You don’t need to go to the gym to build a stronger core. This 8-move core routine from Veronique Ellis, a certified Pilates instructor and founder of Evolve Pilates, takes just 8 minutes and requires only a yoga mat.
“Building a strong core is critical to overall health and functional fitness,” explains Ellis. “Core muscles, such as the abdominal muscles, obliques, and lower back muscles, serve as the foundation for stability and support posture, balance, and daily movements.”
Strengthening these muscles promotes proper body alignment and spinal support, reducing the risk of back injuries, she added.
“It also contributes to increased flexibility and improved posture, which can reduce lower back pain and increase efficiency in various activities of daily life.”
Veronique Ellis has been a certified Pilates instructor for over eight years. She is also the founder of Evolve Pilates, an online fitness platform offering live streaming and on-demand yoga, Pilates, and guided meditation classes.
How to do Veronique Ellis’ 4-Move Pilates Core Workout
- Shoulder tap (warming up) 6-8 times on each side
- Plank Reach x 5-8 on both sides
- Bird Dog Crunch each side x 7-10
- Knee hover to plank x7-10
- Side plank x 15-30 seconds per side
- Downdog from low plank x7-10
- Plank using knee taps (7-10 on both sides)
- Child’s pose x 30 seconds
Perform these exercises in order. If you’re looking for a beginner’s routine or don’t have time, you can do one round of this sequence. If you have time and want an extra challenge, try completing 3 rounds.
Alternatively, you can follow Ellis’ video above.
1. Shoulder tapping (warming up)
(Image credit: Evolve Pilates)
manager: 6 to 8 pieces per side
- Get into a plank position, distributing your weight evenly between your hands and feet. If this position is too difficult, you can lower yourself to your knees.
- Engaging your core muscles, lift one hand off the floor and tap your opposite shoulder to return to a plank position. Repeat on the other side.
2. Plank Reach
(Image credit: Evolve PIlates)
manager: 5-8 pieces on each side
- Start in a plank position with your weight distributed between your hands and toes. Place your hands directly under your shoulders and your body in a straight line from your head to your heels. To make it a little easier, you can also perform this movement in a modified plank with your knees on the ground.
- Keeping your hips parallel to the ground, extend one arm in front of you and extend your torso as far forward as possible without rotating.
- Return this arm to the starting position and repeat the movement with the other arm.
3. Bird Dog Crunch
(Image credit: Veronique Ellis / Evolve Pilates)
manager: 7-10 on each side
- Get on all fours with your hands directly below your shoulders and your knees directly below your hips.
- Keeping your spine neutral, inhale as you tighten your core, and exhale as you lift your left arm and right leg to full extension.
- Inhale and bring your left elbow and right knee together under your ribcage, then exhale to straighten them again.
- Do this eight times, then switch arms and legs, then repeat on the other side.
4. Knee hover plank
(Image credit: Veronique Ellis / Evolve Pilates)
manager: 7-10
- Get on all fours with your hands directly below your shoulders and your knees directly below your hips.
- Inhale to prepare, then exhale as you lift your knees a few inches off the mat, maintaining a hovering position. At this time, keep your back flat from your head to your tailbone and your abdominal muscles tight.
- Step your legs into a full plank, then return your legs to a knee-hovering position.
5. Side plank
(Image credit: Veronique Ellis / Evolve Pilates)
manager: Hold for 15-30 seconds on each side
- Lie on your side with your elbows directly under your shoulders and your forearms on the mat. Stack or stagger one foot on top of the other for added stability.
- Lift your hips to form a straight line from your head to your heels and hold this position for 15 to 30 seconds. Repeat on the other side.
6. Downdog from low rank
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manager: 7-10
- Get into a low plank position, distributing your weight evenly between your elbows and feet.
- Push your hips up and back toward the sky.
- Return to a low plank and repeat.
7. Plank and knee tap
(Image credit: Veronique Ellis / Evolve Pilates)
manager: 7-10 on each side
- Get into a low plank position, distributing your weight between your forearms and toes.
- Keeping the rest of your body in a straight line from your head to your heels, tap your left knee on the floor, extend your left leg, and tap your right knee on the floor.
- Continue tapping your knees alternately on the floor as if you were running.
8. Child’s pose (cool down)
(Image credit: Veronique Ellis / Evolve Pilates)
manager: Press and hold for 30 seconds.
- Kneel on the mat with your feet together and knees apart.
- Sit on your heels and stretch your arms out in front of you.
