Move · Videos · Pilates · 14 min

15-Minute Everyday Pilates for Abs and Core

15-Minute Everyday Pilates for Abs and Core — video by Lottie Murphy Play · 14:17

Video by Lottie Murphy on YouTube · Open on YouTube

A focused Pilates core class: kneeling knee hovers, single-leg floats and chest lifts, single leg stretch, half roll-backs with twists, roll-ups and criss-cross, ending with a low plank. Good once you know the basics.

  • 14 min
  • Intermediate
  • Low impact (no jumping)
  • mat
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Step by step 10

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  1. On all fours, navel drawn in: hover the knees an inch off the mat and lower, then small pelvic tucks. 0:15
  2. Heels together, toes apart in a plank: small hip pikes up and back down, shoulders away from the ears. 2:07
  3. On your back, right leg long: float it up and down with the pelvis still, then chest lifts and curl-up leg raises. 2:56
  4. Other side: float the left leg, then chest lifts with the right knee over the hip and curl-up leg raises. 4:55
  5. Single leg stretch: legs in tabletop, chest lifted, reach one leg away at a time, adding the opposite arm. 6:24
  6. Half roll-backs with a twist at the top, then hold the roll-back and reach the arm back on each side. 7:11
  7. Roll-ups: legs long and feet flexed, roll down slowly with the arms reaching, then peel the spine back up. 9:13
  8. Roll back halfway with the palms together, legs floating, and pulse, then reach side to side. 10:19
  9. Criss-cross: legs in tabletop, rotate from the centre of the chest, not just elbow to knee. 11:13
  10. Sphinx stretch on the forearms, a low plank on the knees then the toes, and rest in child's pose. 12:34

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

Form cues from the coach

  • Draw the navel towards the spine without rounding the back
  • Keep the pelvis still while the legs move
  • Rotate from the centre of the chest in criss-cross, not just elbow to knee

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Shoulders takes loadall-fours knee hovers, pike, forearm plank
  • Wrists & hands takes loadknee hovers and pike on the hands
  • Neck moveschest lifts, roll-ups, criss-cross
  • Elbows movesforearm plank, sphinx
  • Upper back movesroll-backs with twists, chest lifts
  • Lower back movespelvic tucks, chest lifts, roll-backs, criss-cross
  • Hips movesleg floats, tabletop legs, single leg stretch
  • Knees movesall fours, knee hovers, tabletop legs, 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: Rest the knees in the hovers and the head in single leg stretch

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

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Video by Lottie Murphy; 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