When my schedule is packed and I can’t fit in a full Pilates class or yoga session, I usually turn to YouTube, roll out one of the best yoga mats for home workouts, and get moving without leaving the house.
I recently came across this Pilates-meets-strength training routine while trying to squeeze a 15-minute core workout into my day. It’s described as an “express core workout,” making it ideal when time is limited but you still want an effective session.
“This 15-minute core workout combines elements of strength training and Pilates to create a powerful flow that challenges strength, endurance, and coordination,” explains Izzy, the instructor behind the Pilates By Izzy YouTube channel.
How the Express Core Workout Is Structured
The routine centers on long, flowing sequences designed to build both endurance and strength. It’s best suited to those working at an intermediate level, as the movements are layered and performed with control.
Important Safety Notes Before You Start
Izzy encourages viewers to take breaks and modify movements based on individual needs, and recommends consulting a healthcare professional before starting any new fitness program. She also stresses the importance of never pushing through pain, particularly if you experience discomfort in the neck or back.
This workout is not advised if you are pregnant, have a heart condition, or are dealing with a current injury or health concern. Above all, Izzy reminds participants to prioritize proper form over intensity and listen closely to their bodies.
What You’ll Need and Which Muscles It Targets
Aside from your mat, the only equipment required is a Pilates ball. The workout targets the entire core, not just the abs, engaging the upper and lower abdominal muscles along with the obliques.
Although this session appears as day two of a 25-day challenge, it stands alone well. The workouts are free to access, and you don’t need to complete the earlier session to gain the benefits of this one.
Warm-Up and Movement Flow
The warm-up is short but effective, moving through a yoga-inspired sequence that includes child’s pose, downward dog, and cat-cow. There’s also a gentle backbend similar to upward dog, with options to bend the elbows or rest on the forearms if needed.
Once the main workout begins, Izzy uses the Pilates ball to guide you through each movement. Her instructions are clear and well-paced, with strong emphasis on syncing breath with movement. She clearly cues when to inhale and exhale, helping you activate the core muscles and use the diaphragm effectively.
Why This Short Workout Feels So Intense
Izzy’s slow, controlled pace creates continuous tension, leaving no room to rush through the exercises. Over time, this approach helps build a stronger mind-muscle connection, improving control and awareness.
While the routine includes only a handful of exercises, you spend longer on each as movements are gradually layered. This Pilates-style structure increases time under tension, meaning your muscles work harder in less time.
The higher repetition counts challenge muscular endurance and reinforce breath control. You will definitely feel the burn, but with just 15 minutes on the clock, the workout passes quickly. To get the most out of it, make sure you know how to properly engage your core and take time to warm up the hip flexors, as the routine also includes leg-focused movements.
