{"id":451810,"date":"2026-02-01T15:03:12","date_gmt":"2026-02-01T15:03:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/451810\/"},"modified":"2026-02-01T15:03:12","modified_gmt":"2026-02-01T15:03:12","slug":"i-tried-a-15-minute-pilates-core-routine-for-14-days-and-my-posture-isnt-the-only-change","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/451810\/","title":{"rendered":"\u2018I tried a 15-minute Pilates core routine for 14 Days \u2014 and my posture isn\u2019t the only change.\u2019"},"content":{"rendered":"

When it comes to building core strength, I always turn to Pilates. Without fail, all of my Pilates workouts engage the deep core muscles \u2014 the ones responsible for stability, posture, and efficient movement that regular ab workouts<\/a> don\u2019t always reach. Joseph Pilates literally called the core the \u201cpowerhouse\u201d of the body, a message we can see reflected in the best Pilates moves for the core<\/a>.<\/p>\n

I was intrigued when I came across a 15-minute, core-focused Pilates routine from instructor Lottie Murphy<\/a>. Short enough to fit into busy days, and designed to be done daily, it felt like a realistic way to stay consistent without overthinking my workouts. No equipment, no long warm-up, and no excuse not to show up.<\/p>\n

<\/p>\n

I\u2019ve been trying Murphy\u2019s 15-minute core-focused Pilates routine for two weeks now, and while it didn\u2019t leave me drenched in sweat or sore in the way a heavy gym session might, I did notice a few key takeaways.<\/p>\n

You may like<\/p>\n

What is the routine?<\/p>\n

15 Minute Everyday Pilates Abs and Core – YouTube
\n\"15<\/p>\n

Watch On <\/a><\/p>\n

This routine is a 15-minute, mat-based Pilates workout that moves through some of Murphy\u2019s go-to exercises for building deep, functional core strength. It\u2019s short, but it doesn\u2019t waste any time \u2014 the flow keeps you moving continuously, with little rest between exercises.<\/p>\n

Throughout the session, Murphy cues engagement of the transverse abdominis, obliques, and both the upper and lower abs, encouraging that signature Pilates focus on control and precision over rushing through reps. You work through a mix of static holds and slow, controlled movements, including hovering on all fours with the knees lifted, pelvic rocks, plank-to-pike transitions<\/a>, leg lifts, pulses, and a plank<\/a> held with the classic Pilates posture.<\/p>\n

What I liked most was that the routine never felt repetitive, despite the short time frame. You\u2019re constantly changing position, which keeps different parts of the core firing and helps prevent fatigue in any one area. It\u2019s challenging, without feeling overwhelming.<\/p>\n

Below are the three key takeaways I\u2019ve noticed from practicing this routine for two weeks.<\/p>\n

Get instant access to breaking news, the hottest reviews, great deals and helpful tips.<\/p>\n

1. My deep core felt stronger \u2014 not just \u201cworked\u201d<\/p>\n

Rather than chasing a dramatic ab burn, this routine made me much more aware of my deep core muscles \u2014 especially the transverse abdominis, which sit in the midsection of the core from ribs to pelvis. Over the course of two weeks, I became more aware of when these muscles were switched on.<\/p>\n

Moves like hovering on all fours or controlled roll-ups<\/a> required slow, intentional engagement, rather than momentum. By the end of the fortnight, I felt more stable during planks and twists, and less tempted to grip or brace through my stomach to \u201ccheat\u201d my way through the harder sections. It felt like smarter core work \u2014 quieter and more controlled, but ultimately, more effective.<\/p>\n

\n

\"a\n<\/p>\n

(Image credit: Shutterstock)2. It improved my posture and body awareness beyond the mat<\/p>\n

A slightly more unexpected benefit was how this routine influenced my body awareness throughout the day. Murphy cues alignment constantly \u2014 spine long, pelvis stable, belly button to navel \u2014 and those reminders stuck with me after I\u2019d rolled up my mat.<\/p>\n

You may like<\/p>\n

Instead of slumping or over-arching throughout the day (which I\u2019m almost always guilty of doing), I was more conscious of how I was holding myself. My core felt like it was doing some of the work for me, which was a reminder that a strong core isn\u2019t just about how you look or what you can do on the mat \u2014 it\u2019s about how you move, sit, and stand every day.<\/p>\n

3. Fifteen minutes felt sustainable<\/p>\n

Perhaps the biggest win was how easy this routine was to stick to. Fifteen minutes is short enough to feel manageable, even on busy days, but long enough to feel purposeful. There were no excuses \u2014 I could fit it in first thing in the morning, after work, or even as a quick reset between tasks.<\/p>\n

Because the routine was designed to be done daily, it never felt overly fatiguing. Instead of dreading it, I looked forward to the consistency. Over two weeks, that regularity added up, and it reminded me that progress doesn\u2019t always come from longer or harder workouts \u2014 sometimes it\u2019s the ones you can return to day after day that make the biggest difference.<\/p>\n

Verdict: Is this Pilates core routine worth trying?<\/p>\n

Suffice to say that after two weeks, I\u2019m convinced this 15-minute Pilates routine is a smart addition to a well-rounded fitness routine. It didn\u2019t leave me exhausted or sore, but it did help me build deeper core strength, improve my posture, and feel more connected to how I move throughout the day. If you\u2019re looking for a short, sustainable way to strengthen your core without hammering your body, this is absolutely worth a try.<\/p>\n

<\/p>\n

\n

\"Google\n<\/p>\n

<\/a><\/p>\n

Follow Tom’s Guide on Google News<\/a> and add us as a preferred source<\/a> to get our up-to-date news, analysis, and reviews in your feeds. <\/p>\n

More from Tom’s Guide<\/p>\n","protected":false},"excerpt":{"rendered":"When it comes to building core strength, I always turn to Pilates. Without fail, all of my Pilates…\n","protected":false},"author":2,"featured_media":421445,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[64,63,538,137],"class_list":{"0":"post-451810","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-au","9":"tag-australia","10":"tag-fitness","11":"tag-health"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/451810","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=451810"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/451810\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/421445"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=451810"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=451810"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=451810"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}