When it comes to sculpting a strong and stable midsection, Pilates is one of the best forms of exercise to try. Forget endless crunches and planks! Using slow, controlled moves, you'll be working the deepest layers of muscle in your midsection. Far from just sculpting visible abs, these muscles act as your body's corset, helping you stay balanced and protecting your spine from injury.
If you're new to Pilates, or you're looking for a quick workout to blast your core, you've come to the right place. Below, new Sweat trainer Jetaya has shared an eight-minute deep core workout with Tom's Guide. Unroll your Pilates mat, and get ready for that deep internal shake.
As a reminder, if you're new to exercise, you're pregnant or postpartum, or you're practicing with a specific injury, it's always best to seek personalized advice from a qualified professional.
What is the workout?
The traditional Pilates workout doesn't require any additional equipment, just your bodyweight and one of the best yoga mats to help make things more comfortable. You can follow along with Jetaya, and the entire workout will take eight minutes in total.
As with all Pilates workouts, the key here is to move slowly and with control. Think about sucking your belly button into your spine and really bracing your core. I like to think about zipping my abs up and in, as if I were trying to squeeze into a pair of jeans a size too small.
Here's the exercises you'll cover:
- Toe taps
- Dead bugs
- Pilates crunch
- Crunch with leg extensions
- Bicycle crunches
- Leg lowers
- Butterfly kicks
All of these exercises are targeting the deep layers of you core. Strengthening these muscles is the most effective way to prevent and alleviate lower back pain, as the transverse abdominis support your spine. You'll also be working on your pelvic floor during exercises like toe taps and dead bugs. This is essential for preventing issues like incontinence.
Finally, your deep core muscles are vital for supporting your bodyweight as you move, so a strong core can help protect you from trips and falls.
Where can I find more workouts like this?
This workout is a taster of the new Precision Pilates with Jetaya program coming to my go-to training app, Sweat. These intentional, low-impact classes are carefully designed to help you feel more connected to your body. Each session is a fully guided video workout and will strengthen, sculpt, and challenge your core.
The new program drops on the app on May 4, 2026. Classes range from 20–45 minutes, with optional express sessions between 5–10 minutes to target specific areas.
The good news is that if you enjoyed this eight-minute workout, Tom's Guide readers can get a 14-day free trial and a 20% discount. Click here if you're in the UK, or here if you're in the US, to redeem this offer.
More from Tom's Guide
- SWEAT app review: I've been using this app for the past decade, and here's why I think it's the best workout app for women
- I’m a registered dietitian and here are the 9 healthy foods I actually eat to keep my heart strong
- 'I’m a Pilates instructor, and I recommend these 5 core exercises to help older clients build strength and improve posture'
