Move · Videos · Pilates · 19 min

19-Minute Deep Core Pilates Workout, No Equipment

19-Minute Deep Core Pilates Workout, No Equipment — video by Courtney Watts Play · 19:15

Video by Courtney Watts on YouTube · Open on YouTube

A certified personal trainer who specialises in Pilates leads a quick core class: dead bugs, knee sways, reverse curls, the hundred, bridges, forearm leg circles, planks with knee taps and knee drives, then kneeling side bends and a short stretch. Handy for a busy day.

  • 19 min
  • All levels
  • Low impact (no jumping)
  • mat
Open in VideosLog it in Train

Step by step 10

Tap a time to watch that step in the video.

  1. Lie on your back, arms in a goalpost shape, and sway the knees side to side to loosen the hips. 0:05
  2. Dead bug: legs in tabletop, spine imprinted, reach opposite arm and leg long with the belly drawn in. 0:57
  3. Knee sways: palms down, drop the knees only as far as the shoulder blades stay down; then add leg extensions. 2:04
  4. Reverse curls: shoot the legs out, then draw the knees in and lift the hips; then a quick hundred. 3:33
  5. Bridges with the arms reaching up, lifting and lowering, then a hold at the top. 5:04
  6. On the forearms: legs up and slow leg circles each way, with a smaller range if you feel it in the hip flexors. 6:02
  7. Forearm plank with knee taps, high plank, down-dog ripples, then knee drives toward the chest in a plank. 7:37
  8. Kneeling side bends, one leg out, hands behind the head: move slowly, add arm reaches, then elbow-to-knee crunches. 10:38
  9. Other side: the same kneeling side bends with arm reaches, then the elbow-to-knee crunches. 13:20
  10. High plank hold and see-saw rocks, then cobra or upward dog, child's pose and seated side stretches. 16:17

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Imprint the spine and draw the belly button in as you extend in the dead bug
  • In knee sways, drop the knees only as far as your shoulder blades stay on the mat
  • Move slowly in the side bends; lift from the crown rather than collapsing

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Shoulders takes loadforearm and high planks, down dog, side plank
  • Wrists & hands takes loadhigh plank knee drives, down dog, side plank
  • Neck moveshundred and reverse curls with head lifted
  • Elbows movesforearm plank, forearm-propped leg circles
  • Upper back moveskneeling side bends, cobra
  • Lower back movesreverse curls, rock and roll, cobra
  • Hips movesleg circles, reverse curls, bridges
  • Knees moveskneeling side bends, knee taps, child's pose
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Legs at 45 degrees or bent; head stays down; smaller knee drops and circles

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

More like this

Browse all 764 videos

Video by Courtney Watts; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety