Short on time? This 15-minute Pilates workout hits every muscle and tones your entire body using just your body weight.
No fancy equipment or expensive gym memberships needed – just grab your mat and finally get that strong, confident feeling you’ve been wanting.
This routine fits perfectly into your crazy schedule, whether it’s morning, lunch break, or evening me-time.
Criss Cross
First up, this Pilates move fires up your core and obliques with controlled rotation movements.
Perfect for your home Pilates workout, it targets your abs and sides while building that mind-muscle connection.
How to perform:
- Begin by rolling back to a position that engages your core
- Place your fingertips by your temples
- Rotate as you breathe out, moving your elbow toward the opposite knee
- Maintain a slow and controlled movement
Ab Curl/ Chest Lift
Next, these controlled crunches are ideal for your mat Pilates workout and will help build your Pilates body.
Whether you lift all the way up or just a little, focus on quality movement targeting your abs.
How to perform:
- From a seated position, slowly and with control, work your way down to the floor
- Place your fingertips by your temples
- Come up as high as you can
- A small lift is also acceptable if you are new to the exercise
The Hundred
Moving on to the Pilates hundreds – one of the most iconic Pilates moves that’ll have your abs burning.
This core Pilates exercise combines breathing with movement for an incredible abdominal challenge.
How to perform:
- Bend both knees to a 90-degree angle at the hips and knees
- Lift into a crunch position and pump your arms up and down
- Keep your chin tucked to your chest and your belly button pulled toward your spine
Alternating Leg Taps
From there, these controlled leg lifts build core stability while challenging your deep abdominal muscles.
A brilliant addition to your everyday Pilates routine that tests balance and core control.
How to perform:
- Lie on your back with your hands supporting your head
- Bend your knees at a 90-degree angle, with your shins parallel to the floor
- Slowly tap your left foot down to the floor, then return it to the starting position
- Repeat with your right foot
- Finally, tap both feet down at the same time and return to the starting position
Knee Cross Crunch
Following that, this challenging Pilates move combines core strength with coordination to work your abs and obliques.
Don’t worry if you can’t go all the way – work within your range.
How to perform:
- Straighten one leg while keeping the other knee bent
- Extend the arm on the bent-knee side out to your side
- Rise up and rotate at the top
- You can perform a smaller range of motion if the full movement is too challenging
Push Up with Leg Raise
Coming onto all fours now, this dynamic exercise combines upper body strength, core stability, and glute activation for a full-body challenge.
Excellent for your at home Pilates workout.
How to perform:
- Start on all fours, with your hands directly under your shoulders
- Engage your core and lift your right leg to hover behind you
- With the leg lifted, lower your chest into a press-up position
- Slowly push back up to your starting position, keeping your leg elevated
- Lower your right leg and repeat the same steps on the left side
Bear Pose Knee Taps
For the next exercise, this core Pilates move will have your abs working overtime while building serious core strength.
Great for your mat Pilates workout – start small and work your way up
How to perform:
- Position yourself in a “box” shape on your hands and knees
- Tuck your toes under, keep your back flat, and pull your core in tight
- Lift your knees a few inches off the floor
- Tap them down, and then lift them back up again
Plank Walk-Ins
Moving into plank position, this dynamic Pilates move combines core work with hamstring and calf stretching for an incredible full-body burn.
Feel every muscle working as you move through this challenging exercise.
How to perform:
- Get into a plank position with your fingertips spread
- Walk your feet in toward your hands and then walk them back out
- The movement should be slow and controlled
Reverse Plank with Knee Drives
Flipping onto your back, this challenging exercise works your glutes, hamstrings, and core while building incredible posterior strength.
Begin by holding the position – knee drives add extra core challenge when ready.
How to perform:
- Sit on the floor with your fingertips facing forward and your heels dug in
- Lift your hips high and drop your head back
- To make it more challenging, drive one knee at a time into your chest
Reverse Tabletop Bridge
Finally, these powerful glute bridges build strong glutes and hamstrings while supporting your lower back.
Squeeze those glutes at the top and feel them working hard.
How to perform:
- Lie on your back with your knees bent and heels dug in
- Lift your hips up high, squeezing your glutes
- Lower them back down
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
