Regan Movement

You squat a dozen times a day without calling it that, off the couch, up from the floor, down to your kid, and how you do it either builds you stronger or wears your joints down.

Start at your hips. Send them back first like you are reaching for the tiniest chair in the room, then let your knees lengthen forward so you hinge at the hips and knees together. Long spine, head resting on top of it, four corners of the feet grounded, inhale down and exhale up.

Full breakdown on my Substack

Most people have never heard of hypopressive breathing, and it might be the most underrated thing you can do for your core.
What it does:
Wakes up your transverse abdominis, the deep corset muscle that stabilizes your spine, reflexively, so you feel it switch on instead of forcing it.
Helps a lot of back pain, because your spine finally has support from the inside.
Supports your pelvic floor, which is why physios use it for prolapse and diastasis.
Draws in the waist and improves your posture as that deep wall comes back online.
Doing it first thing in the morning:
Easier on an empty stomach.
Turns your deep core on for the whole day.
Gets things moving in the bathroom.
Calms and centers you before the day ramps up.
One note. Not a pregnancy move, and skip it if you have uncontrolled blood pressure. Classes on RMTV if you want to learn it right.

If you have spent years trying to engage your core and never feel it fire, if you brace and grip and still feel nothing deep turn on, this is the breathing exercise I would put in your hands first.
Hypopressive breathing wakes up your transverse abdominis, the deep muscle that wraps around you like a corset and stabilizes your spine, and it does it reflexively, so you feel the right thing switch on instead of forcing the wrong one. When that deep support comes back online, a lot of back pain gets better.
One note. Because of the breath hold, this is not a pregnancy move. Skip it if you are pregnant or have uncontrolled blood pressure.
It takes some practice, but it is very effective once you get it. Check out RMTV for classes on it.

Before you pick anything up, pause!
One second to engage your core. Hipbones apart and up, the deep stabilizers fire, and then you lift.
This one pause, done consistently, transforms your core strength and protects your low back in ways you can't see but absolutely feel. Whether you're picking up your baby, groceries, your dog, or a weight at the gym, that second of awareness changes everything.
It's that simple. And that powerful.
Learn how on RMTV (link in bio) or read the full breakdown on my Substack

Learning how to roll your pelvis correctly engages your core and opens your back, whereas tucking creates tension and disc damage, and injures your back over time. It is one of the leading causes of back pain.

Everyone that takes barre or pilates classes needs to know this!

That cue creates shortening and gripping, which is compression! And over time, a low back injury. But a pelvic curl that creates length, space, and abdominal strength? That protects your low back while you build real support.

The cue changes everything and the results will show.

Share with a fellow barre class lover!

For more tips check out my online program, RMTV 🔗

*HSS is the Hospital for Special Surgery NYC

If pilates feels easy, you're doing it wrong!

How you do something matters more than what you do. Where your bones are living, the alignment, and the cueing all change the experience and outcome.

The movements that don't look like anything? Those burn the most. My clients joke about it all the time. Then they feel what actually happens 💪

Come experience it on RMTV (link in bio).

This exercise is my favorite for a reason: it lengthens the low back while deepening the deep core. Your inner thighs stay active to get the real activation, not just the surface work.

Time is limited and results require specificity, so do movements that actually build what you're trying to build!

Learn this on RMTV (link in bio).

Most of us are engaging our core wrong!
When you pull your navel to spine, you wake up the wrong muscles causing your spine to remain unstable and your belly protruding, leading to back pain.

Instead: hipbones pull apart and up. Feel inside your hip bones. The deep core fires first, low and deep. Then your navel rises and your waist cinches.

Read the full breakdown on my Substack or take a core reset class on RMTV to practice this in real time!