Follow every exercise in order to activate your deep core, lower abs, and pelvic floor in just 8 minutes.
Based on: Best Core Exercises for Your Deep Core | 8 Min Pilates with Lilly Sabri by Lilly Sabri
▶ Watch the source video on YouTube
What if the reason your core never feels truly strong has nothing to do with how many crunches you do — and everything to do with whether you're even reaching the right muscles in the first place? Most people train their superficial abs and completely miss the deep core: the layers underneath that actually stabilize your spine, support your lower back, and give you that flat, functional midsection you're after. That's the problem worth solving, and it's exactly what this checklist addresses. Think about how frustrating it is to show up consistently, do the work, and still feel like nothing is changing around your lower belly. That stubborn lower core area that just won't respond no matter what you try. The truth is, if you're not activating your pelvic floor, drawing your belly button toward your spine with intention, and breathing in a specific pattern during your exercises, you're leaving most of the benefit on the table every single session. Now picture finishing an 8-minute routine and actually feeling those deep layers fire — that satisfying, deep burn that tells you something real just happened. No equipment, no gym, no hour-long commitment. Just eight minutes of purposeful, layered Pilates movement that progressively challenges your deep core from the very first exercise to the last. That's what this checklist delivers. Lilly Sabri is both a certified Pilates instructor and a physiotherapist, which means every cue in this workout — from how you sit on your sit bones before rolling back, to exactly when to breathe in through the nose and sigh out through the mouth — is grounded in anatomy and clinical expertise. Her community has followed her methods for years with real, visible results, and this checklist distills her 8-minute deep core session into a step-by-step action guide you can hold in your hands or pull up on your phone. This PDF checklist walks you through all eight exercises in the exact sequence Lilly teaches, with breathing cues, form reminders, modification options, and layering notes for every single movement. Whether you're a beginner who needs to keep your hands on the floor or someone ready to straighten and hold at the top, every level is accounted for. Print it, save it, and use it every morning. Your deep core will thank you.
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.
+ 9 more action items inside...
Instant PDF download. Start taking action today.
✓ Instant download · ✓ PDF format · ✓ No subscription