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.

Tight hips from too much sitting or aging muscles? Pilates Master Trainer Pamela Paley shares five simple exercises to release tight hip flexors, improve mobility, and reduce pain. With moves like leg circles, butterfly stretch, and bent knee openings, you’ll gently strengthen and lengthen the muscles that support healthy hip function and smoother movement.

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.