15 Minute Pilates Core Workout for Beginners

Here is a quick Pilates workout for beginners that you can do at home. It includes five easy Pilates exercises, and since they’re all bodyweight movements, you can do this workout anywhere. Having a strong core is important for improving posture, relieving back pain, preventing injuries, and making everyday tasks like shopping easier. A strong core will also make you a better athlete and help you reach your fitness goals.

This beginner’s Pilates workout was created by Pilates teacher Isa Welly, 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 great if you really want to see abs, she said, adding, “If you do this consistently you will definitely get results.” All you need is a mat and 15 minutes!

15 Minute Beginner Pilates Workout For A Strong Core

Equipment needed: carpet

Directions: After a few minutes of warming up, perform each of these five exercises for one minute each. Repeat a total of three times for a 15 minute workout. Cool off with the Cobra pose to stretch your abs.

Exercise name Time and repetitions
Half roll back 1 minute (about 10 reps)
Table top 1 minute wait
Bite 1 minute (about 10 reps)
diamond 1 minute (about 20 repetitions)
Tap the heel 1 minute (about 10 reps)

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