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.

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.

Pam Paley, founder of Core Motion, shares her journey into fitness, Pilates, and wellness. From teaching group fitness in college to launching her own personalized studio, she explains how strength training and Pilates transformed her life—physically, mentally, and emotionally—and why she’s passionate about helping clients achieve their own wellness goals.

Ron Fletcher was instrumental in popularizing Joseph Pilates’ technique, branding it as ‘Body Contrology’ and elevating Pilates to an art form. From teaching in Beverly Hills to opening training facilities worldwide, Fletcher emphasized that Pilates is not just exercise—it’s a study of movement, blending science and artistry. His innovations helped make Pilates a global phenomenon, inspiring students to achieve mastery of proper body control and fluid movement.