Forget the gym — this 15-minute Pilates flow targets your abs and upper body using zero equipment

If you want to build deep, lasting strength at home, then Pilates workouts are a great option, something I know because they’re the sessions I do most frequently myself.

Pilates sessions are effective for building core strength and stability in particular, which translates into easier everyday movements and a better foundation for other sports and workouts — I use Pilates to support my running, for example.

You don’t have to commit hours to the practice to get results either, or buy any equipment — though one of the best yoga mats will make your workouts more comfortable.

This 15-minute abs and arms workout from Pilates instructor Bailey Brown is a worthy addition to any training routine, challenging the upper body and core.

Watch Bailey Brown’s 15-minute Pilates workout

Quick Abs, Waist + Arm Toning Pilates Workout | Tone Your Core & Upper Body - YouTube

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Brown guides you through the workout while doing it with you, providing instructions and tips throughout, so make sure you can see and hear your screen.

You don’t need any equipment for this workout, but you can increase the difficulty by using light ankle and hand weights. Brown herself is using 1lb ankle weights and 3lb hand weights for the session.

The first section of the workout focuses on your upper and lower abs, using moves like sit-ups and bicycle crunches to challenge the core, then you move onto arms in the second part of the session.

Throughout the workout, try to keep your movements slow and controlled, and make sure you’re engaging the right muscles with each exercise. Maximizing time under tension for your deep core muscles will yield the biggest benefits for increased strength.

This is a beginner-friendly workout, and even if you are struggling with some of the abs exercises early on, it’s worth sticking with the session even if you need some extra breaks, because you might find the arms and upper-body section more achievable.

While any exercise is better than nothing and you will notice the benefits of this session, just 15 minutes of movement is not going to be enough to build and maintain long-term fitness, so doing workouts like this consistently is key.

If you can do two or three short workouts a week to start, you will quickly notice the extra strength and stability you’re building in your body, and can progress from there, either by pushing through longer sessions or using weights to increase the difficulty of your short workouts.

Mixing up your workouts is also worthwhile, to give your body a slightly different challenge each time, even if you’re mostly doing core sessions. Try doing this 15-minute Pilates workout along with Bailey’s to keep your training fresh and challenging.

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