Here's a quick Pilates ab workout for beginners you can do at home. It includes five easy Pilates exercises, and since these are all bodyweight moves, you can do this workout anywhere. Having a strong core [1] is important for improving posture, relieving back pain [2], preventing injury, and making everyday tasks like carrying groceries easier. A strong core will also make you a better athlete and help you achieve your fitness goals.
This beginner Pilates workout was created by Pilates teacher Isa Welly [3], who told POPSUGAR, "Pilates is a safe and effective practice designed to rehabilitate the body by giving it strength and flexibility." She explained that these are five exercises you can do every day to really build that core strength. These moves are perfect if you really want to see abs, she said, adding, "If you do this consistently, you will definitely get results." All you need are a mat and 15 minutes!
15-Minute Beginner Pilates Workout For a Strong Core
Equipment needed: mat
Directions: After a few minutes of warming up, perform each of these five exercises for a minute each. Repeat a total of three times for a 15-minute workout. Cool down with Cobra pose to stretch your abs.
Exercise Name
Time and reps
Half roll back
1 minute (about 10 reps)
Tabletop
1-minute hold
Crunch
1 minute (about 10 reps)
Diamond
1 minute (about 20 reps)
Heel tap
1 minute (about 10 reps)
Pilates Beginner Workout For Strong Core: Half Roll Back
How to do a half roll back
- Sit on your bum with your knees bent and your feet flat on the floor. Extend your arms out in front of you, palms facing each other. This is the starting position.
- Slowly roll the torso back, one vertebrae at a time, until your shoulders are halfway to the floor — only lower as far as you can with the feet flat to the mat. Then lift the torso back to the starting position. This counts as one rep.
- In this exercise, you want to stabilise your hips, engage your pelvic floor muscles, and roll your hips away from your legs.
- Do this exercise for one minute by completing 10 reps and then hold your torso in that lowered position for the remainder of the minute.
Pilates Beginner Workout For Strong Core: Tabletop Hold
How to do a tabletop hold
- From the half roll back, with control, slowly lower your spine all the way down onto the mat.
- Raise your legs into the air with your knees directly above the hips and your shins parallel with the floor. This is the tabletop position. If it's too challenging, bring your knees a little closer to your chest.
- Actively and gently imprint (press) your lower back into the floor, and hold this position for about 40 seconds, breathing deeply.
- For the last 20 seconds, raise your arms into the air, while continuing to imprint your lower back into the floor.
Pilates Beginner Workout For Strong Core: Crunch
How to do a crunch
- From the tabletop hold, lower both feet back to the floor one at a time.
- Bend your elbows and place your hands behind your head. This is the starting position.
- Lift your torso up toward your thighs, curling up and contracting the core. Don't pull on your neck. Focus on that core connection by pushing your ribcage toward your hips. Keep the lower back gently imprinted into the mat.
- Lower back down to the starting position to complete the rep.
- Keep going for a minute, doing about 10 crunches.
Pilates Beginner Workout For Strong Core: Diamond
How to do a diamond
- From the crunch, come back to the tabletop position with your legs lifted, knees directly over the hips. Bring your knees and feet together.
- Press your arms and lower back into the mat.
- Keep the big toes pressed together and open your knees up wide like a book. Then bring the knees back together to complete the rep. Picture a string attached to your belly button pulling both knees in and out.
- Continue for a minute, making sure your lower back is imprinted into the mat, performing about 20 reps.
Pilates Beginner Workout For Strong Core: Heel Taps
How to do heel taps
- From the diamond, come back to the tabletop position with your feet flexed.
- Keeping your core engaged, slowly lower one heel down to the floor, then raise it back up to the tabletop position. Lower the left heel, then raise it back up. Only lower your heel as far as you can while keeping your lower back pressed into the floor.
- Continue alternating heel taps for one minute, taking your time, performing about eight reps per leg.