15-minute Pilates core routine improved posture and body awareness

After two weeks of daily 15-minute Pilates, the writer reports improved posture and greater awareness of deep core muscles.

I tried a 15-minute, mat-based Pilates core routine from instructor Lottie Murphy daily for 14 days. The routine is equipment-free and designed to fit into busy schedules. It focuses on deep core muscles such as the transverse abdominis, obliques, and upper and lower abs. The approach emphasizes control, precision, and continuous movement rather than high intensity. Key findings: - The routine is a 15-minute, low-impact, mat-based flow with little rest between exercises. - Exercises reported include hovering on all fours, pelvic rocks, plank-to-pike transitions, leg lifts, pulses, and a held plank with Pilates alignment cues. - The instructor cues engagement of deep core muscles, with emphasis on slow, controlled movements and static holds. - After two weeks, the writer reported greater awareness of the transverse abdominis and improved stability during planks and twists. - The writer also reported improved day-to-day posture and a stronger sense of body alignment after sessions. - The routine was described as easy to stick with daily and not overly fatiguing. Summary: The reported impact was increased deep core awareness, improved stability in certain core exercises, and a noticeable lift in everyday posture and alignment. Undetermined at this time.