the side plank, bridge, and Russian twist, you’ll improve stability, coordination, and posture while protecting your lower back.

Think you’ve mastered the plank? Pilates Master Trainer Pamela Paley explains how long you should hold a plank after 45 to prove your core strength is elite. Discover why good form matters more than time, how your core connects your entire body, and simple progressions to build endurance, alignment, and total-body stability.

Want to tone and define your waist? Pilates Master Trainer Pamela Paley shares five floor exercises that sculpt your core, improve posture, and strengthen from the inside out. With consistent practice and mindful breathwork, these moves help create a slimmer, more balanced midsection in just 30 to 40 minutes a day.

Strengthen your core and protect your spine with these eight expert-approved oblique exercises. Pilates Master Trainer Pamela Paley shares how to properly engage your obliques for better posture, stability, and balance—whether you’re tackling side planks, wood chops, or controlled rotations on the mat.

Many golfers experience low back pain due to weak glutes, core imbalances, or overuse. In this post, we share exercises from Superstition Mountain Golf and Country that target the back, glutes, and core to help improve strength, mobility, and overall performance on the course.