If you’re feeling low on motivation, pressed for time, or simply want a fast but effective core finisher after a full-body workout, this 10-minute Pilates routine ticks every box. Created by Pilates instructor and physiotherapist Lilly Sabri, the workout uses a pair of dumbbells to target your deep core, sculpt the waist, and seriously challenge every muscle across your midsection. This at-home routine focuses on slow, controlled movements that challenge your obliques, lower abs, and deep core muscles, helping improve posture, sculpt the waistline, and build long-lasting strength,” Sabri explains. And the best part? It’s over in just 10 minutes.
Minimal Equipment, Maximum Burn
Sabri uses a single dumbbell during the workout, with the option to substitute a yoga block if needed. If you’re training at home, adjustable dumbbells are a smart investment, allowing you to change the load as the exercises progress. An exercise mat is also recommended to cushion your joints during the floor-based movements and keep the session comfortable from start to finish.
What Does the Workout Include?
The routine is made up of eight Pilates-inspired exercises. Each move is performed for 50 seconds, followed by 10 seconds of rest before moving on.
Exercise List
Kneeling side bend (left)
Kneeling side bend with arm tap (left)
Kneeling side bend (right)
Kneeling side bend with arm tap (right)
Half-kneeling single-arm overhead dumbbell side bend (right)
Half-kneeling single-arm overhead dumbbell side bend (left)
Ankle taps
Ditch the gym - this 20-minute standing workout builds full-body strength and muscle at home
Twisted sit-up with punch (right)
Twisted sit-up with punch (left)
Tabletop hold
Why Unilateral Training Matters
Many of the movements in this workout focus on one side of the body at a time, making them examples of unilateral training. This approach prevents your stronger side from compensating for weaker muscles. Over time, it helps create balanced strength, corrects muscular imbalances, and can even highlight asymmetries you may not have noticed before.
Form, Modifications, and Control
Throughout the session, Sabri offers clear form cues and accessible modifications. Whether you’re training without weights or replacing equipment with household alternatives, the emphasis remains the same: maintain core engagement and move slowly with control.
Is Ten Minutes Enough?
– Ten minutes might sound brief, but when time is limited—or when added to the end of a full-body workout—it’s more than enough to build deep core strength.
– This aligns well with current Physical Activity Guidelines, which recommend completing muscle-strengthening activities at least twice per week for optimal results.
Recovery Matters Too
To reduce delayed onset muscle soreness (DOMS) and support strength gains, make sure you’re fueling your body properly. Adequate protein intake plays a key role in muscle recovery and long-term progress.
