Pilates Core Flow
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Pilates builds strength from the inside out, teaching your deep core to work the way it should. This gentle 20-minute flow moves through classic mat exercises, using a Pilates ring to add a little feedback and resistance. There is no jumping and no strain - just slow, precise movement and steady breathing. Perfect for beginners and lovely on a recovery day.
Kit for this workout
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The workout
Beginner · about 20 minutes, start to finish.
Warm-up
- Deep breathing into the ribs - 5 breaths
- Pelvic tilts - 10 reps
- Knee sways - 30 seconds
Main workout
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The hundred
45 secondsHead and shoulders lifted, legs out, pump the arms as you breathe steadily.
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Ring chest press
10 slow repsHold the ring at your chest, squeeze it in and release with control.
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Single-leg stretch
45 secondsDraw one knee in as the other leg extends, swap smoothly, keep the core braced.
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Ring inner-thigh squeeze
12 repsRing between the knees, lie back, squeeze and release slowly.
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Roll-up
8 slow repsPeel up off the mat one vertebra at a time, then lower back down with control.
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Swimming
45 secondsOn your front, lift opposite arm and leg, alternate in a slow flutter.
Coach's tip
Quality over quantity, always. Move slowly, breathe into your ribs, and draw your belly button gently towards your spine on every rep - Pilates rewards control, not speed.
More home workouts
This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.