15 Minutes to a Stronger Core: 3 Essential Pilates Moves

Understanding the Core Beyond the Surface

The core is often misunderstood as just the visible abdominal muscles. While these muscles are an important part of the core, they are not the only ones that contribute to overall strength, stability, and posture. To truly develop a strong core, it's essential to focus on deeper muscles such as the transverse abdominis and multifidus.

Instead of relying solely on traditional exercises like crunches, consider incorporating a deep core workout designed by Pilates instructor Michelle D’Onfronio. This routine targets the deeper layers of the core and offers a more comprehensive approach to strengthening your entire midsection.

The Deep Core Workout

This three-move routine can be completed in under 15 minutes, making it an efficient way to build core strength. For a greater challenge, you can perform two or three sets of each exercise.

1. The Hundred

Sets: 1-3
Reps: 100

To begin, lie on your back with your legs elevated and knees bent at 90 degrees so that your shins are parallel to the floor. Reach your arms straight up above your head.

Inhale to prepare, then lift your head, neck, and shoulders off the mat while lowering your arms to a position parallel to the floor. Exhale as you pump your arms up and down for a count of five, and inhale as you do the same for another count of five. Repeat this until you complete 100 pumps.

To increase difficulty, extend your legs and lower them to a 45-degree angle or add hand weights. According to D’Onfronio, "The hundred is a classic Pilates warm-up that builds endurance in the deep core muscles, stabilizes the spine and connects breath with movement."

Engaging the transverse abdominis helps improve posture, support the lower back, and lay the foundation for more advanced exercises. The rhythmic arm pulses also boost circulation and energy, making it a great way to kickstart both your body and mind.

2. Plank

Sets: 1-3
Time: 30-60 seconds

Start 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 your body, keeping your head, neck, and back aligned. Hold this position for the specified time. To make it harder, try alternating between supporting yourself on your hands and forearms while keeping your body still.

D’Onfronio explains that "the plank is one of the most powerful full-body Pilates moves for building strength, control and balance." It activates the entire core, shoulders, arms, glutes, and legs, making it a functional and efficient exercise.

Regular practice of the plank improves shoulder stability, enhances spinal alignment, and supports overall body integration, which is essential for everyday activities like lifting and carrying.

3. Teaser

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’Onfronio notes 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.