10 Minute Core Pilates Workout
By Olivia Griffiths
Pilates Instructor & Nutrition Coach
This quick but effective 10-minute Pilates core workout targets the abdominals, working on strength, control, and coordination. It’s designed to be beginner-friendly with options to increase intensity for those at an intermediate level. The workout emphasises slow, controlled movements that will activate deep core muscles while challenging stability and mobility.
Instructions
Step 1
Slow and Controlled Roll Back Sit-Ups (Straight Leg to Bent Leg): Start Position: Lying on your back, legs extended straight, arms by your sides. Instructions: Inhale to prepare, then exhale to slowly roll up, engaging your core. Start with straight legs, and as you come up, bend the legs for more control. Focus on keeping the core engaged and spine neutral as you roll back down with control. Progression: As you get stronger, increase the pace slightly or add light resistance, like holding a Pilates block in your hands.
Step 2
Arm Sweeps with Crooked Legs: Start Position: Lying on your back with knees bent and feet flat on the mat. Instructions: Inhale to prepare, then exhale to lift your head, neck, and shoulders off the mat. Sweep your arms out to the sides and back while engaging the obliques and keeping legs bent on the ground. Lower your body back down slowly, keeping tension in the core. Progression: For more challenge, hold a small Pilates ball between your knees to engage the inner thighs and add resistance to the movement.
Step 3
Leg Lift into Tabletop with Arm Sweeps: Start Position: Lying on your back with knees bent, feet flat on the mat. Instructions: Engage your core and slowly lift one leg into a tabletop position while continuing the arm sweeps. Focus on stabilizing the pelvis and lower back while lifting the leg. Progression: Add pulses at the top of the leg lift to intensify the challenge or hold a dumbbell in the hands while doing the arm sweeps.
Step 4
Both Legs in Tabletop with Arm Sweeps and Crunches: Start Position: Lying on your back with knees in tabletop position. Instructions: Lift your head, neck, and shoulders off the mat while keeping both legs in tabletop. Continue arm sweeps while crunching to engage the upper abdominals. Progression: For added difficulty, extend the legs into a low diagonal while performing the crunch and arm sweep.
Step 5
Extend One Leg Out and In While Keeping Head, Neck, Shoulders, and Arms Lifted: Start Position: Lying on your back with knees in tabletop and head, neck, and shoulders lifted. Instructions: Extend one leg out and in, maintaining core engagement and keeping your torso lifted. Focus on stabilizing the pelvis and avoiding any wobbling in the lower back. Progression: Add a pulse at the end of the leg extension or hold a dumbbell in the lifted hand for an added challenge.
Step 6
Combo Movement with Leg Extension and Tapping: Start Position: Lying on your back with knees in tabletop and torso lifted. Instructions: Extend one leg out, return it to tabletop, and then tap the opposite leg down to the mat. Repeat this movement, alternating sides, keeping the torso lifted and core engaged. Progression: Speed up the movement for a more dynamic challenge, or add a Pilates block between the legs for extra resistance.
Step 7
One Leg in Tabletop, Other Leg Sweeps: Start Position: Lying on your back with one leg in tabletop and the other extended out. Instructions: Keep one leg in tabletop while sweeping the other leg out and back, maintaining a stable core and avoiding rocking the pelvis. Focus on slow, controlled movements as you sweep the leg in and out. Progression: Perform the leg sweeps more slowly to increase the time under tension, or add small pulses to the extended leg for an added challenge.
Workout Notes
This 10-minute core workout is designed to build strength and stability in the abdominals and lower back. With variations to increase intensity and challenge, it’s suitable for both beginners and those looking to take their core strength to the next level.