So saddle up — here’s my Cowgirl Core Trio… No equipment needed, just your breath and your body.

Let’s set the record straight, cowgirl: sit-ups and crunches aren’t the holy grail of core strength — they’re the fast food of ab workouts. Cheap. Common. And not all that satisfying.

If you’re aiming to tone your midsection, support your spine, and build real core control (especially if you’re post-40 or post-baby), you need a deeper strategy. One that works with your body, not against it.

So saddle up — here’s my Core Awakening Trio. No equipment needed, just your breath and your body.

1. Breath-Focused Pelvic Tilt (Supine)

How to do it:
Lie on your back with knees bent and feet flat. On each exhale, draw your bellybutton toward your spine and imprint your lower back gently into the mat. Keep the effort subtle but focused.
Reps: 10–12 slow reps, long full exhales.
Why it works: This simple movement targets the transverse abdominis — your deepest core muscle — and helps retrain your nervous system to stabilize from the inside out.

2. All-Fours Belly Lift (Cowgirl Hover)

How to do it:
Start on all fours. Exhale deeply and lift your knees just 1 inch off the floor, drawing the belly in and up. Hold for 5 seconds, then lower.
Reps: 5–8 lifts.
Why it works: This is the mother of all functional core moves. It strengthens the entire front body chain, lights up the pelvic floor, and teaches your body how to engage under pressure — without overworking your neck or hip flexors.

3. Standing Exhale Pulses

How to do it:
Stand tall. With hands on your low belly, exhale sharply through pursed lips. Imagine cinching a corset.
Reps: 10 rhythmic pulses.
Why it works: Exhale-driven movement is a secret weapon. It not only tones the core but boosts circulation, lymph drainage, and nervous system regulation — all key for sustainable fat loss and energy.

Real Core Strength Isn’t About a Flat Belly — It’s About a Responsive One

At 58, I don’t train for aesthetics — I train for resilience. I want hips that hold me up, a spine that supports me, and a belly that knows how to respond, not react. Whether I’m riding a horse or running a business, core strength is my foundation.

So the next time someone tells you to do 100 crunches to "get rid of belly fat," smile kindly… and gracefully do your cowgirl core and more….


About the Author:
Melody Morton-Buckleair is the founder of The Good Space Pilates in Houston, TX and Elmwood Place Pilates in Palestine, TX. Known as The Pilates Cowgirl, she blends classical Pilates, somatic movement, and horse sense to help people heal from the inside out.
She leads workshops, retreats, and teacher trainings rooted in nervous system science, functional strength, and authentic leadership — both in the studio and out on the trail.

Learn more at:
www.thegoodspacepilates.com
www.elmwoodplacetx.com

Follow her journey:
Instagram: @thepilatescowgirl | @elmwoodplacetx