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Only got 15 minutes to train your core? This Pilates instructor says these are the three moves you should do
Your core goes much deeper than the abs on the front of your stomach.
While these surface-level muscles form an important part of the core, they’re not the only ones you should be training if you care about posture, stability, and control.
You need to be targeting deeper core muscles as well, like your transverse abdominis and multifidus.
So instead of blasting your abs with another set of crunches, try doing this deep core workout from Pilates instructor Michelle D’Onfronio.
D’Onofrio leads operations across several studios and is a comprehensively trained Pilates teacher. She has six years of experience in London and Buckinghamshire and is qualified with the Australian Pilates and Physiotherapy Institute. D’Onofrio is currently completing a 600-hour classical Pilates teaching certification under mentor James Shaw, an industry-leading education provider and classical Pilates Teacher.
The workout
- The hundred: Sets: 1-3 Reps: 100
- Plank: Sets: 1-3 Time: 30-60sec
- Teaser: Sets: 1-3 Reps: 5
A single run through of these three moves should take you just under 15 minutes. If you want a challenge, try two or three sets.
1. The hundred
(Image credit: Yatta Pilates)
Sets: 1-3 Reps: 100
- Lie on your back with your legs elevated and knees bent at 90°, so your shins are parallel to the floor. Reach your arms straight up.
- Inhale to prepare and lift your head, neck, and shoulders off the mat as you lower your arms so they’re parallel to the floor.
- Exhale as you pump your arms up and down for a count of five, and inhale as you pump your arms up and down for a count of five. Complete 100 pumps in total.
- To make it harder, extend your legs and lower them to 45° (as seen in the image above) or add hand weights.
“The hundred is a classic Pilates warm-up that builds endurance in the deep core muscles, stabilizes the spine and connects breath with movement,” explains D’Onofrio.
“By engaging the transverse abdominis—the deep abdominal layer that acts like a natural corset—it helps improve posture, supports the lower back, and lays the foundation for more advanced exercises.
“The rhythmic arm pulses boost circulation and energy, making it a great way to kickstart both your body and mind. This exercise is especially beneficial after long periods of sitting or travel.”
2. Plank
(Image credit: Yatta Pilates)
Sets: 1-3 Time: 30-60sec
- Begin on your hands and knees, with your hands directly under your shoulders.
- Step your legs back so that they are straight, with your feet hip-width apart and your body held above the floor.
- Lengthen the body, keeping your head, neck, and back aligned and hold for time.
- To make it harder, try alternating between supporting yourself on your hands and your forearms, while keeping your body still.
“The plank is one of the most powerful full-body Pilates moves for building strength, control and balance. It activates the entire core, the shoulders, arms, glutes and legs, making it a functional and efficient exercise,” says D’Onofrio.
“Practicing the plank regularly improves shoulder stability, enhances spinal alignment and supports overall body integration. This is essential for lifting, carrying and moving well in everyday life.”
3. Teaser
(Image credit: Yatta Pilates)
Sets: 1-3 Reps: 5
- Lie on your back with both legs extended and as close together as possible, squeezing your inner thighs together.
- Inhale as you raise your arms overhead while simultaneously lifting your back off the mat and raising your legs so your legs and spine form a V shape.
- Exhale as you slowly roll your spine back to the mat while lowering your legs at the same time.
D’Onofrio says that the teaser challenges strength, flexibility and coordination all at once.
“It targets the deep abdominal muscles, hip flexors, and spinal extensors, helping to create balance between strength and mobility.”
“By requiring control through both lifting and lowering phases, the teaser builds precision and flow—two of the core Pilates principles. It’s also an empowering movement that encourages body awareness and mental focus.”
