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.
15-minute core workout
I found this Pilates-strength training routine while trying to fit in 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 to get a good workout.
Izzy, the instructor behind the Pilates By Izzy YouTube channel, says, “This 15-minute core workout combines strength training and Pilates to make a powerful flow that tests your strength, endurance, and coordination.”
The structure of the Express Core Workout
The routine is made up of long, flowing sequences that are meant to build strength and endurance. It is best for people who work at an intermediate level because the movements are layered and done with control.
Before You Start, Here Are Some Important Safety Tips
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 says that you should never push through pain, especially if your neck or back hurts.
If you are pregnant, have a heart condition, or are currently hurt or sick, you should not do this workout. Izzy’s main point is to tell participants to pay more attention to their form than to how hard they are working out and to pay close attention to their bodies.
What You’ll 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 can access the workouts for free, and you don’t have to finish the previous one to get the benefits of this one.
Flow of Movement and Warm-Up
The short but effective warm-up includes child’s pose, downward dog, and cat-cow, all of which are inspired by yoga. There is also a gentle backbend that is like 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 directions 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 core muscles correctly.
Why this short workout is so hard
Izzy’s slow, steady pace keeps the tension going, so there’s no way to rush through the exercises. This method helps strengthen the connection between your mind and muscles over time, which improves your control and awareness.
The routine only has a few exercises, but you spend more time on each one as the movements build on each other. This structure, which is similar to Pilates, makes your muscles work harder in less time by keeping them under tension for longer.
The higher number of repetitions tests muscle endurance
The higher number of repetitions tests muscle endurance and strengthens breath control. You will definitely feel the burn, but the workout goes by quickly because it only lasts 15 minutes. Make sure you know how to properly engage your core and take the time to warm up your hip flexors, since the routine also includes movements that focus on the legs.
