This three-move Pilates sequence could alleviate backache and unlock tight hips, according to an expert instructor

Every muscle you have is important, as each one plays a role in stabilizing or moving your body.

However, there’s one muscle group that’s involved in nearly every daily activity you do—the core muscles.

And according to iFit Pilates instructor Yvette McGaffin, most of us aren’t giving them enough attention.

“Most people aren’t training their deep core and spinal stabilizers, the quiet muscles that keep everything organized,” says McGaffin. “They’re the ones that determine how smoothly you move and how good you feel.”

When these muscles aren’t strong and switched on, other muscles have to jump in to help your body function, which can lead to issues like low back pain and stiff hips.

The best way to fix this is with regular exercise, like Pilates—a low-impact yet challenging practice that can help you strengthen this area.

Try doing McGaffin’s three-move sequence two to three times a week, to learn how to properly engage and strengthen your core.

1. Supported core activation

Time: Hold for 8-10 slow breaths

• Lie on your back with the heels of your feet resting on the seat of a chair, knees bent at 90°.
• Press your heels into the chair. You should feel your sit bones draw together and your lower abdominal muscles engage.

McGaffin says the goal with this exercise isn’t movement, it’s connection. You should feel the lower belly hug in and lift as your deep core muscles engage.

2. Quadruped hover hold

Reps: 3 Time: 10-20sec

• Start on your hands and knees, with your hands under your shoulders and knees under your hips.
• Tuck your toes and raise your knees an inch above the mat. Keep your spine straight.

3. Articulated bridge

Articulated Bridge (Pelvic Peel) - YouTube

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Reps: 6-8

• Lie on your back with your knees bent and feet flat on the floor, heels close to your sit bones.
• Press through your heels and lift your hips, peeling your spine off the floor one vertebra at a time
• Slowly roll back down.

McGaffin says that these movements should be done slowly, with controlled, steady breathing.