20 Min Pilates Core Workout (with Pilates ball). No Talking & Low Impact
This Pilates Ball Core Workout is designed to deeply activate your core using a small Pilates ball to increase control, stability, and connection. We focus on the deep core muscles, including the transverse abdominis, pelvic floor, and obliques while also challenging balance and coordination.
What to expect in this workout:
• Deep core activation
• Lower belly and oblique engagement
• Improved posture and spinal control
• Low-impact, controlled movements
• Slow, intentional movements
• Quad burn
This workout is ideal if you want a strong, supportive core rather than just surface-level abs. You’ll feel the work deep in the centre of the body, especially if you focus on breath and control.
Equipment needed:
• Small Pilates ball (20–25cm)
• Mat
Who this workout is for:
• Pilates and barre lovers
• Anyone working on core strength and stability
• Those wanting a waist-toning workout
• Great for at-home training
Coaching cues to focus on:
• Draw the belly gently inward and upward
• Keep ribs stacked over the pelvis
• Move slowly with control
• Exhale on effort
In this workout you shall find:
15 exercises
40 secs on (slow and controlled), 20 secs off recovery
1. V sit lean backs with reach
2. V sit lean back hold and pulse
3. Kneeling lean backs (depending on individual and if any knee pain arises, if so skip)
4. All four quadruped pulse
5. All four quadruped hold
6. Kneeling lean backs with optional twist (depending on knee- any pain do not twist only hold in centre or skip)
7. Pass throughs with crunch hold
8. Alternating toe tap with leg drop
Swap sides
9. Alternating toe taps with oh reach
10. Double toe taps with oh reach
11. Rollbacks
12. One side reach around
Swap sides
13. Bird dog crunch one side
Swap sides
14. Bird dog pulses (if too challenging just focus on the arm pulsing and leg hold)
Swap sides
15. High plank ball rolls
Swap sides
Disclaimer
The information provided in this video is for educational and informational purposes only and is not intended as medical advice.
Participation in any exercise programme involves risk. Before beginning this or any fitness programme, you should consult your physician or qualified healthcare professional, especially if you are pregnant, post-natal, have a medical condition, injury, or are taking medication.
By performing any exercises shown in this video, you assume full responsibility for your health and safety. Lauren PT Dubai is not responsible for any injuries, health complications, or damages that may occur as a result of attempting these exercises.
This is general fitness education, not personalised medical advice.
If you have current or previous knee injuries, pain, or swelling, get cleared by a qualified professional before trying. Stop if any exercises cause sharp pain and discomfort.
Always listen to your body, stop if you feel pain or discomfort, and modify exercises as needed.
Enjoy!
