Follow every exercise step‑by‑step to activate your deep core and pelvic floor with Pilates precision.
Based on: 7 Min Deep Core & Pelvic Floor Workout with Lilly Sabri by Lilly Sabri
▶ Watch the source video on YouTube
What if the reason your lower core never seems to respond to regular workouts is because you've been missing the deepest layer entirely? Most people crunch, plank, and bicycle their way through core routines without ever truly activating the pelvic floor and deep stabilizing muscles underneath — and that's exactly why the results stay frustratingly out of reach.
You've shown up. You've put in the effort. But if your lower belly still feels untouched, if you've never been coached on how to actually zip up your pelvic floor or draw your belly button back toward your spine with intention, you've been leaving the most important work undone. That stubborn lower area doesn't respond to force — it responds to precision. And without a clear, step-by-step guide, it's almost impossible to replicate that precision on your own after the video ends.
Imagine finishing a seven-minute session and actually feeling every layer of your core working — not just the surface muscles, but deep down where it counts. Imagine moving through each exercise with total confidence, knowing exactly how to position your body, how to breathe, and how to modify when something feels like too much. That's the difference between going through the motions and genuinely training your deep core the way it's meant to be trained.
Lilly Sabri is both a Pilates instructor and a physiotherapist — a rare combination that means her cues aren't just about looking good on camera, they're clinically grounded. She built this workout with your body's real mechanics in mind, layering difficulty progressively so your core is challenged without compensation or injury. Thousands of her YouTube community show up daily because her instruction is that trustworthy.
This PDF checklist captures every single exercise, breath cue, form tip, and modification from Lilly's deep core and pelvic floor workout so you can follow along without rewinding, pausing, or second-guessing yourself. Each step tells you what to do, how to breathe, what to watch out for, and exactly how to scale the movement to your level today. Print it, save it to your phone, or pull it up on a tablet — and finally give your deep core the focused, intentional training it deserves.
Every checklist item comes with actionable notes to guide you — things like "Don't forget to do this before you start," "Avoid this common mistake," or "Set a reminder for 30 days out." Nothing vague, just clear next steps.
+ 13 more action items inside...
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