After recently challenging myself to do an entire week of Pilates instead of my usual gym sessions, I’ve realised Pilates is one of those love–hate relationships for this gym and running bunny.
Sure, I felt the low-impact, muscle-shaking benefits (the kind that make you feel stronger in places you didn’t know existed), but as a busy mum and fitness writer, my workout time is precious.
Watch Zo and Em's 15-minute Pilates-inspired ab workout:
This quick and fiery 15-minute Pilates-inspired ab routine packs six core-focused exercises into a short time. Each move lasts 45 seconds with a short 10-second rest in between. The moves include:
- Boat hold heel taps
- Side plank twists to dip
- Arm pulses
- Dead bugs
- Bear mountain climbers
- Leg raises with hip extension
Apart from an exercise mat to cushion the floor work, you won’t need any equipment, just your body weight and enough space to move and stretch out.
If you’re new to Pilates or unfamiliar with some of these moves, don’t panic. The pace is controlled, the transitions are slow and the exercises are easy to follow if you mirror Zoe and Emily carefully.
After rolling out one of the best yoga mats and hitting play, here’s how it went.
1. It made my core burn
When I tell you my core was on fire, I mean it was on fire. Because this session is so ab-focused, one muscle took centre stage: the transversus abdominis, which is the deepest layer of your abs.
But as we moved from side plank twists to dips, to arm pulses, then into dead bugs, I could feel my obliques and hip flexors kicking in, too. Moving my limbs while keeping my core engaged meant I had to activate my abs even deeper to coordinate each exercise, and I felt every second of it.
2. It was a full-body workout
A lot of the exercises in this routine are compound moves, so while the focus was definitely on my abs and core, the rest of my body didn’t get off lightly. The side plank variations and bear mountain climbers had my shoulders and upper back working hard to keep me supported as I braced through my midsection.
Believe it or not, my quads were also burning during the boat hold heel taps and bear mountain climbers, and I felt a good stretch through my hamstrings during the leg raises with hip extension.
Even though this is an ab workout, these muscles still need to stay engaged to help you move smoothly through each phase of the exercises. It’s true what they say: your body works as a unit. And that becomes especially clear when you slow things down and really feel into the muscles you need to drive every rep.
3. Your hip flexors might 'click'
If your hip flexors start clicking during this workout, it may be a sign that your abdominals aren’t doing enough of the work, or, as most trainers put it, you’re not engaging your core. That's not the only reason, as it can also be due to range of motion, mobility, or a health condition. If it's painful, stop and consult your physician.
One thing I learned during my barre teacher training is that when your hip flexors click in moves like heel taps or deadbugs, it’s often because the stabilizing muscles (mainly your abs and glutes) aren’t fully engaged to keep your pelvis steady.
That click is typically the hip flexor tendon snapping over bone. It’s not harmful, but it is a reminder to slow down, check your alignment and draw your core in a little tighter.
I also found it helpful to support my neck in the final 15 seconds of the arm pulses and switch to pulsing one arm at a time. And if things got too intense, pausing for a quick reset made all the difference. A few seconds to correct form is always better than pushing through and risking injury.
4. You really can get the benefits of Pilates in just 15 minutes
What surprised me most was how much core work I squeezed into such a short session without it ever feeling like a traditional ab workout. Yes, several moves were ab-dominant, but the variety meant I barely noticed how hard my midsection was working until the burn kicked in.
There were no endless sit-ups or static planks. Instead, I was moving my arms, coordinating my legs and executing movement patterns that wouldn’t typically be associated with an ab routine.
The transitions flowed too. From lying on my back, to side planks, to a bear plank, and then back on the mat again, I spent more time thinking about what was coming next than “ouch, this hurts” or “I’m bored.”
The whole thing felt purposeful, efficient and genuinely engaging. Classic Pilates benefits, just without any clock watching.
5. And it's functional
Another standout benefit of this routine is how much functional training it packs into 15 minutes. The exercises mimic everyday actions like bending, twisting and reaching, so you’re not just working out, you’re training your body to move better in real life.
With consistent practice, you can build body awareness, improve movement efficiency and boost coordination and balance.
If you tend to think Pilates requires a 45–60 minute class, this workout proves otherwise. I got everything I needed in just 15 minutes, and best of all, it didn’t feel like a chore. With consistency, these types of routines strengthen the core and boost overall fitness and flexibility.
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More from Tom's Guide
- I tried the Pilates ‘rollover’ exercise to strengthen my abs and spine without weights — here’s what happened to my body
- Forget push-ups — this 15-minute standing dumbbell workout strengthens your arms and upper body
- I'm a personal trainer — this one bodyweight exercise can strengthen your hips and boost lower body flexibility
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