When a workout routine starts to feel stale, the best fix is often the simplest: a few focused moves that wake up your core, improve posture and make the whole body feel more supported.
Fitness expert Denise Austin recently shared a short Pilates-inspired sequence that targets the deep core muscles as well as the abdominals you feel working straight away.
“These 3 Pilates moves are wonderful for strengthening your entire core…really working ALL those abdominal muscles from every angle,” Austin said. “I love Pilates because it helps you feel strong, centered, and supported from the inside out. Just a few focused moves like these can help improve your posture, balance, and overall strength.”
All you need is a mat and a little space. No equipment required.
Single side leg lift
Austin starts in a modified side plank, with the bottom knee on the mat for support and the top leg extended long.
“Hold your legs strong and straight…Point your toe, reach straight out,” she says, lifting the top leg up and lowering it down with control. “You’re working the entire abdominals, the core muscles, plus your legs.”
How to do it
- Set up in a modified side plank: bottom knee down, forearm or hand supporting the upper body
- Extend the top leg straight and strong
- Lift the top leg, then lower slowly
- Keep the torso steady and avoid collapsing through the shoulder
Do: 10 reps per side
Side crunches
Staying in the same modified side plank position, Austin adds a crunch that brings the top knee and top elbow towards each other, then lengthens back out.
“Pull your belly button in and really breathe, inhale and exhale,” she says.
How to do it
- From the modified side plank, reach the top arm overhead
- Bend the top elbow and draw it towards the top knee as the knee lifts
- Return to the long, stretched position with control
- Keep the movement smooth rather than jerky
Do: 10 reps per side
Double leg stretch
Austin finishes on her back with a classic Pilates move that lights up the entire core.
“Tuck it in and reach it out,” she says, extending arms and legs long while keeping the upper body lifted. “Tone and tighten up through the abs,” she adds. “Do 10 of these.”
How to do it
- Lie on your back, bring knees into the chest
- Lift head, neck and shoulders into a curl
- Extend arms and legs out to about a 45-degree angle
- Circle the arms back around and hug the knees in again
- Keep the lower back heavy on the mat and the movement controlled
Do: 10 reps
How to use this mini-workout
This works well as:
- a quick core finisher after a walk or strength session
- a morning “switch on” routine for posture and stability
- a gentle reset on days when you want movement without impact
If any move triggers back, neck or hip pain, reduce range of motion, take breaks or swap to a simpler variation.
Newsletter
