Slow Core Activator

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In this unique mat session, Niedra focuses on activating the core through a slow and detailed series of moves. She uses a rolled up mat to lift the hips into a slight tilt which will enhance your ability to connect in your front body. Grab an extra mat and get ready to feel the results! Visit Niedra at:

What Others Are Saying


  1. Pilatessummer79
    Pilatessummer79 3 years ago

    Thank you Niedra! I picked this workout because I am tuckered out today and wanted to work detail! The yoga mat for the single/double leg kicks is amazing. So helpful with my struggle in extension and I cannot wait to share this this week with my classes! They will ❤️????

  2. Angela Leone
    Angela Leone 4 years ago

    This is a perfect workout for me right now due to a slight bulge in l5-s1 and nerve pain down the leg. I need to focus on more stability through the pelvis low back region and this workout it great for putting me in that place I need to be in my body! I also made lots of modifications with bent knees and finding that low wrap around the center for extension.
    Thank you for the great prop idea Neidra!

    • Niedra Gabriel Author
      Niedra Gabriel 4 years ago

      Thank you Angela for your post . I am glad to see you got creative and putting this concept to work soon your body.

  3. Helena Birecki
    Helena Birecki 4 years ago

    I’ve done a lot of similar things with a foam roller, but the traction of the rolled up mat is completely distinct! I don’t have an issue with diastasis or with keeping my abdominals “flat”– I’m using this program to help open my back. The first time I did it the stretch was so intense I nearly cried… but I felt so much longer and more articulate in my back afterward! Thank you!

  4. Niedra Gabriel Author
    Niedra Gabriel 5 years ago

    Thank you all for your comments.

  5. MegHamilton
    MegHamilton 5 years ago

    Love this class. I have to admit, I watched it for a couple of clients that I thought could use it. Because I’ve never seen the rolled yoga mat, I tried it before teaching it…..oh my!! Very challenging! And then after I worked with the rolled mat, I did a regular mat and I felt like Super Woman;)

  6. Ynowak 5 years ago

    That was a very good class! Although I do not believe I have the same issue as Joie, I do think I have a tendency to let my abdominal strain pooch outward if I’m not careful when doing the stomach series for example. Doing the exercises with the hips that little bit elevated definitely allowed me to feel the abdominal strain just falling into the backside of my body.

  7. Theodora
    Theodora 5 years ago

    Hi Niedra, I really appreciate what you’re trying to do in this class! Just wondering, would it have the same effect as the rolled-up mat you’re using if you asked the client to keep their pelvis tucked? Or (in different wording), their lower back lengthened and flattened to the mat? Thank you!

    • Niedra Gabriel Author
      Niedra Gabriel 5 years ago

      What a good question Theodora, and the answer is NO, because when the focus is on the lengthened lower back, flattened to the mat, the weakness often is that the hip flexors lock in to supplement the abdominals and it becomes a Fake core usage. The spine ” looks” straight , but the front trunk is not fully engaged. The rolled mat is intended to force the abdominals to fire and take over the trunk stability ( and yes, allow the back to lengthen) . The end result will be a long spine probably fully on the floor because the spine is now relaxed and the stomach supports this correctly.

      • Theodora
        Theodora 5 years ago

        Thanks for the reply Niedra! I’m definitely going to try it with people struggling with this, it’s more common than we think!

  8. Magicalaboo 5 years ago

    Thank you, Niedra! This session is exactly what I need. Love your clear and detailed instructions. 🙂

  9. npilates 5 years ago

    Oh oh Niedra! This class is for me!! Thank you. Thank you!!

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