It only takes 8 minutes and 7 exercises to sculpt your deep core with this Pilates workout

a photo of Sweat instructor Jetaya — (Image credit: Sweat)

When it comes to sculpting a strong and stable midsection, Pilates is one of the best forms of exercise to try. Forget endless crunches and planks! Using slow, controlled moves, you'll be working the deepest layers of muscle in your midsection. Far from just sculpting visible abs, these muscles act as your body's corset, helping you stay balanced and protecting your spine from injury.

If you're new to Pilates, or you're looking for a quick workout to blast your core, you've come to the right place. Below, new Sweat trainer Jetaya has shared an eight-minute deep core workout with Tom's Guide. Unroll your Pilates mat, and get ready for that deep internal shake.

What is the workout?

The traditional Pilates workout doesn't require any additional equipment, just your bodyweight and one of the best yoga mats to help make things more comfortable. You can follow along with Jetaya, and the entire workout will take eight minutes in total.

As with all Pilates workouts, the key here is to move slowly and with control. Think about sucking your belly button into your spine and really bracing your core. I like to think about zipping my abs up and in, as if I were trying to squeeze into a pair of jeans a size too small.

Here's the exercises you'll cover:

Toe taps
Dead bugs
Pilates crunch
Crunch with leg extensions
Bicycle crunches
Leg lowers
Butterfly kicks

All of these exercises are targeting the deep layers of you core. Strengthening these muscles is the most effective way to prevent and alleviate lower back pain, as the transverse abdominis support your spine. You'll also be working on your pelvic floor during exercises like toe taps and dead bugs. This is essential for preventing issues like incontinence.

Finally, your deep core muscles are vital for supporting your bodyweight as you move, so a strong core can help protect you from trips and falls.

Where can I find more workouts like this?

This workout is a taster of the new Precision Pilates with Jetaya program coming to my go-to training app, Sweat. These intentional, low-impact classes are carefully designed to help you feel more connected to your body. Each session is a fully guided video workout and will strengthen, sculpt, and challenge your core.

The new program drops on the app on May 4, 2026. Classes range from 20–45 minutes, with optional express sessions between 5–10 minutes to target specific areas.

The good news is that if you enjoyed this eight-minute workout, Tom's Guide readers can get a 14-day free trial and a 20% discount. Click here if you're in the UK, or here if you're in the US, to redeem this offer.

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Jane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fitness related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past five years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, you'll find Jane striding round the Surrey Hills, taking far too many photos of her puppy.