Sweet Core Pilates Workout
A compact, focused and intention Pilates workout that targets your deep core
A workout by Krsna Garr
There are days when you have time for a full session, and there are days when ten minutes is all you can realistically give. Sweet Core was created for the second kind of day.
This 10-minute Pilates workout is designed to sculpt and strengthen your abs using a long resistance band and a mat. It’s compact, focused, and intentionally programmed to target your deep core and obliques through controlled pulses, twists, and holds. The kind of movements that create that deep, internal burn and leave your midsection feeling switched on, supported, and energised.
It’s short, it's sweet... but it’s definitely not surface-level!
Why Deep Core Training Matters for Women
Pilates core training goes way beyond aesthetics when it comes to your abs. For women’s fitness, this kind of Pilates workout session plays a foundational role in how we move, feel, and function.
Krsna’s Pilates workouts are rooted in breath-led movement. In Sweet Core, you’re encouraged to move with control and awareness, not momentum. That connection between breath and movement is what helps activate the right muscles and build strength from the inside out.
Your deep core muscles, particularly the transverse abdominis, act like a corset around your waist. When they are strong and responsive, they support your spine, improve posture, stabilise your pelvis, and protect your lower back. They also enhance performance in other workouts for women, whether that’s strength training, running, or simply carrying kids, bags, or groceries without strain.
Over time, consistent Pilates workouts improve mobility, coordination, and muscular endurance, while also supporting overall wellbeing. Many women notice better posture, reduced tension, and a stronger sense of body awareness alongside visible definition.
More Than Just Core
In well-programmed Pilates workouts especially, the deep core system works as an integrated unit:
Primary muscles targeted in a core workout:
- Transverse abdominis (TVA)
- Rectus abdominis
- Internal obliques
- External obliques
- Pelvic floor muscles
- Multifidus
Secondary muscles engaged during core training:
- Erector spinae
- Diaphragm
- Gluteus maximus and gluteus medius
- Hip flexors (iliopsoas)
- Adductors (inner thighs)
- Latissimus dorsi
- Serratus anterior
- Quadratus lumborum
Even when the abs are the focus, the hips, back, glutes, and even shoulders often assist to stabilise and control movement.
Why We Use a Long Resistance Band
The Sweet Core Pilates workout uses a long resistance band to add challenge without adding strain.
Resistance bands are incredibly effective in Pilates because they create constant tension throughout the movement. Unlike free weights, where gravity dictates the load, bands require your muscles to stay engaged for the entire range of motion. This increases time under tension, which is one of the key drivers of strength and sculpting results.
Bands also encourage better control and alignment. They provide feedback, helping you stay connected to the right muscles and avoid compensating through your hips or lower back. For core training, this is especially important. The band doesn’t just make the workout harder; it makes it smarter.
Combined with a mat, the setup is simple, accessible, and ideal for at-home women’s workouts that still deliver meaningful results.
The Power of Consistency
A 10-minute Pilates workout might not feel dramatic in the moment, but consistency is where the change happens.
When you return to sessions like Sweet Core regularly, you begin to build real strength through your center. Your waist feels more supported, and your posture improves as a result. With that added strength and stability, your workout movements are then steadier and more controlled. And because the workout is short and effective, it fits into real life.
Sweet Core lives inside the WEGLOW fitness app for women, alongside a full library of Pilates workouts and strength sessions designed to support women’s fitness in a realistic, sustainable way.
If you want to feel results, then you need to build good habits. Showing up consistently – even if it’s just for ten minutes a day – will bring you closer to your goals even faster.
If you’re ready to feel stronger through your core, more connected to your body, and confident in your movement, Sweet Core is waiting for you inside the WEGLOW fitness app for women. Download the app, explore our full library of Pilates workouts and strength sessions, and choose a subscription that fits your goals. Your next ten minutes could be the start of something powerful!
