Increase core strength, balance, posture and flexibility in 30 days with this new Power Pilates challenge from fitness app RWL

Half the battle of sticking to an exercise routine is finding something that both fits into your life and feels enjoyable.

That’s where programs like RWL’s new Power Pilates 30-Day Challenge can help.

Designed by Pilates trainers Sarah Grey, Zara Ryder, Becky Jones, and RWL co-founder Lucy Mecklenburgh, the low-impact plan is ideal for women with busy schedules.

You can get an exclusive taste of what’s involved with a mini workout from RWL co-founder Cecilia Harris, below.

“This Power Pilates-inspired workout is a great way to target the core, legs and arms all at once,” Harris told Fit&Well.

“This challenge is all about taking things a little bit slower but still seeing big results by building long-lasting, sustainable strength, confidence and accountability”

Pilates is great for improving trunk strength and boosting posture, flexibility and balance. RWL’s new plan focuses on short, low-impact workouts, with each one lasting between 15 and 25 minutes.

How to do the Power Pilates taster workout

All you need for this taster workout is a pair of light weights and a small Pilates ball like this one from Amazon.

The moves

• Ball pass with straight legs
• Ab curl variation
• Plank variation with Pilates ball
• Weighted deadbug
• Side plank with leg lift and thread the needle
• Kneeling straight arm kickback to front raise

Cecilia recommends doing ten repetitions of each move with minimal rest in between (about 15 seconds).

Aim for one set if you only have time for a short workout, or two to three rounds if you want a challenge.

Exercise explainers

Ball pass with straight legs

Reps: 10

• Lie on your back, with arms and legs extended on the floor and the ball in your hands.
• Curl up, lifting your arms and legs towards the ceiling, then pass the ball from your hands to your feet.
• Squeeze the ball with your feet as you lower your legs down slowly with control. That’s one repetition.
• Reverse the movement, passing the ball to your hands, on the next repetition.

⁠Ab curl variation

Reps: 10

• Lie on your back with your legs up, knees bent at 90°, and the ball squeezed between your knees.
• Put your hands behind your head as you lift your shoulders off the floor and you crunch up towards your knees.
• Pause for a second, maintaining the squeeze, then lower down.

Plank with Pilates ball variation

Reps: 10 each side

• Come to your hands and knees on the floor, with your hands directly under your shoulders.
• Step your legs back so that your body is held in a straight line from your heels to your head.
• Put the Pilates ball under your left hand and roll it forward, so it’s just under your shoulder, then roll it back while keeping your hips stable. Repeat 10 times then swap sides.

Weighted deadbug

Reps: 10

• Lie on your back with weights in your hands, arms fully extended over your chest, legs up and bent at 90°.
• Lower your opposite arm and leg down towards the floor, keeping the core engaged and your back flat on the mat. Swap sides and repeat.

To make this move easier, see our recommendations for dead bug modifications.

Side plank with leg lift and thread the needle

Reps: 10 each side

• Lie down on your side, with your knees bent. Push up onto your elbow and raise your hips, so your upper body is in a straight line, supported by your knee and elbow.
• Hold a light weight in your right hand towards the ceiling, then lift and straighten your top leg.
• Rotate your upper body, bend your arm and bring the weight under your torso.
• Return to the start position and repeat 10 times before swapping sides.

To make it harder, you can perform the side plank with your legs extended.

Kneeling straight arm kickback to front raise

Reps: 10

• Start in a kneeling position and lean forward, holding light weights in both hands behind your back with straight arms.
• Keeping the weights behind you, lift them up twice in a pulse (a mini movement back and forth).
• Sit upright as you lift weights from behind your back to above shoulder height in front of you. That’s one repetition.

To do the full Power Pilates 30-day Challenge, head to the RWL website to sign up for the app.

When you become a member, as well as Power Pilates, you will get access to over 4,000 workouts, wellness courses, expert advice and healthy eating guidance.