After recently challenging myself to do an entire week of Pilates instead of my usual gym sessions, I’ve realised Pilates is one of those love–hate relationships for this gym and running bunny.
I definitely experienced the gentle yet effective muscle engagement that makes you discover strength in unexpected areas of your body. However as a fitness writer and busy mother I have limited time available for exercise and need to make every workout count.
Watch Zo and Em’s 15-minute Pilates-inspired ab workout:
This quick and fiery 15-minute Pilates-inspired ab routine packs six core-focused exercises into a short time. Each move lasts 45 seconds with a short 10-second rest in between. The moves include:
- Boat hold heel taps
- Side plank twists to dip
- Arm pulses
- Dead bugs
- Bear mountain climbers
- Leg raises with hip extension
Apart from an exercise mat to cushion the floor work, you won’t need any equipment, just your body weight and enough space to move and stretch out.
If you have never tried Pilates before or do not know these exercises yet there is no need to worry. The workout moves at a steady speed with gradual changes between positions & you can easily keep up by watching Zoe and Emily closely. I set up one of the top yoga mats & started the video to see how the session would go.
1. It made my core burn
When I tell you my core was on fire, I mean it was on fire. Because this session is so ab-focused, one muscle took centre stage: the transversus abdominis, which is the deepest layer of your abs.
My obliques and hip flexors started working hard as we switched from side plank twists to dips and then to arm pulses before finishing with dead bugs. I had to activate my abs more intensely to coordinate each movement while keeping my core tight and moving my arms and legs at the same time. Every second of the workout made me feel the effort in my muscles.
2. It was a full-body workout
A lot of the exercises in this routine are compound moves, so while the focus was definitely on my abs and core, the rest of my body didn’t get off lightly. The side plank variations and bear mountain climbers had my shoulders and upper back working hard to keep me supported as I braced through my midsection.
Believe it or not my quads were burning during the boat hold heel taps and bear mountain climbers. I also felt a good stretch through my hamstrings during the leg raises with hip extension. Even though this is an ab workout these muscles still need to stay engaged to help you move smoothly through each phase of the exercises. Your body really does work as a unit. That becomes especially clear when you slow things down and really feel the muscles you need to drive every rep.
3. Your hip flexors might ‘click’
If your hip flexors start clicking during this workout, it may be a sign that your abdominals aren’t doing enough of the work, or, as most trainers put it, you’re not engaging your core. That’s not the only reason, as it can also be due to range of motion, mobility, or a health condition. If it’s painful, stop and consult your physician.
One thing I learned during my barre teacher training is that hip flexor clicking during moves like heel taps or deadbugs usually happens because your stabilizing muscles are not working hard enough to keep your pelvis steady. These muscles are mainly your abs and glutes. The clicking sound comes from your hip flexor tendon snapping over bone. This is not harmful but it tells you to slow down and check your alignment. You should also pull your core in tighter. I found it helpful to support my neck during the last 15 seconds of arm pulses and to pulse one arm at a time instead of both. When things got too intense I would pause for a quick reset. This made a big difference. Taking a few seconds to correct your form is always better than pushing through and risking injury.
4. You really can get the benefits of Pilates in just 15 minutes
What surprised me most was how much core work I squeezed into such a short session without it ever feeling like a traditional ab workout. Yes, several moves were ab-dominant, but the variety meant I barely noticed how hard my midsection was working until the burn kicked in.
I didn’t do any endless sit-ups or hold static planks. Instead I moved my arms & coordinated my legs while doing movement patterns that you wouldn’t normally see in an ab workout. The transitions between exercises felt smooth. I went from lying on my back to side planks to a bear plank & then back down on the mat again. I spent more time focusing on what exercise came next rather than thinking about pain or boredom. The entire workout felt purposeful and efficient while keeping me genuinely interested. It delivered the classic Pilates benefits without making me watch the clock.
5. And it’s functional
Another standout benefit of this routine is how much functional training it packs into 15 minutes. The exercises mimic everyday actions like bending, twisting and reaching, so you’re not just working out, you’re training your body to move better in real life.
# Rewritten Text Regular practice helps you develop better body awareness while making your movements more efficient and improving your coordination and balance. Many people assume Pilates needs a 45 to 60 minute class to be effective. This workout shows that assumption is wrong. I got a complete workout in only 15 minutes and it was actually enjoyable rather than feeling like an obligation. When you do these routines regularly they strengthen your core muscles & improve your overall fitness & flexibility.
