Pilates is well known for targeting the core (abdominals, lower back, and obliques) and this workout is especially intense on those muscles. The bonus is that in addition to working your midsection muscles, you’re also going to be building core strength and integrity that will help reduce your chance of injury during both everyday activities, and brutal workout sessions.

To make this routine maximally effective and challenging, focus on pulling your belly button in during the exercises. Pulling your belly button inward will help train your body to hold your stomach in and contracted. 

You won’t need any equipment, but an exercise mat will be helpful if you don’t have a soft surface to work out on. 

If you’re starting into this routine directly, make sure that you do at least a few minutes of a warm up exercise so that your muscles are not completely cold.

Printable Pilates Workout (50 seconds each, 10 second prep/rest)

Slow Crunch
Crunch with Side Reach (slight crunch, reach to heels on left then to right)
Reclined Twist (like Russian twist but move one hand at a time behind you to get shoulder rotation)
Roll Ups
Swimmer
Side Hip Raise L&R
Pilates Hundreds
Back Bow Pulls
Saw