3-Minute Pilates Core Workout

By the Editors of SilverSneakers |

Core strength is at the heart of every movement you make. Build power and stability in your core with these simple Pilates exercises.

Whether you’re in a SilverSneakers class or you’re doing any everyday activity — even getting into and out of bed—you’ll be using your core muscles. These aren’t just your abs, they’re all the muscles that wrap around your center to stabilize your spine and support your movements.  

That’s why putting some core-specific moves into your fitness mix is a great idea, says senior fitness expert Larysa DiDio.

To make these daily activities a breeze, functional core strength is key. Enter Pilates. This gentle form of exercise is one of DiDio’s favorite ways to build a stronger more stable base. “The exercises are incredibly practical and can help you stay independent and active as you get older,” she says.

In fact: Studies show that older adults who do Pilates regularly experience gains in strength, balance, and reaction time, compared with those who don’t do Pilates. Many of the studies have people doing 60-minute sessions weekly, but you don’t have to commit to lengthy routines to see benefits. DiDio says you can see improvements in strength and stability with just a few minutes a day. These three moves are a great place to start.

How the 3-Minute Pilates Core Workout Works

You can perform these moves with or without shoes on, whichever is safest and most comfortable for you. You just need a little floor space and a mat. Can’t get down on the floor? Try the exercises on your bed. Or, check out this 10-minute seated core workout.

Ready to get started? Just press play and follow along. As always, safety is key. The exercises here may be different or more advanced than those you’ll experience in a SilverSneakers class. If you have a chronic condition, balance issues, or injuries, talk to your doctor about how you can exercise safely.

Once you’re familiar with the movements, gradually increase the amount of time and frequency. The exercises are gentle and safe enough to do every day.

Subscribe to our newsletter
It's quick and easy. You could be one of the 13 million people who are eligible.
Already a member? Click to discover our 15,000+ participating locations.

Follow Us

Up Your Core Game: Two SilverSneakers Classes to Try 

Once you’ve tried Larysa’s workout, consider signing up for a SilverSneakers Classic strength and endurance class at your participating SilverSneakers fitness location (review the gym’s schedule for exact times). Or check out one of our newer SilverSneakers LIVE classes—the 15-minute Core Conditioning Basics Express workout. See the latest schedule and RSVP for classes here. Each one will help you build power and gain confidence. 

Check Your SilverSneakers Eligibility Instantly 

SilverSneakers members can go to thousands of nationwide gyms and fitness locations, plus take SilverSneakers LIVE online classes that are designed for all fitness levels and abilities. If you have a Medicare Advantage plan, it may include SilverSneakers—at no additional cost. Check your eligibility instantly here. 

Already a member? Get your SilverSneakers member ID and exclusive fitness and wellness content by activating your online account here.

Not eligible for SilverSneakers? You can still get 200+ free SilverSneakers On-Demand videos and stay in touch with us by creating your online account.