10-minute morning yoga + pilates for essential core strengthening

This 10-minute yoga and pilates exercise is all about strengthening the core and energizing you for the day ahead. The class focuses on the abs, but also the entire midsection, including your hip flexors, obliques, and muscles along the spine.

Your practice starts with a bit of Pilates, including some less intense variations in case you’re new to these moves. Then we move into a yoga sequence with some variations that challenge the abs and other core muscles, including Side Plank and a version of Extended Side Angle that is definitely harder than you’re used to practicing.

There’s a lot of movement in just 10 minutes that will challenge your core to ensure you get the most out of your exercise.

10-minute morning yoga + pilates for core strengthening

No props are needed for this exercise, but you are always welcome to use them. If you’ve practiced with me before, you know that I like to have an affirmation or an intention for the day. Today it aptly reads: ‘I move my body because I enjoy the vitality it gives me.’

The Hundred

Start lying on your back and pull your knees to your chest and rock back and forth a little or move in a way that feels good here. Then you start in classic Pilates fashion by lifting your head and shoulders off the mat, pressing your knees to your chest and reaching your arms straight forward at hip height.

Start actively pumping your arms up and down. This is a breathing exercise where you inhale for 5 counts and exhale for 5 counts. Continue this, focusing on pulling the lower abdomen in and up, lifting the shoulder blades off the mat and hugging the inner thighs together in what is known as The Hundred. You’re trying to build heat in your body, so really pump up your arms and squeeze everything again.

Shoulder bridge

What we call Shoulder Bridge in Pilates is essentially Bridge Pose in butterfly leg yoga.

Relax your upper back and feet back on the mat with your arms at your sides, palms facing down. Shrug your shoulders down and away from your ears. You’ll tighten your glutes and lift your hips off the mat in Bridge Pose, roll onto the outer edges of your feet to open your legs into a butterfly shape, bring your thighs back to parallel and slowly lower yourself onto the mat, inch by inch. Although this is a pose that strengthens the lower body, you can feel your abdominal muscles contracting and tightening as you lift yourself up, open your knees and slowly lower yourself to the mat.

Do 3 more of this. So squeeze to lift, open the knees wide, bring the knees back and squeeze through the inner thighs as you lower slowly and in control. Two more times.

Lower lift

Stay on the mat and lift your legs straight toward the ceiling. You can make a small diamond shape with your hands under your seat if you want some cushioning. Your legs don’t have to be perfectly straight, but think heels touching each other and pointed toes. Keep your head and shoulders relaxed on the mat as you pull your lower abdomen in and up as you lower your legs for a count of 3, 2, 1. Then slowly come up for a count of 3, 2, 1.

The lower you go, the harder this will be. You can bend the knees or hold your legs high at a diagonal instead of lowering them all the way to the mat to make this a little less intense. Keep your lower back on the mat during this controlled movement. You don’t want to feel pain in your lower back. Do this 3 more times, down and up. Then bend your knees and pull them toward your chest.

Downward Facing Dog

Rock yourself up into a sitting position, cross your legs at the ankles, plant your hands on the mat and step back into your first downward-facing dog of the day. Go ahead and bend your right knee generously and keep your left leg straight as you push through your left heel. Continue reaching your chest toward your thighs and then alternate bending your knees.

Kneeling side plank

Move forward into Plank Pose, lowering your right knee to the mat and shifting your weight to your right shin and right hand. Reach your left arm straight up into a version of Side Plank.

You can hold this here or you can reach your left arm past your ear in what Pilates calls Side Bend. Lift the hips high, as if you were trying to touch them to the ceiling.

Then come back through Plank and repeat on the left side.

Baby cobra pose

Come back to Plank and lower all the way down to your stomach. Point your toes, press the tops of your feet and inhale as you lift your chest and palms off the mat into Baby Cobra.

Lift an inch or two higher and stay as high as you can, pressing your fingertips into the mat if that helps lift your chest. Then exhale and lower yourself. Try that twice more.

Child’s pose

Lower yourself back to the mat and keep your knees together as you push your hips back onto your heels, reach your arms back and lean yourself forward with your stomach over your thighs in child’s pose. Breathe here.

Knee-to-nose crunches

Extend your arms in front of you, come to your hands and knees and lift yourself up and back into downward-facing dog. Inhale as you lift your right leg straight up with your hips square on the mat. Exhale as you bring your knee toward your nose as you come forward into Plank Pose. Inhale and reach your leg up and back and repeat two more times, holding your knee against your nose the last time.

Warrior 2-Extended Side Angle Variation

Lower your right foot between your hands, rotate your back heel parallel to the short edge of the mat and lift into Warrior 2. Extend your arms above your head, as if you were holding a large beach ball between your hands, and tilt to the right as you continue to reach your arms and bend your front knee in a version of Extended Side Angle. You make a diagonal line from your right hand all the way down to your right foot. Feel the stretch along the left side of your waist.

Reverse warrior

Maintain the bend in your knee as you lift your right arm and reach back into Reverse Warrior. You can sweep your left arm forward in front of your chest. Then turn your hands toward the mat.

Side plank

From here, step your right foot back along the left side, lean on your left hand and lift your right hand in the classic yoga version of Side Plank.

Downward Facing Dog

When you’re ready, bring your right hand down and move your hips up and back into downward-facing dog.

Then repeat the Knee to Nose Crunches, Warrior 2, Extended Side Angle, Reverse Warrior and Side Plank on the left side.

Child’s pose

Lower yourself back onto the mat with your knees fairly close together and your arms extended as you bend forward. Breathe here.

Sitting meditation

Slowly lift yourself up, sit down and end your exercise with a few calm breaths. Think of your intention: “I move my body because I enjoy the vitality it gives me.” It’s a good one after a challenging core class. Stay here for a moment or two before continuing with your day. Thank you so much for practicing this core strengthening current with me.