After pushing myself to swap my usual gym sessions for a full week of Pilates, I quickly realised that Pilates is very much a love–hate relationship for this gym- and running-loving enthusiast.
Yes, I felt the low-impact, muscle-quivering benefits that leave you stronger in places you didn’t even know you had. But as a busy mum and fitness writer, my workout time is limited and valuable.
I struggled to commit to a full hour of a workout that didn’t truly excite me. That’s where Zoe and Emily from @zoandemfit came in. Their six-move, Pilates-inspired ab routine covered all the stress-relieving, lengthening benefits I wanted — in just 15 minutes, right in my living room. Here’s how it works and what I noticed when I tried it.
Inside the 15-Minute Pilates-Inspired Ab Workout
This short but intense core routine features six Pilates-style exercises completed in quick succession. Each move is performed for 45 seconds, followed by a 10-second rest.
- Boat hold heel taps
- Side plank twists to dip
- Arm pulses
- Dead bugs
- Bear mountain climbers
- Leg raises with hip extension
You won’t need any equipment apart from an exercise mat for comfort. Just use your body weight and make sure you have enough space to move freely.
If you’re new to Pilates or unfamiliar with some of these movements, there’s no need to worry. The pace is controlled, transitions are slow, and the exercises are easy to follow by mirroring Zoe and Emily.
After rolling out one of the best yoga mats and pressing play, this is how the session felt.
1. My Core Was on Fire
This workout seriously lit up my core. Because the routine is so ab-focused, the spotlight fell on the transversus abdominis, the deepest abdominal muscle.
As the session flowed from side plank twists to arm pulses and into dead bugs, I also felt my obliques and hip flexors working hard. Coordinating my arms and legs while keeping my core engaged forced deeper activation, and I felt it throughout every second.
2. It Worked More Than Just My Abs
Many of the movements are compound exercises, so although the focus stayed on the core, the rest of my body was far from resting. Side plank variations and bear mountain climbers challenged my shoulders and upper back as they worked to support my midsection.
Surprisingly, my quads were burning during the boat hold heel taps and bear mountain climbers, while the leg raises with hip extension delivered a noticeable stretch through my hamstrings.
Even in an ab-focused routine, these muscles must stay engaged to keep movement smooth and controlled. It’s a clear reminder that the body works as one unit, especially when you slow things down and tune into each muscle driving the movement.
3. Hip Flexors May Start Clicking
If you notice your hip flexors clicking during this workout, it can indicate that your abdominals aren’t fully engaged. However, clicking can also relate to mobility, range of motion, or an underlying condition. If the sensation becomes painful, it’s important to stop and consult a medical professional.
During my barre teacher training, I learned that clicking often happens when the stabilising muscles — mainly the abs and glutes — aren’t working hard enough to keep the pelvis steady during movements like heel taps or dead bugs.
The sound itself usually comes from the hip flexor tendon moving over bone. It’s not harmful, but it’s a cue to slow down, check alignment, and engage the core more firmly.
I also supported my neck during the final seconds of the arm pulses and switched to pulsing one arm at a time. Taking brief pauses to reset my form made a big difference. A short break to correct technique is always better than pushing through and risking injury.
4. Pilates Benefits Are Possible in Just 15 Minutes
The biggest surprise was how much effective core work I managed to fit into such a short workout, without it feeling like a traditional ab routine.
There were no endless sit-ups or static planks. Instead, the workout focused on coordinated movement, flowing transitions, and exercises that don’t usually scream “ab workout.”
Moving from lying on the mat to side planks, into a bear plank, and back again kept my attention on what was coming next rather than how uncomfortable it felt.
The session felt efficient, intentional, and genuinely engaging. It delivered classic Pilates benefits without any clock-watching — proof that 15 minutes is enough when the movements are well designed.
