Physical Vitality Core Strength, Stability, and the Foundations of Longevity
In collaboration with Vered Ashton, L.RAPHAEL’s Fitness Director, expert in core strength, yoga, Pilates and movement-based Longevity
Movement is Anti-Aging. Not a concept — a biological fact.
Longevity and Anti-Aging research consistently shows one thing:
The strongest predictor of long-term vitality is daily movement.
Not extreme workouts.
Not endless gym hours.
But intelligent, stabilizing, restorative movement.
Today, a person’s “real age” is measured by:
✔ Flexibility
✔ Core strength
✔ Posture
✔ Balance
✔ The ability to bend, stand, rise, and walk
✔ Recovery speed
This is exactly what we practice and teach at L.RAPHAEL.
Why focus on the lower abdominal muscles and the core?
Vered Ashton explains: “The lower abdominal muscles are the body’s power center. When they are strong, everything becomes more stable: the back, the posture, the breath, the pelvis — even the hormonal system responds better.”
Core strength influences:
Pelvic stability
Lower back pain
Posture
Digestive function
Breathing
Focus
Blood circulation
The body’s natural Anti-Aging mechanisms
This is not about appearance, it is deep biological health.
**The L.RAPHAEL Method: Core Strength + Yoga + Pilates + Stretching**
At L.RAPHAEL we combine four essential components:
Lower abdominal & deep core strengthening
Yoga for balance, breathing and alignment
Pilates for posture, precision and control
Stretching for joints, mobility and stress reduction
Together, they:
✔ Improve posture
✔ Strengthen stabilizing muscles
✔ Reduce back tension
✔ Balance hormones
✔ Increase energy
✔ Slow cellular aging
✔ Support digestion
✔ Improve breathing and sleep
This method suits every age and every fitness level. A 15–20 Minute Daily Routine, Easy to do at home. Vered offers a simple, effective routine requiring no equipment:
1. Lower Abdominals (5 minutes)
30 seconds Hollow Hold
10 Reverse Crunches
20-second plank
20 seconds rest
Repeat twice
2. Pilates Core Work (5 minutes)
10 repetitions of The Hundreds (breathing + control)
10–12 Side Leg Lifts each side
12 Bridges
3. Yoga — Breath & Balance (5 minutes)
Downward Dog → Upward Dog
Warrior I + Warrior II
Chest opening sequence
1 minute of deep breathing
4. Stretching (2–3 minutes)
Quadriceps stretch
Lower back stretch
Neck stretch
5 slow mindful breaths
This routine creates true Anti-Aging from the inside out, lower inflammation, improved circulation, better hormonal balance, deeper sleep, and a stable body for decades ahead. The Science Behind Movement, What happens inside the body
✔ Muscle preservation prevents aging
✔ Improved mitochondrial function → more energy
✔ Reduced cortisol → less stress
✔ Increased collagen production
✔ Release of endorphins → better mood
✔ Enhanced blood flow to the skin → natural glow
These are biological Anti-Aging mechanisms.
Movement as Biohacking
When the body moves, everything shifts: temperature, blood flow, the nervous system, the immune response, the metabolic rhythm.
This is Biohacking: small, consistent actions that guide the body into longevity, strength and sustainable beauty.
The L.RAPHAEL closing philosophy
“Movement is not an action, it is a choice. When we strengthen the lower abdomen, the posture and the breath, the body begins to operate in a harmony that gives us longer, stronger, and far more beautiful years.”
