15 Minute Intermediate Pilates Core Strength

15 Minute Intermediate Pilates Core Strength

Ready to build deeper core strength — the kind that supports your posture, balance, and everyday movement — in just 15 minutes?
This intermediate-level Pilates routine focuses on true core stability: not just your abs, but the deep, interconnected system that includes your pelvic floor, diaphragm, back, and hips. We’ll move with control, precision, and breath — the heart of Pilates — to help you feel stronger, more aligned, and more energized.
As a certified Pilates instructor and former TV producer/director, I’ve designed this workout to be safe, effective, and accessible — perfect for those with some Pilates experience who want to progress without needing equipment or a studio.
🧘‍♀️ What you’ll do:

• Centering breath to connect with your deep core

• Controlled spinal articulation to warm up the spine

• Targeted exercises for transverse abdominis, obliques, and pelvic stability

• Glute & hip engagement to support your core from below

• Shoulder & scapular awareness to keep tension out of your neck

• Mindful transitions that build body awareness and coordination

✅ No equipment needed — just a mat, towel, or rug

✅ Modifications offered — listen to your body and move with kindness

✅ Perfect for home, hotel, or apartment — small space friendly
💡 Tip: Practice this 3–4 times a week to build lasting strength. Pair it with gentle stretching or walking for a balanced routine.
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👉 Try my 10 Day Intermediate Pilates Challenge (great for building strength, endurance and flexibility): https://www.youtube.com/playlist?list=PLiAecv7YEF5i35geGOoiEJ_zA4K3TGyuk

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Have a wonderful day,
Much love, Rachel ❤️
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Want to find out more about Pilates? My first book called The Little Book of Pilates covers all things Pilates from the history, to the principles behind it and the original 34 mat exercises.
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Disclaimer: It is recommended that you consult your Doctor or Healthcare Professional before starting any exercise programme. If you experience any pain or discomfort during this workout you should stop immediately and if necessary seek medical attention. When participating in any exercise or exercise programme, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this video you understand and agree that Rachel Lawrence- The Girl with the Pilates Mat- will not be held responsible or liable for any injury or loss you may suffer as a result of undertaking the workout.
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