A strong core is more than just having visible abdominal muscles. It supports posture, balance, and stability, making daily movements easier.
But while I know how important core training is, I have to admit that I sometimes slack off on it, especially for women who are transitioning through life stages.
The thought of doing crunches, mountain climbing, or holding planks at the end of a gym session fills me with dread. So I quit my core job completely.
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That was until a few weeks ago when I came across this low-impact, no-equipment workout on Instagram. I’ve been doing it at the end of (almost) every workout ever since.
Created by Ash Sewell, Pilates instructor and founder of Studio Ash.
“This mindful core workout is designed to strengthen your body awareness and control while strengthening your deep core muscles,” says Sewell. Fit & Well.
“Rather than just feeling the burn, the goal is for women to understand how to properly engage their core so they can move more powerfully and confidently in their daily lives.”
This routine includes a series of slow, controlled, Pilates-inspired movements that focus on activating your deep core muscles while connecting with your breath.
It’s only been a few weeks, but this routine is already part of my training rotation. I can’t wait to see the long-term benefits.
How to do a 15 minute core workout
Sewell’s routine focuses on stability, control, and coordination by connecting the body and breath.
For an ongoing version of the workout, sign up for Sewell’s Pilates platform Studio Ash. Or you can familiarize yourself with the movements below and perform them on your own.
The workout includes 6 exercises.
- Connection between breathing and body
- toe tap
- dead bug
- lower your legs
- scissors
- diagonal twist
1. Connection between breathing and body
manner:
- Begin by breathing in through your nose and expanding your rib cage.
- Exhale slowly and tighten your abdominal muscles deep.
- Focus on the overall length of your spine instead of overly squashing or rounding.
- Avoid squeezing or straining when connecting to your core. The goal is to engage the stomach in a supportive manner, rather than forcing it in.
“Core work should always start with breathing and conditioning,” Sewell says. “If these fundamentals are in place, the exercises will be more effective.”
2. Toe tap
manager: 10-12 on each side
advantage: Increases deep core awareness while supporting the spine.
manner:
- Lie on your back with your hips and knees bent at 90 degrees and your arms at your sides.
- As you exhale, slowly draw your lower abdomen in and engage your core.
- Slowly lower one leg, keeping your knee bent at 90 degrees, and tap your toes on the floor to return to the starting position.
- Repeat on the other side.
- Move slowly and focus on maintaining stability throughout your pelvis.
Trainer tips: Keep your lower back neutral and avoid arching away from the mat. When your hips begin to lift, reduce your range of motion and stop before your toes touch the floor.
3. Dead bug
manager: 8 pieces on each side
advantage: Improves upper and lower body coordination while strengthening deep core stabilizers.
manner:
- Lie on your back with your arms extended straight above you and your hips and knees bent at 90 degrees in a tabletop position.
- Keep your ribcage soft and connected to the mat, rather than expanding upwards.
- As you exhale, slowly lower one arm behind your head and lower and stretch the opposite leg.
- Stop just before your hands and heels touch the floor.
- Return to starting position and repeat on the other side.
Trainer tips: Move slowly and in a controlled manner to avoid shaking your pelvis. Focus on stabilizing your torso while moving your arms and legs.
4. Lower your legs
manager: 10-12 on each side
advantage: Strengthens the lower abdomen and improves core endurance.
manner:
- Lie on your back and extend your legs straight up.
- Gently press the back of your ribcage into the mat to support your spine.
- Engage your core and slowly lower one leg, stopping before your lower back begins to arch.
- Lift your leg back to the starting position and repeat the motion with the other leg.
- Continue alternating sides with each repetition.
Trainer tips: Lower your legs only as far as you can maintain core control. Bending your knees slightly will make the exercise easier.
5. Scissors
manager: 10-12 on each side
advantage: Strengthens your lower abdominals while increasing hamstring length and improving core control.
manner:
- Lie on your back and extend your legs straight up.
- Lift your head, neck, and shoulders off the mat, interlace your fingers behind one leg, and slowly pull it toward you.
- Raise your torso slightly toward that leg while engaging your core.
- As you exhale, switch legs and move the opposite leg toward you while keeping your upper body lifted.
- Stretch your legs as you move, one reaching towards the ceiling and the other towards the ceiling.
Trainer tips: Keep your core tight and support your lower back as you switch legs. Instead of pulling your neck, use your abdominal muscles to lift your torso.
6. Diagonal twist
manager: 10-12 on each side
advantage: While strengthening the muscles along the sides of your lower back, you will also be challenged to control rotation through your core.
manner:
- Lie on your back in a tabletop position with your hips and knees bent at 90 degrees.
- Place your hands behind your head and point your elbows to your sides.
- Lift your head, neck, and shoulders off the mat and engage your upper abdomen.
- Rotate your torso to the right and straighten your right leg, bringing your right elbow and left knee closer together.
- Return to the beginning and repeat on the other side.
Trainer tips: Instead of drawing your elbows across your body, rotate them away from your ribcage. Move slowly and focus on controlling the rotation of your torso.
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