If you’re short on motivation or time, or simply want to add a focused finisher to your full-body workout, this 10-minute Pilates session fits perfectly. It’s designed to be quick, efficient, and effective, making it ideal for busy days when you still want to target your core without extending your training schedule.
With the help of a pair of dumbbells, Pilates instructor and physiotherapist Lilly Sabri has created a routine that targets the deep core muscles, helps define the waistline, and challenges almost every muscle across the midsection. The movements may look controlled, but they’re designed to leave your core fully engaged by the end.
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According to Sabri, this at-home Pilates routine focuses on slow, deliberate movements that activate the obliques, lower abs, and deeper stabilizing muscles. The goal is to support better posture, enhance core definition, and develop strength that lasts. Best of all, the entire workout takes just 10 minutes.
Equipment and Setup for Home Workouts
Throughout the session, Sabri uses a dumbbell, but she also suggests a yoga block alternative for those without weights. If you’re training at home regularly, investing in adjustable dumbbells can help you easily modify resistance between exercises. Using an exercise mat is also recommended, as many movements are floor-based and added cushioning can reduce pressure on your joints.
Workout Structure and Timing
This Pilates workout includes eight core-focused exercises. Each move is performed for 50 seconds, followed by 10 seconds of rest, creating a steady rhythm that keeps your muscles under tension while allowing brief recovery periods.
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Exercises Included in the Routine
- Kneeling side bend (left)
- Kneeling side bend with arm tap (left)
- Kneeling side bend (right)
- Kneeling side bend with arm tap (right)
- Half-kneeling single-arm overhead dumbbell side bend (right)
- Half-kneeling single-arm overhead dumbbell side bend (left)
- Ankle taps
- Twisted sit-up with punch (right)
- Twisted sit-up with punch (left)
- Tabletop hold
Why Unilateral Movements Matter
Many of the exercises in this workout rely on unilateral training, meaning one side of the body works at a time. This approach supports balanced strength development, preventing the dominant side from compensating for weaker muscles. Over time, it can help address muscle imbalances and highlight asymmetries you may not have noticed before.
Form Guidance and Training Benefits
During the workout, Sabri offers clear form cues and suggests modifications for anyone without equipment. The emphasis remains on keeping the core engaged throughout each movement and maintaining slow, controlled repetitions to maximize muscle activation and stability.
Making the Most of a Short Session
Ten minutes may seem brief, but when used effectively, it’s enough to strengthen your deep core, especially when added to the end of a longer workout. Following established activity guidelines, including performing muscle-strengthening exercises twice a week, can support long-term results. To aid recovery and reduce the risk of delayed onset muscle soreness, fueling your body with adequate protein intake can also play an important role.
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