This seven-minute low-energy Pilates routine is designed to wake up your glutes and core

Woman on all fours on yoga mat in domestic setting arches her back while performing the cat-cow pose. There is an orange couch behind her. She wears a white cropped top and blue-grey sports leggings and white socks.

If you’re low on energy but still want to move your body, a short Pilates flow can be a smart choice.

I asked Nicole Hernandez, co-founder of Pilates Pros and a certified Pilates teacher, to create a gentle seven-minute routine that would switch on the glutes and deep core muscles, without putting extra strain on the joints.