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

20 minute pilates workout for the deep layers of core and pelvic floor muscles. Learn how to move in the anatomically correct way without pressing out your uterus :D Smile and stay tight, my friends!
➞ Instagram / raminara_
➞ Website: raminara.com/
CONTACT ME (business inquires):
[e-mail]

[@whiteoleander-em]

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.

[@raminara]

Thank you for your feedback. Really appreciate it.💖

[@CyndiRude]

Grateful for your comment as I'm also dealing with the exact same thing, but PT wants me to work on the transverse abs. So Yeah!!! :)

[@linneaturner]

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!

[@raminara]

Thank you, I will post some new videos soon😘💖

[@mayahayes3083]

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!

[@raminara]

Thank you for your feedback, dear! Wish you a proper recover from it. Take care!🙏❤

[@heatherv7624]

Hope you are doing well, @Maya! ❤

[@joegaray3702]

Same here. Today is my first day of trying to get back to It. Vid is def helpful ! Thank you !

[@marykmotherhood]

I hope you are well now. Strong to go through that at such a young age. I am getting a pap TMRW!

[@jskakksks2880]

​@@raminarahey! Does this workout for prolapse?

[@kpsmiley18]

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!

[@sayakafujii9583]

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

[@BookishDark]

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

[@anatbalint7189]

Great core workout, thanks!

[@Hoopdanceacademy]

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

[@novaeclipse7199]

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

[@montanabuck]

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!

[@erinsartoris4161]

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

[@yohanny6337]

Amazing video!!! Thank you 🙏🏻❤️

[@yuliyasstories]

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

[@sweetpeahunnybee]

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

[@mjdubarr]

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

[@irispetak3887]

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

[@lei5239]

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

[@raminara]

Thank you, so glad to read this!💖

[@YogaWithBri]

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

[@alleyyxcat]

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

[@kapachan1]

Great video! Exactly what I needed

[@nancythiessen7047]

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

[@melissacasaus4321]

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!

[@SylviaZoe1]

Wonderful routine. Thank you!

[@kirabrooke5670]

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!!!😊

[@MsDP93]

LOVED this video!!!

[@johannajyrisson350]

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.

[@Sasha-lk3cm]

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.

[@carlywallacepelvichealthph5730]

Great video and explanations!

[@iambabyr0o]

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

[@raminara]

I am so happy to read this!

[@anasofiavr]

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

[@pumpkin8657]

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

[@raminara]

I'm so happy. Thank you!

[@leahramsey1254]

Exactly what I needed 💟

[@discover.yourjoy]

Very nice calming energy and effective exercises. Thank you.

[@raminara]

Thank you for your kind words!

[@Susan-Green]

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

[@champie3368]

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

[@williamriddle9910]

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

[@haveagoodday4602]

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

[@raminara]

Wonderful!

[@leahwunsch6893]

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 😇🫶🏻❤️

[@raminara]

Thank you, dear Leah, for this beautiful motivational feedback. Feel like making more videos now!🤗💖

[@bubbleclayshop8780]

Really enjoyed this!

[@kate7511]

Thank you, I loved it!

[@kyla3834]

This video is perfect!

[@katherine_art05]

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

[@fitnessh2o]

Another great video and workout. Keep it going!

[@hildafit04]

Thank you Ra. I enjoyed it ❤️

[@c81946]

Great workout!

[@kristindaugherty4204]

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!

[@billieewart3971]

Wonderful video!!

[@Kingcopious222]

Thank you, great workout

[@argamanfamily4518]

EXCELLENT WORKOUT

[@maderine08]

I loveee this !!

[@jackwilliams6677]

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

[@lbernabe96]

Favorite ab and pelvic floor video!

[@sarahmbphoto]

thank you so much this is so helpful

[@amani-ny9xx]

thankyou so much, my first time to try this

[@marianna2664]

this is the most relaxing workout i've ever done

[@audreysaint-quentin1361]

Super nice videos! More of this please :)

[@natalieanderson8969]

Great workout today Thank you 😊

[@ulfatrana4243]

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 ❤

[@raminara]

Thank you for this wonderful comment! 🙏💖

[@bethewell4564]

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

[@raminara]

Thank you!💖

[@anilayahmoore7674]

Thank You for this nice workout

[@susanprevost4856]

Great class.

[@bnpixie1990]

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.

[@almabobi]

really enjoyed it/ thank you so much

[@meganrichardson8709]

Thank you so so much. I am so glad I found your page!

[@raminara]

Thank you!💖🤗

[@juliestanton865]

Thank you felt good.

[@suizlynchia973]

I love these exercises. Thank you so much!

[@kelb2186]

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!

[@raminara]

Thank you, these exercises are perfect before you work with weights. With a good core activation you can target the muscles during weight training a way better.

[@spillithp4023]

Thank you so so so much ❤

[@anastasia408]

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!!!!

[@raminara]

Thank you for your feedback!💖

[@yummi_mummi3302]

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

[@raminara]

This is awesome, dear, so glad to read this!

[@guaquito]

Am going to try to add this to my morning routine!!

[@ambreamartin46]

I just found this channel and I’m obsessed!

[@raminara]

Omg, thank you, Ambrea!

[@jmcelebi]

You are really the best I have ever seen in years. Your video is calming that I need in pilates

[@raminara]

😘💖

[@dinahill1927]

Thank you much needed pelvic floor strength

[@christiewright5456]

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!

[@caseymoser3995]

Loved!!!!!!!!

[@debbiev7858]

I love this.

[@heyyhellohannah]

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

[@raminara]

Thank you! And welcome 🤗

[@eduardmatehha787]

Thank you!

[@surovamd]

Thank you, I'll try this workout for sure💞

[@raminara]

cool! tell me how it was

[@nataliescialo5730]

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 :)

[@raminara]

You will!💖

[@critchie]

Thank you.

[@MarthaSkak]

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

[@raminara]

Thank you for this comment. Means me a lot.

[@mathilderosenqvist9665]

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

[@raminara]

Glad to read it. Thank you!🙏

[@ahiracastellian1871]

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!

[@raminara]

Thank you for your precious feedback!💖

[@nah_im_hannah]

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)

[@joaopaulomaciel6437]

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

[@inekethomson7520]

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

[@raminara]

Thank you, Ineke! I'm happy that helps you!

[@amberelgee1139]

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

[@raminara]

That's great, thank you!

[@smileyracs415]

Very helpful

[@nathanowen4226]

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

[@freeyourbladder]

Great sharing, like it very much.

[@raminara]

Thank you 💖

[@onethirtyseven2450]

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 🧿🤍🪽

[@raminara]

Thank you so much for your kind and motivational words! I totally understand: I myself hate harsh and fast workouts without any feeling of body mind connection. It's the opposite of love for me. I am very glad, that you can see results and are feeling stronger in your body. It is a beautiful journey of establishing selflove and peace in your body. Enjoy it.😘🙏🍀

[@RachelMassoud]

This video literally changed my life

[@raminara]

Wow, that's amazing

[@elfgirl415]

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. 🌷

[@raminara]

Thank you!☺️ get well very soon!🍀✨

[@virginiecanicio4267]

You are amazing ❤

[@raminara]

Thank you. Love to you.💖

[@anoukgroenewegen7590]

Love this video for my body but also my mind!

[@raminara]

💖🙏

[@caleighkinney7461]

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 ⭐️

[@raminara]

I am so happy to read this. Thank you!💖

[@doublerainbowtesseract7569]

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!!

[@raminara]

Thank you very much for your kind comment! Ill post new videos soon.

[@shelpradhan9587]

Thank you