Strengthen your core and improve your posture with this trainer’s 10-minute Pilates workout

Here are 10 Pilates-inspired exercises to help build a stronger, more powerful core

A woman performs a side plank on a yoga mat in a stylish living room. She wears a sports bra and leggings and her hair is tied up. She is facing the camera, her body held in a straight line, the only point of contact with the floor is her left forearm and the outer side of her left foot. Her right arm reaches up towards the ceiling. Behind her we see a brick wall and a leather sofa with green cushion. There is a leafy plant in the foreground on the left.
(Image credit: Getty Images)
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Lois Mackenzie
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Core strengthening workouts are some of the most important for a stronger body, but can also be the most arduous. Endless crunches and sit-ups can also boring, which is why we like this more varied routine from personal trainer Roxanne Russell.

Inspired by Pilates, this abs workout uses no equipment, just your bodyweight. That doesn’t mean it’s easy—you’ll definitely still feel the burn. Grab your yoga mat for some added comfort and give it a go.

Watch Roxanne Russell’s core strengthening workout

10 Min Daily Pilates Abs Exercises | Tighten & Tone Your Stomach (No Equipment) - YouTube 10 Min Daily Pilates Abs Exercises | Tighten & Tone Your Stomach (No Equipment) - YouTube
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The workout is just 10 minutes long and has nine movements, making it the perfect add-on to the end of your workout, or a standalone routine when you want to move your body and focus on the core. You’ll perform each movement once, for 45 seconds, before resting for 15 seconds and moving onto the next move. The exercises are listed below, but scroll down and you'll also see some expert tips and insight that Russell provided to Fit&Well.

  • Plank pikes
  • Three-leg down dog knee drive (both sides)
  • Half roll back arm circles
  • Pendulum
  • Dead bugs
  • Nutcracker 2
  • Plank T-rotations
  • Leg circles
  • Reverse crunch

Roxanne Russell's form tips

Engage your core: "Throughout the workout, make sure to actively engage your core to support your movements and protect your lower back. Draw the belly in, keep the ribs tucked and don't flare out".

Practice controlled movements: "Move slowly and with control instead of rushing and getting in as many repetitions in as you can. This will maximise the effectiveness of each exercise and reduce the risk of injury".

Breathe steadily: "Maintain steady, rhythmic breathing to help with endurance and focus. Breathing out when the exercise requires the most effort".

Why everyone should strengthen their core

Strengthening the core isn’t just about aesthetics, it’s useful too. The core also plays a huge part in your everyday functions like bending and twisting and are responsible for supporting your spine and protecting your back. By having strong core muscles, you’ll also find it easier to maintain an upright posture when sitting and standing—no more hunching over your desk!

If you're new to core workouts like this, chances are you'll feel some soreness in your muscles the following day — this is known as delayed-onset muscle soreness (or DOMS). To aid recovery, rest these muscles and increase your protein intake

Lois Mackenzie
Lois Mackenzie
Fitness Writer

Lois Mackenzie is a Fitness Writer for Fit&Well and its sister site Coach, covering strength training workouts with weights, accessible ways to stay active at home, and training routines for runners. She joined the team from Newsquest Media Group, where she was a senior sports, trends, and lifestyle reporter. She is a dedicated runner, having just completed her first marathon, and an advocate for spending time outdoors, whether on a walk, taking a long run, or swimming in the sea. 

Lois holds a Master's degree in Digital Journalism, and has written for Good Health, Wellbeing & The Great Outdoors, Metro.co.uk, and Newsquest Media Group, where her reporting was published in over 200 local newspapers. 

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