15 Minute Deep Core Workout At Home
By Olivia Griffiths
Pilates Instructor & Nutrition Coach
This 15 minute deep core workout focuses on slow, controlled Pilates movements that really make the abs work without needing loads of impact or speed. The whole series is built around balance, core stability and maintaining tension through the deep core muscles whilst the arms and legs move away from the body.
Using just a mat and a set of dumbbells, it starts off gentle and controlled but builds into a serious lower ab burn by the end. It’s a proper core control workout you can do at home, whatever your fitness level.
Instructions
Step 1
We start in a teaser position with teaser toe taps. Staying balanced through the core, lightly tap one foot down to the mat before lifting it back up whilst trying to keep the chest lifted and the body steady. This instantly switches on the lower abs and challenges control through the pelvis.
Step 2
From there we move into full body crunches with a dumbbell. As the body curls in, the dumbbell and legs extend away long before returning back into the crunch. This creates a deep full body core challenge whilst also working the shoulders and upper abs at the same time.
Step 3
Next we lower down onto the mat for leg lower variations. The legs slowly lower away from the body before lifting back up with control, focusing on keeping the core engaged and avoiding any arch through the lower back. Scissor leg variations are then added in to increase the challenge and really target the lower abs and inner thighs.
Step 4
We then come back into teaser variations holding the dumbbells. The added load forces the core to work even harder to stabilise whilst balancing through the body. These variations challenge strength, coordination and endurance all at once.
Step 5
To finish, we flow into criss cross legs. Staying lifted through the upper body, the legs switch and cross whilst rotating through the waistline to fire up the obliques and lower core. Everything is already fatigued by this point so the burn really kicks in here.
Workout Notes
- Move slowly through each exercise, focusing on control rather than rushing the reps.
- Complete around 10-12 reps or 30-45 seconds of each movement before flowing into the next.
- Repeat the full sequence 2-3 times through for a proper deep core challenge.