Easy 8-Minute PILATES HOURGLASS WORKOUT for Beginners (No Equipment)

Want to work on your waist without spending hours at the gym? Same.

This pilates hourglass workout is one of the best hourglass workouts you can do at home — just 8 minutes, no equipment, and beginner-friendly modifications included.

You’ll hit your abs, obliques, and even get a little core burn that rivals any ab workouts at home.

Stick with this (or add it to a 30 day hourglass figure workout plan) and you’ll start seeing pilates results faster than you think.

Ready? Let’s go.

We’re kicking off this pilates hourglass workout in a seated position.

You’ll twist side to side, tapping your opposite foot each time — it’s a simple move, but you’ll feel your obliques wake up fast.

Now you’re going to hover those legs and add a bicycle motion.

This one takes a bit of coordination, so don’t worry if it feels tricky at first.

Just find the rhythm and keep that core tight — your waist will thank you.

Time to take it down to the mat.

You’ll crunch up and rotate at the same time, which means you’re hitting both your upper abs and obliques in one move.

If you want that hourglass figure, this is one of the best ab workouts at home to get you there.

For this one, you’ll support your head with your right hand so you can really focus on the crunch.

The key here? Get nice and high each time you lift.

A lot of people do shallow side crunches and wonder why they’re not seeing results — don’t be that person!

Same move, just switching to the other side.

Keep that same energy and get as high as you can in each crunch.

Your obliques should be feeling the burn by now — that’s how you know it’s working.

Stay right where you are — we’re adding pulses.

You’ll count “one, two, three, four” then return to center.

Pulsing keeps your muscles under tension longer, so even though the movement is small, it’s sneaky hard.

Now you’ll place your hands under your lower back for support.

This protects your spine while you work your lower abs — an area a lot of people struggle to target.

Straighten those legs and crunch at an angle. You’ll feel this one deep in your core.

Keep those legs straight and start alternating — one leg up, one leg down.

The trick here is to keep your core really tight the whole time.

If your lower back starts lifting off the mat, you’ve gone too low with your legs. Just reduce your range of motion.

Don’t let the funny name fool you — dead bugs are seriously effective for building core stability.

You’ll extend the opposite arm and leg while keeping your back flat on the mat.

Neck feeling sore? Just lower your head down and keep working that core.

Go straight into bicycles from here.

Really focus on the rotation — you want your elbow reaching toward your opposite knee.

This is one of the best hourglass exercises at home because it targets your entire waistline.

This is a classic pilates move, and it’s going to make your abs shake.

You’ll hold a high crunch and pump your arms while keeping your gaze down between your thighs.

Tuck your chin to your chest and breathe — you’re almost through this small waist workout!

Roll onto your side for this one.

You’ll bring your upper leg forward and literally hug your waist as you crunch up.

Breathe out as you come up, breathe in as you lower — that breath work makes a real difference.

Now you’re coming up into a side plank.

You’ll dip your hip down, lift back up, then rotate.

If stacking your feet feels too hard, follow the modification on screen — there’s no shame in building up to it.

Swing those legs around and get right into the other side.

Same move — crunch up, lower down, and really use that exhale to power each rep.

Don’t rush through it just because you’ve done it before!

You’re so close to the finish!

Hold strong in that side plank and keep your form tight.

Your waist is going to thank you for pushing through this one.

Last exercise — let’s end this hourglass pilates workout with everything you’ve got.

Find that beat and really rotate, elbow to knee.

When you hear “sprint,” go as fast as you can for those final seconds. You’ve earned this finish!