If you’re looking for a quick core workout to get your abs popping this Monday morning, I’ve found it — my favorite Pilates instructor, Lilly Sabri, just shared this five-minute weighted core workout. All you’ll need to complete it is a set of light dumbbells (check out the best adjustable dumbbells for working out at home here) and five minutes. The workout will strengthen, sculpt, and build stability in your core, without having to head to the gym.
As a reminder, a strong core encompasses much more than visible abs. Your core is the link between your upper and lower body, and is crucial for maintaining balance and improving athletic performance. Your core muscles also protect your lower back from injury, reduce back pain, and give you better balance and stability as you perform everyday tasks.
Pilates has a strong emphasis on strengthening the deep core muscles, including the transverse abdominis (the "corset" muscle that wraps around your trunk), the multifidus (the tiny muscles that support your spine), and the pelvic floor.
Sabri is a qualified Pilates instructor and offers modifications. However, if you’re new to exercise or returning to exercise after an injury or pregnancy, it’s always a good idea to consult with a doctor or personal trainer before starting a new workout routine.
What is the workout?
The workout is designed to be tagged onto the end of a longer strength workout or cardio session, as a finisher to blast your core. There are five exercises in total, which you’ll do for 50 seconds, followed by a 10-second rest to reset.
Here are the exercises:
- Sit-up and press: For this exercise, the goal is to move at a pace during the sit-ups. At the top of the movement, you’ll press both arms above your head for the press-up part of the movement, adding some upper-body work to this core exercise. Remember to control the movement as you lie back down on the mat, keeping your core engaged throughout.
- Russian twists: Remember to follow the weights with your eyes during this exercise — it’ll help ensure you’re twisting your whole torso and working your body hard. Keep the movement controlled, and your feet down on the mat.
- Pilates hundreds: This is the classic Pilates move, lying on your back, core engaged, legs in tabletop, and pumping your arms up and down; however, to increase the intensity, you’re going to place one of the dumbbells between your legs, with your legs crossed. Remember to keep your head and neck off the floor if you can, but if you feel any strain in your neck, to lower it back to the mat.
- Leg extensions: For this exercise, the added intensity of holding a dumbbell in each hand above your head will mean your core is working harder during the leg extensions. It’s important to ensure your lower back is pressed into the exercise mat. To do this, really think about engaging your core.
- Tabletop hold: This exercise looks easy, but holding it for 50 seconds will really leave your core shaking. The key is tilting your pelvis back and keeping your ribcage down and in.
What weight should you choose?
The right weight for you will be challenging by the final few reps, but never impossible.
As a reminder, the right weight for you will be challenging by the final few reps, but never impossible. If you find you’re arching your back during sit-ups or peeling off the floor during leg extensions, it might be that your core isn’t quite strong enough yet, and the weight you’ve selected is too heavy.
You’ll still get a great workout doing these exercises with a lighter set of weights, or no weights at all, so don’t be tempted to reach for the heavier dumbbells too soon. Moving with incorrect form puts you at risk of injury, so if in doubt, just use your bodyweight.
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More from Tom's Guide
- No, not planks — I swapped them for Pilates push-ups, and my core and arms feel strong and stable
- Forget crunches — a Pilates instructor shares 9 exercises to target your deep core
- The 8 best core workouts to build stronger abs and boost your balance without weights
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