I tried this 4-move Pilates workout to build core stability and strength, and my abs are still on fire

I’ve been practicing Pilates for a little while now, and it still surprises me just how much my core strength and stability have improved, even after years of CrossFit and yoga.

I can personally credit Pilates with transforming my core from the inside out, and I feel like my posture and overall movement quality have also improved. With that in mind, I was getting restless between classes and wanted to try something at home, so I turned to Pilates instructor Bojana, who teaches at Strong Pilates.

She demonstrates four Pilates exercises you can do anywhere, not just on the reformer, and they will torch your core muscles in a short time. Of course, lasting strength and stability come with time, so you'll need to practice these moves and progressively make them more challenging to notice results in the longer term.

Here's the routine, and my verdict after trying this Pilates abs workout for the first time.

Watch: 4-move Pilates abs

I love a Pilates core-focused workout, and this is just that. Four moves, performed slowly and with control, ready to deliver a direct burn to your midsection muscles. Check out the video, which shows each move in action, demonstrated by instructor Bojana.

Once you're ready, read on to find out what happened when I tried it, and what you can expect.

Remember, good form is essential. If you're not too sure what it means to engage your core during workouts, I highly recommend this quick five-minute bracing routine, which will help you switch on those all-important muscles to protect your back.

I tried a 4-move Pilates abs workout, here's what happened

This short routine certainly knows how to pack a punch, so let's quickly dive into the exercises you're going to do.

• Hip dips: These work the oblique muscles running along your waist through rotational movement. As you drop your hips to one side with control, focus on gently twisting through your torso and bracing your stomach so that your hips don't sag. Focus on moving with as much range of motion as possible.
• Reverse crunches: The second exercise is a reverse crunch and involves extending your legs away from you, then drawing them toward you and into the air, lifting lightly through the tailbone as you push your feet toward the ceiling. Notice Bojana keeps her legs straight, but you can bend your knees if you have tight hamstrings or find the exercise too challenging. Hold on to something behind you or place your hands on the ground by your sides.
• Plank tucks: No, you don't need a reformer bed! A towel or dishcloth works just as well in place of a carriage, as long as you're not exercising on carpet. Focus on drawing your knees toward your hands, then shooting both legs back into a high plank position again. Sore wrists? Lower onto your elbows instead.
• V-crunches: Finally, sit tight for your V-crunches. Focus on extending both arms and legs away from you as you lower to the mat or reformer bed, then use your core to pull you upright, balancing on your sitting bones as you bend your knees toward your chest and reach your hands toward your feet.

I decided to work for 45 seconds, then rest for 15 seconds, and perform four rounds for a 16-minute routine. It's safe to say my abs were on fire.

This routine holds various core muscles under tension throughout, including your glutes, hips, rectus abdominis, transverse abdominis, internal and external obliques, and shoulders. In positions like plank, most of your body stays active to maintain a strong position without dropping to the ground.

Remember that your abs only form part of your core, which acts like a 360-degree corset of muscle around your torso. It's important to distinguish between abs vs core muscles because your abs only account for certain movements like forward flexion and extension. However, they are still crucial muscles to work, along with your deeper, stabilizing muscles like the internal obliques and erector spinae, which support your spine.

You'll also need some hip and shoulder stability during the plank tucks and hip dips, which means staying active through your upper body throughout each move.

I had a tough time during this routine, despite the short time cap. My abs were burning just 20 seconds into each move, and I was staring down the timer on my phone with an intensity reserved for tough work deadlines.

Despite that, I really enjoyed how active my core felt after, and I could tell I had worked multiple muscle groups rather than just my abs. The hip dips are one of my favorite Pilates moves, because you can feel the rotation working your waist in a way that sit-ups and crunches don't.

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When you can feel a routine working your body all over, this means you're likely working in different planes of motion, which is important for overall muscle balance and stability. If one muscle group is overworked, it follows that another group becomes weaker or strained, for example.

If you're new to Pilates workouts, I would seek advice from an instructor before starting, especially if you have an injury or health condition. You can also shorten your working sets to 20 or 30 seconds or extend your rest periods accordingly if you need less intensity.

I also encourage you to think about your breathing. Pilates encourages you to inhale through your nose, then exhale through pursed lips expansively, rather than into your chest. This helps strengthen the diaphragm and stabilize the spine, as you engage deeper muscle groups that help you to control your movements.

Instructors might refer to this in class as "lateral breathing," which simply means expansion of the ribs to help keep you safe, so it's well worth focusing on this and your rep quality over anything else.

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