<?xml version="1.0" encoding="UTF-8"?><rss xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:atom="http://www.w3.org/2005/Atom" version="2.0"><channel><title><![CDATA[Core Motion Pilates]]></title><description><![CDATA[Core Motion offers Pilates, fitness, nutrition, and wellness programs to help you move better, feel stronger, and live healthier.]]></description><link>https://www.coremotionfit.com/blog</link><generator>RSS for Node</generator><lastBuildDate>Mon, 13 Apr 2026 00:47:23 GMT</lastBuildDate><atom:link href="https://www.pampaley.com/blog-feed.xml" rel="self" type="application/rss+xml"/><item><title><![CDATA[This Is the #1 Best Core-Strengthening Move for People With Lower Back Pain]]></title><description><![CDATA[Bridge poses are one of the best core-strengthening moves for easing lower back pain. Pilates Master Trainer Pamela Paley explains how this simple, low-impact exercise supports spinal alignment, activates deep stabilizing muscles, and relieves pressure in the lumbar area—plus trainer-approved tips for perfect form and three more moves for lasting core strength.]]></description><link>https://www.pampaley.com/single-post/this-is-the-1-best-core-strengthening-move-for-people-with-lower-back-pain</link><guid isPermaLink="false">68f84ef62aa3cc1b596b7481</guid><category><![CDATA[Press & Articles]]></category><pubDate>Sat, 13 Sep 2025 07:00:00 GMT</pubDate><dc:creator>Pamela Paley</dc:creator></item><item><title><![CDATA[Three Moves to Improve Your Core Strength and Balance]]></title><description><![CDATA[Looking to build a stronger core and better balance—no equipment required? Pilates Master Trainer Pamela Paley shares three simple yet effective moves that support your spine and strengthen your entire midsection. With exercises like the side plank, bridge, and Russian twist, you’ll improve stability, coordination, and posture while protecting your lower back.]]></description><link>https://www.pampaley.com/single-post/three-moves-to-improve-your-core-strength-and-balance</link><guid isPermaLink="false">68f83e8f4d132695a28270e1</guid><category><![CDATA[Press & Articles]]></category><pubDate>Mon, 18 Aug 2025 07:00:00 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/ec86dc_0ef51a6d553c48d99ff9a115433a737e~mv2.webp/v1/fit/w_768,h_432,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Pamela Paley</dc:creator></item><item><title><![CDATA[If You Can Hold a Plank This Long After 45, Your Core Is Stronger Than Most]]></title><description><![CDATA[Think you’ve mastered the plank? Pilates Master Trainer Pamela Paley explains how long you should hold a plank after 45 to prove your core strength is elite. Discover why good form matters more than time, how your core connects your entire body, and simple progressions to build endurance, alignment, and total-body stability.]]></description><link>https://www.pampaley.com/single-post/if-you-can-hold-a-plank-this-long-after-45-your-core-is-stronger-than-most</link><guid isPermaLink="false">68f846d781fa676406684c67</guid><category><![CDATA[Press & Articles]]></category><pubDate>Tue, 22 Jul 2025 07:00:00 GMT</pubDate><dc:creator>Pamela Paley</dc:creator></item><item><title><![CDATA[Five exercises to combat hip flexor tightness]]></title><description><![CDATA[Tight hips from too much sitting or aging muscles? Pilates Master Trainer Pamela Paley shares five simple exercises to release tight hip flexors, improve mobility, and reduce pain. With moves like leg circles, butterfly stretch, and bent knee openings, you’ll gently strengthen and lengthen the muscles that support healthy hip function and smoother movement.]]></description><link>https://www.pampaley.com/single-post/five-exercises-to-combat-hip-flexor-tightness</link><guid isPermaLink="false">68f84350c9a84e796d109f42</guid><category><![CDATA[Press & Articles]]></category><pubDate>Tue, 27 May 2025 07:00:00 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/ec86dc_2fd4f0e65a5643c580df3641f48278c6~mv2.webp/v1/fit/w_768,h_432,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Pamela Paley</dc:creator></item><item><title><![CDATA[5 Best Pilates Floor Exercises for a Slimmer Waist]]></title><description><![CDATA[Want to tone and define your waist? Pilates Master Trainer Pamela Paley shares five floor exercises that sculpt your core, improve posture, and strengthen from the inside out. With consistent practice and mindful breathwork, these moves help create a slimmer, more balanced midsection in just 30 to 40 minutes a day.]]></description><link>https://www.pampaley.com/single-post/5-best-pilates-floor-exercises-for-a-slimmer-waist</link><guid isPermaLink="false">68f8495c2aa3cc1b596b69c4</guid><category><![CDATA[Press & Articles]]></category><pubDate>Thu, 19 Dec 2024 07:00:00 GMT</pubDate><dc:creator>Pamela Paley</dc:creator></item><item><title><![CDATA[8 Oblique Exercises for Stronger Core and Spine Support]]></title><description><![CDATA[Strengthen your core and protect your spine with these eight expert-approved oblique exercises. Pilates Master Trainer Pamela Paley shares how to properly engage your obliques for better posture, stability, and balance—whether you’re tackling side planks, wood chops, or controlled rotations on the mat.]]></description><link>https://www.pampaley.com/single-post/8-oblique-exercises-for-stronger-core-and-spine-support</link><guid isPermaLink="false">68f84cac2aa3cc1b596b704a</guid><category><![CDATA[Press & Articles]]></category><pubDate>Thu, 05 Sep 2024 07:00:00 GMT</pubDate><dc:creator>Pamela Paley</dc:creator></item><item><title><![CDATA[Golfers, Do you have Low Back Pain.. are your glutes the problem?]]></title><description><![CDATA[Many golfers experience low back pain due to weak glutes, core imbalances, or overuse. In this post, we share exercises from Superstition Mountain Golf and Country that target the back, glutes, and core to help improve strength, mobility, and overall performance on the course.]]></description><link>https://www.pampaley.com/single-post/golfers-do-you-have-low-back-pain-are-your-glutes-the-problem</link><guid isPermaLink="false">68f801bde789aa300a48a2d2</guid><pubDate>Wed, 09 Mar 2016 22:02:51 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/42c00842d85f7255737bc7583141da8c.jpg/v1/fit/w_400,h_267,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Pamela Paley</dc:creator></item><item><title><![CDATA[Meet Pam Paley]]></title><description><![CDATA[Pam's background]]></description><link>https://www.pampaley.com/single-post/2015/07/01/this-is-the-title-of-your-first-post</link><guid isPermaLink="false">6091570d16114600150decfb</guid><pubDate>Wed, 01 Jul 2015 09:00:00 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/d029d7_2ee62b8dcb2c4dea850ddfe1063225a8~mv2.jpg/v1/fit/w_1000,h_576,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Pamela Paley</dc:creator></item><item><title><![CDATA[A conversion with Pam]]></title><description><![CDATA[Pam Paley, founder of Core Motion, shares her journey into fitness, Pilates, and wellness. From teaching group fitness in college to launching her own personalized studio, she explains how strength training and Pilates transformed her life—physically, mentally, and emotionally—and why she’s passionate about helping clients achieve their own wellness goals.]]></description><link>https://www.pampaley.com/single-post/2015/06/10/this-is-the-title-of-your-second-post</link><guid isPermaLink="false">6091570d16114600150decfa</guid><pubDate>Wed, 10 Jun 2015 12:09:00 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/d029d7_c0a8c9246c7a4a28b857359402ea6382~mv2.jpg/v1/fit/w_1000,h_576,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Pamela Paley</dc:creator></item><item><title><![CDATA[The Ron Fletcher Pilates Method]]></title><description><![CDATA[Ron Fletcher was instrumental in popularizing Joseph Pilates’ technique, branding it as ‘Body Contrology’ and elevating Pilates to an art form. From teaching in Beverly Hills to opening training facilities worldwide, Fletcher emphasized that Pilates is not just exercise—it’s a study of movement, blending science and artistry. His innovations helped make Pilates a global phenomenon, inspiring students to achieve mastery of proper body control and fluid movement.]]></description><link>https://www.pampaley.com/single-post/2015/05/01/this-is-the-title-of-your-third-post</link><guid isPermaLink="false">6091570d16114600150decf9</guid><pubDate>Fri, 01 May 2015 07:35:00 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/d029d7_47cc786958184335a0671b658676d50c~mv2.jpg/v1/fit/w_1000,h_576,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Pamela Paley</dc:creator></item></channel></rss>