When I don’t have time for a full Pilates or yoga class, I usually go to YouTube, roll out one of the best yoga mats for home workouts, and get moving without leaving the house.
A 15-minute workout for your core
15-minute workout for the core
I found this routine that combines Pilates and strength training while I was trying to fit a 15-minute core workout into my day. It’s called a “express core workout,” which means it’s great for when you don’t have much time but still want a good workout.
Izzy, the teacher behind the Pilates By Izzy YouTube channel, says, “This 15-minute core workout combines elements of strength training and Pilates to create a powerful flow that challenges strength, endurance, and coordination.”
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The structure of the Express Core Workout
The main focus of the routine is long, flowing sequences that help build strength and endurance. The movements are layered and done with control, so it’s best for people who are at an intermediate level.
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Important Safety Tips to Keep in Mind Before You Start
Izzy tells people to take breaks and change their movements to fit their needs. She also says that people should talk to a doctor before starting any new fitness program. She also stresses how important it is to never push through pain, especially if your neck or back hurts.
If you are pregnant, have a heart condition, or are currently dealing with an injury or health problem, you should not do this workout. Izzy tells everyone to pay attention to their bodies and focus on getting the right form over how hard they are working.
What You Need and Which Muscles It Works
You only need a Pilates ball and your mat. The workout works out the whole core, not just the abs. It works out the upper and lower abdominal muscles as well as the obliques.
This session looks like day two of a 25-day challenge, but it works well on its own. You don’t have to do the previous session to get the benefits of this one, and the workouts are free to access.
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Flow of Movement and Warm-Up
The warm-up is short but effective; it includes child’s pose, downward dog, and cat-cow, which are all yoga poses. There is also a gentle backbend that is similar to upward dog. You can bend your elbows or rest on your forearms if you need to.
Izzy will show you how to do each move with the Pilates ball once the main workout starts. Her instructions are clear and easy to follow, and she puts a lot of emphasis on breathing with movement. She clearly tells you when to breathe in and out, which helps you use your diaphragm and activate your core muscles.
Why This Short Workout Is So Hard
Izzy’s slow, steady pace keeps the tension going, so there’s no time to rush through the exercises. Over time, this method helps strengthen the connection between your mind and muscles, which improves your control and awareness.
Even though the routine only has a few exercises, you spend more time on each one because the movements are added on top of each other. This structure, which is like Pilates, makes you spend more time under tension, which means your muscles work harder in less time.
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The higher repetition counts make your muscles work harder and help you learn how to control your breath. You will definitely feel the burn, but the workout goes by quickly with only 15 minutes on the clock. Make sure you know how to properly engage your core and warm up your hip flexors before you start the routine, which also includes leg-focused movements.
