The New Year is well and truly underway and for many that means new fitness goals are in motion. Whether you want to get stronger, run a half marathon or pick up a new sport, there is one thing that can help you achieve it all and make everyday movement easier. That one thing is a strong core.
You have probably tried the usual core staples such as planks, sit-ups and crunches, but if they don't excite you (I don't blame you), it might be time to switch things up. This full-body Pilates routine from trainer Heather Robertson is a dynamic way to fire up your core while strengthening your whole body.
All you need is one of the best yoga mats and some very light dumbbells. If you don't have dumbbells on hand, two filled water bottles work just as well and provide enough resistance to feel the burn.
Watch Heather Robertson's full-body Pilates workout
The workout is split into two circuits, and you will complete each circuit three times. Instead of counting reps, you will work each exercise for 45 seconds, followed by 15 seconds of rest before moving on to the next move.
Some of the exercises are unilateral, meaning they work one side of the body at a time. So no skipping onto the next move without working both sides!
A key benefit of working for time rather than counting reps is that it keeps the workout accessible while still challenging. You can move at a pace that suits your ability, focusing on good form rather than rushing to hit a number, which helps you get more out of each exercise and reduces the risk of injury.
It also keeps your muscles under constant tension for longer, which can help build strength and improve muscular endurance, especially in core-focused workouts like Pilates.
- Circuit 1 (45s work + 15s rest x3)
- Plié Curl & Lift
- Kick Back & Press (L)
- Kick Back & Fly (R)
- Curtsy & Press
- Sit & Twist
- Circuit 2 (45s work + 15s rest x3)
- Side Lift & Press (R)
- Inner Leg Lift & Reach (R)
- Side Lift & Press (L)
- Inner Leg Lift & Reach (L)
- 1-Leg Rocket Push Up
Pilates as a style of exercise, is particularly effective because it targets both the big muscles and the smaller stabilizers that are often overlooked in traditional strength training. These stabilizing muscles help support your joints, improve control and make all your movements more efficient. Unlike exercises that focus only on surface muscles like your abs, Pilates encourages the whole body to work together, so you get a more balanced workout that strengthens and tones evenly.
This routine also doubles as a full-body workout. Your arms and shoulders get a challenge from lifting light dumbbells, your glutes and legs fire with every step and hold, and your back supports your posture throughout. Moving deliberately and with control ensures that all these muscles work simultaneously, which helps sculpt a leaner, stronger, and more toned physique.
To get the most out of the routine, focus on smooth, controlled movements and keep breathing steadily. Don't worry if you can't complete every 45-second interval perfectly at first because quality matters more than speed. Stick with this kind of exercise consistently, and you will start to notice stronger, firmer muscles and a full-body workout that feels both effective and rewarding.
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