Skip to main content Tom's Guide Tom's Guide Search Tom's Guide View Profile Newsletters Best Picks Entertainment Switch 2 Pre-Orders Computex 2025 Best laptops Best Mattress Wordle Today Recommended reading Forget the gym — this Pilates abs workout strengthens your deep core muscles in just 8 minutes 8 moves and 8 minutes are all you need to activate your deep core, sculpt your abs and improve posture, according to a Pilates instructor 8 minutes, no equipment — this 8-move Pilates abs workout works your deep core muscles Forget sit-ups — build core strength and boost your mobility in just 15 minutes with this Pilates routine Forget weights — this 10-minute bodyweight workout sculpts strong abs Forget the gym — this 20-minute Pilates session will improve your core strength, posture and balance I tried this 7-minute intense core workout — here’s what happened to my abs All you need is 5 minutes to build core strength and stability, according to a certified Pilates instructor Jane McGuire 22 May 2025 These slow and controlled exercises focus on deep core stability When you purchase through links on our site, we may earn an affiliate commission. Here’s how it works. (Image credit: Shutterstock) If you’re looking to build a strong and stable core, we’ve got good news — according to a certified Pilates instructor, you don’t need to spend hours in the gym doing planks and sit-ups. You only need five minutes and the right exercises. The workout below, designed by Pilates instructor and Lean app founder Lilly Sabri, uses slow and controlled movements to keep your core engaged. The workout focuses on deep core activation to help you strengthen and sculpt your abdominal muscles and deep stabilizer muscles. Ready to give it a go? Read on to find out more. You may like Forget the gym — this Pilates abs workout strengthens your deep core muscles in just 8 minutes 8 moves and 8 minutes are all you need to activate your deep core, sculpt your abs and improve posture, according to a Pilates instructor 8 minutes, no equipment — this 8-move Pilates abs workout works your deep core muscles What is the workout? The workout features some key Pilates exercises that focus on the deep core. You’ll do each for 45 seconds, followed by a 10 second break. There’s only five exercises in total, and you won’t need any extra equipment. That said, you might want to use one of the best yoga mats to lie on. Here’s the exercises: 5 Min Abs Workout at Home | Slow & Controlled Pilates Burn for Summer - YouTube Reverse crunches: 45 seconds To do a reverse crunch, start by lying on your back. Make a diamond shape with your hands, and place this underneath your sit bones for support. From here, slowly, and with control, lift your legs up to the ceiling — the move should be coming from your abs, not your hip flexors. Think about keeping your core engaged, sucking your belly button into your spine. Lift your hip a few inches off the floor at the top of the movement, before slowly reversing back to your starting position — don’t let your legs flop back down to the ground. If this is too much, the modification here is to do crunches. Leg lowers: 45 seconds For this exercise, keep your hands underneath your glutes, and your core engaged. Raise both legs up to the ceiling with your toes pointed. Keeping the leg extended, slowly lower it down until it’s a few inches from the floor, then bring it back to your starting position. Repeat on the opposite side, and keep switching legs. It’s essential to make sure your lower back stays pressed into the floor for this exercise. If you notice your back peeling off the floor, switch to the modification, which is Pilates toe taps. Ab hold: 45 seconds Start by interlocking your fingers, with your thumbs pointing up. Lying on your back, place your thumbs on the floor behind your head. Lift your legs into a double-leg tabletop and hold. Keep squeezing your core. If you find this exercise too tricky, modify it by keeping your hands by your temples, your head and neck lifted, and lifting just one leg at a time. In the final 20 seconds, Lilly will progress this exercise by adding tiny leg movements, moving one leg a few centimeters forward, then the other. Pilates roll up: 45 seconds Think of this as a very slow sit-up. Start by extending both arms out behind your head. Engage your core and slowly roll up, one vertebrae at a time. Once you reach sitting, reverse the movement, slowly rolling back down to the mat. Keep repeating this. If it’s too much, the modification here is to place your hands by your temples and do crunches. Pilates hundreds: 45 seconds The last exercise is a set of Pilates hundreds. Start by lying on your back and lifting both legs into tabletop position. Extend your arms by your side, engage your core, and pump your arms up and down quickly. Breath in for five pumps, and out for five pumps. If this is too much, lower your legs to the mat. What are the benefits? (Image credit: Getty images) All of these classic Pilates core exercises focus on the deep abdominal muscles, used to stabilize and support the midsection as you move. Strengthening these muscles can help improve your posture and protect you from lower back pain. Pilates can also improve your flexibility and stability, essential, whatever you’re training for. Sign up to get the BEST of Tom's Guide direct to your inbox. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. Contact me with news and offers from other Future brandsReceive email from us on behalf of our trusted partners or sponsorsBy submitting your information you agree to the Terms & Conditions and Privacy Policy and are aged 16 or over. This workout probably won’t leave you feeling exhausted or like you’ve worked up a serious sweat, but Pilates is all about small, controlled, precise movements to target your core. This low-impact workout is suitable for all levels, as Lilly offers modifications for beginners, and the slower you move, the better. If sculpting visible abs is your goal, regular Pilates practice can help tighten and tone your midsection. You’ll want to pair your Pilates practice with good nutrition, cardio, and strength training. Whatever your goal, the slow, controlled movements will help build strength and endurance, without the impact of running or jumping. More from Tom's Guide No gym, no problem — this 35-minute Pilates workout builds full-body strength and tones your core I tried this 3-move shoulder workout — here’s what happened to my upper body Ditch sit-ups — strengthen and define your core with 1 dumbbell and this 5-move ab workout Today's best Yoga Mats deals $13.83View See all prices We check over 250 million products every day for the best prices Jane McGuire Social Links Navigation Fitness editor Jane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fitness related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past five years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, you'll find Jane striding round the Surrey Hills, taking far too many photos of her puppy. 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Forget the gym — this Pilates abs workout strengthens your deep core muscles in just 8 minutes 8 moves and 8 minutes are all you need to activate your deep core, sculpt your abs and improve posture, according to a Pilates instructor 8 minutes, no equipment — this 8-move Pilates abs workout works your deep core muscles Forget sit-ups — build core strength and boost your mobility in just 15 minutes with this Pilates routine Forget weights — this 10-minute bodyweight workout sculpts strong abs Forget the gym — this 20-minute Pilates session will improve your core strength, posture and balance Latest in Fitness Huge May fitness sale knocks up to 50% off Echelon, Matrix and more Huge Nike Memorial Day sale live — 23 fitness deals I'm shopping from $18 Epic New Balance Memorial Day sale live from $18 at Amazon — 15 deals I’d shop on sneakers, apparel and more Father's Day golf deals — get the golf gadgets dad wants on sale 12-year study reveals the type of exercise that makes you live longer — it's not cardio This one simple exercise reduces stiffness in your hips and boosts mobility — according to a personal trainer Latest in Features What is Claude? 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