Try This Exclusive 15-Minute Pilates Core Workout from the SWEAT App

This 15-minute Pilates core workout will give you a glimpse into what SWEAT's Pilates program is all about. Hint: You're going to be hooked.

Kayla Itsines' SWEAT app has grown a lot since its inception, adding heavy lifting, HIIT, and power-based programs hosted by badass trainers to live alongside its traditional high-intensity cardio-focused classes. To diversify its options for those who prefer not to be left breathless, the brand has since launched yoga and barre programs for a chiller (but still killer) workout. Looking for a change? The 16-week Pilates program is the switch up your fitness routine needs, and you can test the waters with an exclusive 15-minute Pilates core workout, below.

The Pilates program was crafted by trainer and former dancer Sara Colquhoun, a certified Pilates instructor with two decades of experience. The workouts use mat-based Pilates, and are designed to build core strength and mobility while improving muscle definition and posture, Colquhoun tells Shape. The goal is to help you develop balance and mobility while improving posture and technique. The best part? The program requires minimal equipment. Outside of some basic household items such as a chair and towel, all you need is a yoga mat, dumbbells, resistance bands, and a jump rope to take full advantage of the workouts.

Here's what to expect: Each week Colquhoun will guide you through three to four resistance classes, as well as one recovery session. The resistance classes are split into strength and conditioning workouts, which focus on controlled movements, and high-intensity interval Pilates (HIIP), which throws some cardio into the mix. These classes follow familiar Pilates sequences ranging from 30 to 50 minutes total, all of which can be considered full-body workouts. That said, each class still has its own focus to challenge specific muscle groups and, in turn, help you build strength strategically. (

If you're short on time, you'll also have the option of doing shorter express resistance workouts that range from 10 to 20 minutes in length. These classes are more targeted and can be geared toward the upper, lower, or full body. The recovery sessions feature mindful movement classes, which focus on gentle stretches using breathing exercises. Additionally, the program recommends two optional low-intensity cardio sessions to round out the week. (More: Here's What a Perfectly Balanced Weekly Workout Schedule Looks Like)

Get a taste of the Pilates program with a 15-minute Pilates core workout designed by Colquhoun exclusively for Shape. "A strong core is a foundation for a strong body. I love that every Pilates exercise teaches you how to use and strengthen your abdominal muscles. This express core strength workout is one of my go-to favorites for targeting your core in less than 15 minutes," she says.

Keep in mind that this workout does not include specified warm-up moves, so be sure to loosen up and get your blood flowing before hitting the mat. Being mindful of your breathing pattern is also key as you flow through these sequences, says Colquhoun. "Throughout this workout, it's important to remember to use your breath to your advantage. It is there to support you and help you through the movements, especially when it starts to burn," she says.

15-Minute Pilates Core Workout

How it works: This quick 15-minute core-strengthening Pilates workout is split into two sequences. Sequence one has seven exercises, while sequence two has eight. Do each exercise back-to-back for 60 seconds without stopping in between. This workout can be done anywhere and you can even repeat the sequences twice if you're looking for more of a challenge.

What you'll need: A yoga mat and open space

Sequence 1

Pike to Hover

A. Start in a pike position. Breathe in, roll shoulders away from ears, and press away from the floor to lengthen tailbone to the sky. A deep stretch should be felt in the back of legs.

B. Exhale and slowly bend knees until they're hovering just above the mat.

C. Inhale and stretch legs back into a pike position. Repeat.

Pelvic Curl

A. Lie on back with knees bent and feet flat on the floor. Exhale, tuck pelvis, and roll hips toward the sky to form a straight line from knees to neck.

B. Inhale and hold at the top while engaging glutes and core.

C. Exhale and roll down joint by joint through spine until pelvis is in a neutral position. Repeat.

Spine Twist

A. Lie on back with legs in tabletop position. Squeeze legs together and extend arms to form a "T" shape.

B. Inhale and bring knees across to one side of body. Twist as far as possible while keeping arms and shoulders pressed to the floor.

C. Exhale and draw legs back to center. Repeat on the other side, and continue alternating sides.

Chest Lift

A. Lie on back with legs in tabletop position. Squeeze legs together and place hands behind head for support.

B. Exhale and crunch upward, lifting head, neck, and chest off the floor. Engage abs, tucking lower core toward spine to remain stable.

C. Inhale and lower chest back down to the mat. Repeat.

Oblique Chest Lift

A. Lie on back with legs in tabletop position. Squeeze legs together and place hands behind head for support.

B. Exhale and lift chest while twisting torso to one side. Keep legs and pelvis stable. The movement should come from oblique muscles, not elbow.

C. Inhale and lower chest down to the mat. Complete eight reps on the left side. Switch sides; repeat.

Single-Leg Stretch

A. Lie on back with legs in tabletop position and hands behind head for support, then lift head and chest into a crunch.

B. Extend one leg straight in front, simultaneously bringing opposite knee in toward chest. Then swap legs.

C. Continue swapping legs, keeping core engaged and lower back pressed firmly into the floor. Don't forget to breathe.

Double-Leg Stretch

A. Lie on back with legs in tabletop position and hands behind head for support, then lift head and chest into a crunch.

B. Exhale and extend both legs straight out in front. Maintain stability in pelvis and keep core engaged.

C. Inhale and return legs to tabletop. Keep chest up off the mat. Repeat.

Sequence 2

Bicycle Crunches

A. Lie on back with legs in tabletop position and hands behind head for support, then lift head and chest into a crunch.

B. Exhale, bend right knee, and rotate left shoulder toward right knee.

C. Extend right leg straight while bringing left knee toward chest. Rotate shoulder toward knee. Repeat, alternating sides.

Back Support to Tendon Stretch

A. Sit on the mat with knees bent and feet flat on the floor. Place hands behind body, keeping chest open and back straight.

B. Inhale and lift hips so that arms and knees are at a 90-degree angle.

C. Exhale, scoop in abs, and lower hips down and back so that they're between hands. Butt should be hovering off the floor.

D. Inhale and return to starting position. Repeat.

Side Plank Hip Dips

A. Start in a side plank position with right elbow on the floor. Make sure hips are stacked.

B. Exhale, brace core, and dip hips down toward the mat.

C. Inhale and bring hips back to starting position. To modify, cross legs for more support. Switch sides; repeat. Continue alternating.

Forearm Plank Knee Taps

A. Start in a forearm plank position. Keep back straight and engage core, legs, and shoulders.

B. Inhale and bring knees to tap the floor. Exhale and immediately bring knees up, returning to plank position. Repeat.

Forearm Plank Rows

A. Start in a forearm plank position. Then, inhale and glide the body forward and back, shifting shoulders over wrists, then behind them.


A. Lie on stomach with chest lifted and both arms stretched out in front.

B. Inhale and press core into the floor. Exhale and lift opposite arm and opposite leg.

C. Inhale and lower back to start position and repeat on the other side. Focus on maintaining stability through core, and keep chest lifted up off the mat. Continue alternating.

Modified Teaser

A. Start in a seated position with both feet on the mat. Lean back and bring legs into tabletop position with arms out in front.

B. Exhale, scoop tailbone under, and roll back toward the mat. Go as far as possible without losing form and straining lower back.

C. Inhale and move forward into starting position, keeping legs in tabletop position the entire time. Repeat.

Roll to Stand

A. Start standing at the top edge of the mat.

B. Inhale and bend knees as though sinking into a low squat. As butt touches the floor, roll back onto shoulders.

C. Exhale, use core to rock body forward, and roll back to standing position. Repeat.

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