Strengthen your core and undo the effects of sitting with this 15-minute Pilates workout

woman performing a plank outdoors on an exercise mat
(Image credit: Getty Images)

The actions of engaging, controlling and strengthening the core make up the backbone of any great Pilates workout. But did you know that this much-loved mind-body low-impact exercise can help target your deep core muscles, too?

Your deep core refers to a collection of muscles located ‘deep’ below your abdominals and includes the likes of your transverse abdominis, pelvic floor, diaphragm and multifidus muscles. Strengthening this cluster of muscles has a multitude of benefits.

Enter, this low-impact Pilates workout that takes just 15 minutes and there are no crunches required. If that sounds like your kind of workout, roll out a yoga mat and prepare to fire up your deep core. 

This 15-minute workout has been designed by certified Pilates instructor Liv Rose of Liv Aligned Pilates. Rose kicks off the workout by helping you settle into your mat by lying down on your back and rocking your knees from side to side.

Watch Liv Aligned Pilates' 15-minute deep core workout

YouTube YouTube
Watch On

Rose encourages you to place your hands on your hip bones to help you get a bit of feedback and ensure you are engaging your deep core right from the very start. 

Plus, she has strapped on a pair of the best ankle weights to her lower body to help level up her workout. These handy weights work by increasing muscular resistance, activation and intensity during workouts.

But if this is your first time completing this 15-minute Pilates session, it’s worth doing so without added resistance to make sure you hone in on your form and nail the movements. 

Most of Rose’s workout is completed while lying down, with many of the exercises starting from the tabletop position. It features a handful of the best Pilates core exercises, like heel taps, leg extensions, and scissors along with a handful of plank and plank alternatives.

As we touched on before, it doesn’t feature a crunch or sit-up in sight. So if you struggle with neck pain while completing more traditional core exercises, this Pilates flow is one to bookmark. 

What’s the difference between deep core muscles and abs?

Your abs are shorthand for your abdominal muscles, which are the most superficial layer of your abdomen, located between your ribs and the pelvis at the front of your body. More informally, they’re also referred to as your six-pack muscles. 

Your deep core muscles are located much deeper below your abdominals and are made up of a collection of muscles including your pelvic floor, diaphragm, transverse abdominis, and multifidus muscles. 

Research, published in the journal Medicine, states that strong abs play a role in preventing and rehabilitating low back pain and improving sports performance.

While strengthening your deep core muscles can help to keep your spine in alignment, it can lead to better bladder control and better balance, while also helping improve your posture to reverse the effects of a day spent working at your desk.

More from Tom’s Guide

Category
Arrow
Arrow
Back to Yoga Mats
Colour
Arrow
Price
Arrow
Any Price
Showing 10 of 78 deals
Filters
Arrow
Our Review
2
Gaiam Kids Yoga Mat Exercise...
Amazon
Low Stock
Our Review
3
Gaiam Reversible Yoga Mat,...
Walmart
(Black)
Our Review
4
manduka PRO Yoga Mat 85...
Zappos
Our Review
5
Gaiam Kids' Yoga Mat -...
Target
Our Review
6
Gaiam Stay-Put Yoga Mat...
CVS
Our Review
7
Gaiam Stay-Put Yoga Mat...
CVS Health
(Black)
Our Review
8
Manduka Pro Yoga Mat Black...
Amazon
Our Review
9
Gaiam Kids Yoga Mat Exercise...
Amazon
(Black)
Our Review
10
Manduka Unisex PRO 71 Yoga...
Amazon
Show more
Becks Shepherd

Becks is a lifestyle journalist who specializes in writing about wellness and home products, from mattresses to weighted blankets and cooling comforters. She has tested a number of mattresses for Tom's Guide, putting them through their paces to see if they stand up to the brand's claims, and offering recommendations as to the type of sleeper they will (and won't) suit. 

Read more
a photo of a woman holding a side plank
Forget the gym — this Pilates abs workout strengthens your deep core muscles in just 8 minutes
Woman outdoors on a yoga mat performing an ab exercise during ab workout
Ditch the weights — 20 minutes and this Pilates workout is all you need to build strong abs
Woman performing a crunch with her hands behind her head during lower abs workouts
Drop the weights! This 30-minute no-equipment Pilates workout will carve out a stronger core from home
a woman's abs
Forget sit-ups — build core strength and boost your mobility in just 15 minutes with this Pilates routine
Woman performing bicycle crunches on a yoga mat in a yellow room
Strengthen your core and improve your posture in just 10 moves with this 10-minute bodyweight ab workout
Woman doing a Pilates workout on a yoga mat at home
I tried this 7-minute abs workout from a Pilates instructor to strengthen my core — here’s what happened
Latest in Fitness
a woman doing a kettlebell lunge
No gym needed — you just need 1 kettlebell and 30 minutes to build full-body strength and boost your metabolism
Man holding a dumbbell in right hand with elbow flexed during arm workout outdoors
You just need 20 minutes, 1 dumbbell and this superset workout to strengthen your whole body and boost your metabolism
a photo of a woman in her 60's working out
Not swimming or Pilates — a Harvard study reveals this exercise protects memories and keeps your mind sharp
Man squatting
I’m a personal trainer — forget regular squats, and try Spanish squats to reduce knee pain instead
the Orbea Denna on a gravel track
Orbea's new e-bike is designed to tackle both road and gravel — and you can build your own
woman exercising with ankle weights
I exercised with ankle weights for 3 weeks — here's what happened to my body
Latest in Features
Proton VPN logo and in-app screenshots
"If you control online, you control everything" – Proton is taking the fight to internet censorship
A woman with dark hair lies in bed yawning because she is so tired and ready to sleep
Tired all the time? Sleep experts share how to tackle hypersomnia — plus what might be causing it
A woman with long dark hair falls asleep quickly in a comfy bed dressed with soft white linens
I'm an ex-insomniac turned sleep coach — my 3 top tips to fall asleep quickly
LG G4 OLED in living room
This is the one setting on your HDR TV most people don't know about — here's how to tweak it
Chelsea Manning speaking at the NymVPN launch event
Chelsea Manning-backed NymVPN launches in bid to win the "censorship arms race"
Samsung Q60D QLED TV on console in living room
Here's why more sports games aren't broadcast in 4K — but streaming might have the answer