If you want better posture, more stability, and lasting strength, training your deep core is non-negotiable. Unlike traditional crunches that target surface-level ab muscles, deep core exercises activate muscles like the pelvic floor, diaphragm, transverse abdominis, and spinal stabilizers. These are the muscles that truly support your body from the inside out.
Pilates expert Lia Bartha, founder of B the Method, has designed a short but powerful 10-minute routine that connects breath to movement, gently mobilizes the joints, and lights up the core. It’s low impact, beginner-friendly, and deeply restorative—perfect for anyone dealing with tight hips, shallow breathing, or a weak core.
Here’s the full breakdown of Bartha’s six-move flow, built to stretch your entire body and reawaken your deepest core muscles.
1. Grounding With Pelvic Breathwork
Time: 60 seconds
Lie on your back with knees bent and feet flat on the floor. Rest your arms by your sides. Inhale deeply, expanding your ribcage and allowing your belly to rise. On your exhale, pull your belly button toward your spine and gently tilt your pelvis to press your lower back into the floor.
Repeat this movement with breath for one minute, adding a slight pelvic tilt on each exhale.
Finish by hugging your knees into your chest and rocking gently from side to side.
Why it works: This move sets the tone for deep core activation. It helps you engage your diaphragm, pelvic floor, and transverse abdominis—all critical muscles for stability and posture.
2. Cat-Cow to Thoracic Rotation
Time: 1 minute 30 seconds
Start on hands and knees with your wrists under your shoulders and knees under hips. Inhale to arch your back, lifting your head and tailbone (cow pose). Exhale to round your spine, tucking your chin toward your chest (cat pose).
After a few rounds, shift into rotation. Inhale and lift your right arm toward the ceiling. Exhale and thread it under your body, reaching through the left side. Repeat on the left side.
Finish in child’s pose, hips back, arms forward, and chest resting over your thighs.
Why it works: This combination opens the spine, improves shoulder mobility, and activates rotation through the thoracic region—a key area that often becomes stiff due to poor posture.
3. Active Hamstring With Inner Thigh Mobility
Time: 45 seconds per side
Kneel on your left knee with your right foot extended to the side, toes pointing forward. Inhale to lengthen your spine and maintain a neutral pelvis. On the exhale, gently shift your weight toward your right leg while reaching your left arm over your head toward the right.
Return to the starting position and repeat for the allotted time before switching sides.
Why it works: This stretch targets the hamstrings, adductors, and lateral chain, promoting better flexibility and joint mobility in the hips and lower back.
4. Z-Shape Hip Opener With Lateral Reach
Time: 1 minute per side
Sit on the floor with your right leg bent in front of you and your left leg bent behind you, forming a Z-shape. Inhale and raise your left arm, reaching up and over to your right side. Exhale and deepen the stretch without collapsing forward.
On the next inhale, sweep your right arm across to the left, reaching over with an oppositional movement. Flow in and out of both stretches for one minute per side.
Why it works: This seated stretch unlocks tight hips, targets the obliques, and creates mobility in the pelvis and lumbar spine. It’s great for improving both lateral flexibility and hip function.
5. Prone Scapular Activation With Thoracic Lift
Time: 1 minute 30 seconds
Lie face down with your arms extended overhead. Slowly lift your arms while keeping your forehead down, squeezing your shoulder blades together.
Inhale to lift your chest slightly, engaging your glutes and core to avoid straining the lower back. Hold briefly at the top, then return to the floor. Take breaks if needed.
Why it works: This move activates the upper back and postural muscles like the rhomboids and lower traps. It helps reverse the effects of slouching while safely strengthening the spine.
6. Supine Figure Four Stretch With Breath Reset
Time: 1 minute per side
Lie on your back and cross your right ankle over your left knee. Inhale to settle into a neutral pelvis. Exhale and gently pull your left knee toward your chest, deepening the stretch in the outer hip and glute.
You can rock side to side to enhance the stretch. After one minute, switch sides. Finish by extending your legs flat, taking one last deep inhale and a slow exhale.
Why it works: This restorative hip opener relieves tension in the glutes and hip capsule. It also helps reset your breath and bring calm to your nervous system after the flow.
Final Thoughts
You don’t need to do high-intensity workouts to strengthen your core or improve mobility. This 10-minute Pilates routine by Lia Bartha proves that mindful, consistent movement is enough to create lasting change in how your body feels and functions.
By targeting deep core muscles and moving through gentle but powerful stretches, this flow supports better posture, improved flexibility, and a stronger connection to your breath.
