I hate core workouts but this 15-minute no-equipment routine has won me over

A strong core is about so much more than having visible abs. It supports posture, balance and stability—helping us to move more easily day-to-day.

Yet, even though I know how important core work is—especially for women as we move through different life stages—I must admit I skip core workouts.

The idea of doing crunches, mountain climbers or holding a plank at the end of my gym session fills me with dread. So, I just swerve core work altogether.

That was until a few weeks ago when I stumbled across this low-impact, equipment-free workout on Instagram—and I’ve been doing it at the end of (almost) every workout since.

It’s created by Ash Sewell, Pilates instructor and founder of Studio Ash.

“This mindful core workout is designed to strengthen the deep core muscles while also building body awareness and control,” Sewell tells Fit&Well.

“The goal is not simply to feel the burn, but to help women understand how to properly engage their core so they can move with more strength and confidence in everyday life.”

The routine includes a series of Pilates-inspired moves that are slow and controlled, with a focus on activating deep core muscles while connecting with the breath.

It’s only been a few weeks, but this routine has already earned a place in my workout rotation. I can’t wait to feel the long-term benefits.

How to do the 15-minute core workout

Sewell’s routine focuses on stability, control and coordination by connecting with the body and the breath.

For a follow-along version of the workout, you can sign up to Sewell’s Pilates platform Studio Ash. Or you can familiarise yourself with the moves below and do it under your own steam.

The workout includes six exercises:

1. Breath and body connection
2. Toe taps
3. Dead bug
4. Leg lowers
5. Scissors
6. Oblique twist

1. Breath and body connection

How to do it:

• Begin by inhaling through the nose, expanding your ribcage.
• Gently exhale to engage the deep abdominal muscles.
• Focus on length through the spine rather than collapsing or rounding excessively.
• Avoid gripping or straining as you connect with the core. The goal is supportive engagement rather than forcefully pulling the stomach in.

“Core work should always begin with breath and alignment,” Sewell says. “When these foundations are in place, the exercises become far more effective.”

2. Toe taps

Reps: 10-12 each side

Benefits: Builds awareness of the deep core while keeping the spine supported.

How to do it:

• Lie on your back with your hips and knees bent at 90° and your arms resting by your sides.
• Engage your deep core by gently drawing the lower abdomen in as you exhale.
• Slowly lower one foot, keeping the 90° bend in your knees, lightly tapping the toes on the floor, then return to the starting position.
• Repeat on the other side.
• Move slowly and focus on maintaining stability through the pelvis.

Trainer tips: Keep your lower back neutral and avoid arching away from the mat. If your lower back begins to lift, reduce the range of movement, stopping before your toes touch the floor.

3. Dead bug

Reps: 8 each side

Benefits: Improves coordination between the upper and lower body while strengthening the deep core stabilisers.

How to do it:

• Lie on your back with your arms extended straight up, and your hips and knees bent to 90° in the tabletop position.
• Keep your ribcage soft and connected to the mat rather than flaring upward.
• As you exhale, slowly lower one arm behind your head while lowering and extending the opposite leg.
• Stop just before your hand and heel touch the floor.
• Return to the starting position, then repeat on the other sides.

Trainer tips: Move slowly and with control to avoid rocking through your pelvis. Focus on keeping your torso stable while your arms and legs move.

4. Leg lowers

Reps: 10-12 each side

Benefits: Strengthens the lower abdominals and improves core endurance.

How to do it:

• Lie on your back with both legs extended straight up.
• Press the back of your ribcage gently into the mat to support your spine.
• Engage your core and slowly lower one leg, stopping before your lower back begins to arch.
• Lift your leg back to the starting position, then repeat with the other leg.
• Continue, alternating sides with each rep.

Trainer tips: Lower the legs only as far as you can maintain core control. A slight bend in your knees can make the exercise more accessible.

5. Scissors

Reps: 10-12 each side

Benefits: Strengthens your lower abdominals, while also encouraging length through the hamstrings and improved core control.

How to do it:

• Lie on your back and extend both legs straight up.
• Lift your head, neck and shoulders off the mat, and interlace your fingers behind one leg, gently drawing it toward you.
• As you engage your core, lift your torso slightly toward that leg.
• On the exhale, switch legs, bringing the opposite leg toward you while maintaining the lifted upper-body position.
• Lengthen both legs as you move, one reaching toward the ceiling and the other extending away.

Trainer tips: Keep your core engaged to support the lower back as the legs switch. Lift your torso with your abdominals rather than pulling on the neck.

6. Oblique twist

Reps: 10-12 on each side

Benefits: Strengthens the muscles along the sides of the waist while also challenging rotational control through the core.

How to do it:

• Lie on your back with your hips and knees bent to 90° in tabletop position.
• Interlace your hands behind your head, with your elbows pointing out to the sides.
• Lift your head, neck and shoulders off the mat to engage the upper abdominals.
• Rotate your torso to the right, bringing your right elbow and left knee together, while extending your right leg.
• Return to the start, then repeat on the other side.

Trainer tips: Rotate from your ribcage rather than pulling your elbow across the body. Move slowly and focus on controlled rotation through the torso.