Pilates Instructor Shares 10-Minute At-Home Workout to Build Deep Core Strength for Men Over 40

Pilates has exploded in popularity over the last several years, quickly becoming one of the most in-demand workouts thanks to its core-focusedstrength benefits and deceptively humbling difficulty. Last year, Pilates saw a 66 percent year-over-year increase, making it the most booked workout globally for the third straight year, according to ClassPass's Look Back Report. And while you may have a "Pilates princess" in your life, this style of training truly works for just about anyone.

Professional athletes have even started turning to Pilates as a way to improve core stability, mobility, and overall performance. Plus, plenty of guys who finally brave a class realize pretty quickly that it hits their muscles in a different way than a typical gym session. But if you're not ready to step into a Pilates studio quite yet, the good news is you don't need a reformer or any fancy equipment to get started. Many of the foundational movements can be done right at home, using just your bodyweight.

Below, Nicole Hernandez, a certified Pilates instructor and co-founder of Online Pilates Pros Studio, shares a simple 10-minute core workout you can do anywhere. Try it the next time you're feeling bored with your usual abs routine.

Related: I'm a Pilates Instructor. This One 'Simple' Move Is My Secret to Functional Leg Strength and a Bulletproof Core

Pilates Core Workout Routine for Men

How to Do Glute Bridges With Pulses

1. Lying down in a supine position with knees bent, lift your hips up toward the ceiling and reach your arms overhead.
2. Hold hips lifted. Pulse up and down about 2 to 3 inches and lift back up.
3. Repeat for 45 seconds.

How to Do Supine Marches

1. Lie on your back with knees bent and raise arms overhead.
2. Lift one foot and knee at a time toward tabletop height.
3. Alternate legs without letting hips rock.
4. Repeat for 45 seconds.

How to Do Alternating Taps

1. Assume a tabletop position with knees bent, legs in the air, and arms extended overhead.
2. Lower one foot toward the mat without touching down fully, about halfway.
3. Return to tabletop and switch sides.
4. Repeat for 45 seconds.

How to Do Double Taps

1. Assume a tabletop position with knees bent, legs in the air, and arms extended overhead.
2. Lower both feet toward the mat without touching down fully, about halfway.
3. Repeat for 45 seconds.

How to Do Chest Lifts

1. Lie on your back with knees bent and hands supporting the head softly.
2. Exhale and lift your head, neck, and shoulders off the mat.
3. Lower slowly with control.
4. Repeat for 45 seconds.

How to Do Tabletop Chest Lifts

1. Lie on your back with legs in a tabletop position and hands supporting the head softly.
2. Exhale and lift your head, neck, and shoulders off the mat.
3. Lower slowly with control.
4. Repeat for 45 seconds.

How to Do Rotating Chest Lifts

1. Lie on your back with legs in a tabletop position and hands supporting the head softly.
2. Exhale and lift your head, neck, and shoulders off the mat.
3. As you lift, rotate your head and arms toward one direction.
4. Lower slowly with control and repeat toward the other direction.
5. Repeat for 45 seconds.

How to Do Cobras

1. Lie face down with hands under shoulders and legs about shoulder-width apart.
2. Lift your chest slightly off the mat, keeping the neck long.
3. Slowly lower back towards the floor.
4. Repeat for 45 seconds.

Related: Forget Planks: This 'Humbling' Pilates Move Rebuilds Deep Core Strength in Men Over 40

This story was originally published by Men's Journal on Apr 30, 2026, where it first appeared in the Health & Fitness section. Add Men's Journal as a Preferred Source by clicking here.

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This story was originally published April 30, 2026 at 1:50 PM.