16 Effective PILATES AB WORKOUT Moves for Beginners (15-Minute Routine)

Maybe you’ve been wanting to sculpt that hourglass shape. Or maybe you just want a pilates ab workout that actually targets your deep core.

Either way, this pilates routine is for you.

All you need is 15 minutes and a mat. Just slow, controlled movements that focus on form.

That’s the thing about pilates—when you do it right, you see pilates results.

Here’s the full workout:

This is the perfect way to wake up your core at the start of any pilates routine.

You’ll sit tall, then slowly sink back into a C-shape—lower back first, then mid, then upper.

Once you get the hang of it, try hovering one leg at a time to really fire things up.

Here’s where we start targeting that lower belly workout zone.

You’ll keep your hands in a diamond shape under your back for support while you crunch and pike.

The key? Keep those thighs close to your chest and move slow. No rushing this one.

If you’re new to pilates ab exercises, this one might surprise you with how much it burns.

You’ll flutter your legs out, then click your heels together while keeping everything tight.

Don’t forget to tuck that tailbone and breathe—it makes all the difference.

This move is all about control.

You’ll bring your knees apart with feet together, then press out and lower down.

Keep that lower back flat against the mat. If it starts to arch, you’ve gone too low.

Sounds simple, right? Just hold your legs at 45 degrees and pulse.

But after everything you’ve done so far, your abs will definitely be talking to you.

Flex those feet and keep pulsing for a count of 10. You’ve got this.

Now we’re shifting gears to work the hips and glutes—hello, pilates body goals.

You’ll lift into a bridge, then open and close your legs like butterfly wings.

Try to keep your hips super stable. No rocking side to side.

Stay in that bridge position because we’re not done yet.

Glue your inner thighs together and pump those hips up for 10 pulses.

This is one of those easy pilates for beginners moves that still delivers serious results.

This one adds a twist—literally.

You’ll turn your knees out, press your heels together, and drive up fast while lowering down slow.

It’s a great pilates ab workout move that also sculpts your glutes.

Time to work that waistline.

You’ll set up in a side kneeling position and crunch your top leg in and out.

If you want more of a challenge, shoot that top arm out as you extend. It’s all about that pilates aesthetic.

Here’s your first hold—30 seconds on one side.

Stack your feet or put one in front of the other, whatever feels stable for you.

If you need to drop to your forearm, that’s totally fine. Just don’t give up.

This pilates routine at home staple targets your outer thighs and deep hip muscles.

You’ll lift your feet like they’re resting on an imaginary stool, then open and close your top knee.

After the clams, straighten that leg and pump it up. Feel the burn yet?

Same thing, other side.

Push that forearm into the floor to keep your shoulder stacked and stable.

Remember to keep rotating from the hip as you kick out. That’s where the magic happens.

Back to side kneeling, but now we’re evening things out.

Fingertips by your temples, crunch in, and extend back out.

Hold that leg up strong at the end and pump for 10. Your waistline will thank you.

Another 30-second hold. You know the drill.

Push the floor away from you and keep that core engaged.

This is part of what makes a solid pilates workout routine—building strength on both sides equally.

Flip onto your stomach for this one.

You’ll lift your upper body, squeeze those shoulder blades together, and pump your arms up and down.

It’s like the classic hundreds, but reversed. Great for your back and your pilates results.

Last one—let’s finish strong.

You’ll start in a forearm plank, push up into a downward dog, then peel forward and hold.

Load up those shoulders by shifting your weight forward. Chin in front of your fists, glutes squeezed.

This is how you wrap up a pilates workout plan the right way.