10-Minute Morning Yoga + Pilates for Core-Strengthening

(Photo: Yoga With Kassandra)

Those days when you want to ensure your abs workout happens before anything else gets in your way, you need these 10-minute morning yoga and Pilates core exercises.

The challenging session integrates familiar moves, starting with the Hundred, which is a classic Pilates core exercise that begins any mat class, and then we go straight away into core-strengthening yoga poses. Although it’s easy to assume that a practice appropriate for all levels, such as this one, means you won’t be challenged, this abs workout will surprise you!

10-Minute Morning Yoga + Pilates Core Exercises

The workout is appropriate for all experience levels. No props are required although you’re welcome to use anything that helps you feel comfortable during your 10-minute morning yoga routine.

Reclined Stretches

Begin by lowering yourself onto the mat. Pull your knees toward your belly and maybe rock a little side to side. Maybe bring your hands to your knees and trace some circles, then reverse the direction of those circles and come back to center. Notice how you’re feeling this morning.

The Hundred

Classic Pilates sessions always begin with this breathing exercise to fire things up. There are lots of different variations on the Hundreds. This one tends to be the most accessible, although just because it’s beginner friendly does not necessarily mean it’s easy! It’s still quite challenging.

From lying on the mat, lift your head and shoulders and reach your arms forward at hip height. Bend your knees as if you’re in Tabletop and begin to vigorously and actively pump your arms up and down. Inhale through your nose for a count of 5 and exhale out your mouth for a count of 5.

Keep going, lifting both shoulder blades off the mat as you inhale and exhale, hugging the legs toward the midline, and drawing your lower belly in. When you’ve completed 100 or get tired, lower your head and shoulders to the mat and bring your feet flat on the mat.

Reclined Twist

Open your arms into a cactus shape and scooch your hips a little to the right before you lower both knees down to the left in a little twist. So you’re stretching through the obliques. Try to keep your right shoulder blade on the mat.

Slowly lift your knees and twist it out to the other side.

Single Leg Stretch

This is another reclined Pilates ab exercise and breathing exercise. Pull your knees toward your chest and lift your head and shoulders off the mat. Grab your right shin as you extend your left leg straight out at a diagonal. Inhale and lift a little higher and then exhale out your mouth. At the end of your breath out, switch legs. So inhale, lift up more, exhale, feel it deep in the abs, and  then switch the legs. Do that once more on each side.

Happy Baby Pose

Then pull both knees toward your chest and relax your head and shoulders on the mat. Grab hold of your feet, ankles, or outer shins as you bring your ankles over your knees in Happy Baby Pose (Ananda Balasana). Maybe you rock little side to side, massaging the lower back.

Hovering Tabletop-Plank Pose-Downward-Facing Dog

Then rock up and down the length of your spine, cross your ankles, and come to hands and knees. Plant your palms on the mat underneath your shoulders and your knees underneath your hips.Then bring our hands a couple inches further past the shoulders, tuck your toes, and lift your knees just an inch or so off the mat in Hovering Tabletop. Your back is engaged. The spine is straight. This is one of several Pilates core exercises that are a variation on a classic yoga pose. Pause here.

Straighten your legs to come into Plank Pose. Then bend your knees, come back to Hovering Tabletop, and then go ahead and stretch your legs in Downward-Facing Dog. You’re going to practice this in a sequence. So take an inhale as you find Hovering Tabletop, exhale to Plank, inhale to Hovering Tabletop, and then exhale to Downward-Facing Dog (Adho Mukha Svanasana). Take 2 more just like this and then hold in Downward-Facing Dog.

Downward Dog Knee to Nose 

From Downward Dog, paddle out your legs and take any movement that feels good here.

Reach your right leg toward the sky, bend your knee, open your hip, and give yourself a stretch as you push into your left heel. Then bring your knee to your nose as if you’re coming into Plank Pose. I call this Stoke the Fire because it definitely stokes the internal fire! Inhale back to Three-Legged Dog as you reach that right leg up, then exhale and squeeze it in. Do that once more.

Low Lunge

With your knee squeezed toward your chest, step your foot in between your palms. Then let your back knee come down to the mat and lift your chest in a Low Lunge (Anjaneyasana). Lengthen the tailbone down toward the mat and engage through your core as you lift yourself so you’re not jamming your low back.

Maybe you sink your hips forward and down to feel a stretch along the front of your left thigh and shift your gaze toward your thumbs in a tiny backbend. Think of this as an upper back backbend rather than it coming from your low back.

Toe Squat

Circle your arms and take your hands back to the mat. Keep your back toes tucked under as you shift your weight back and find Toe Squat. See if you can sit back onto your heels just for a moment, stretching through the feet. Even though this is a core practice, I want to share movements that target the full body so you’re getting set up for your day.

When you’re ready, come back to Downward Dog and repeat that sequence on the second side, starting with Three-Legged Dog, coming into Knee to Nose, followed by Low Lunge, Toe Squat, and Downward Dog one last time.

Plank Pose

From your Downward Dog, inhale as you come forward into Plank Pose.

Cobra Pose

Slowly lower all the way to your belly. Keep your elbows tucked in as you point your toes and lift your chest in Cobra Pose (Bhujangasana).

Child’s Pose

Lower yourself back to the mat and press your hips back into Child’s Pose (Balasana). Your forehead is resting on the mat or a prop. Take five long, slow breaths in and out through your nose here.

Seated Meditation

Take a seat in any way that is comfortable to you and close your eyes. You can sit quietly or you can focus on an affirmation to help set the tone for the day. Maybe you give yourself permission to heal inside and out. Slowly repeat this to yourself a few times. I give myself permission to heal inside and out. I give myself permission to heal inside and out. I give myself permission to heal inside and out. Simply be curious what that brings up for you.

Linger here as long as you can and use this time to connect with yourself. Thank you for practicing this 10-minute morning yoga and pilates core-strengthening routine with me and I hope it helps with the rest of your day. This 10-minute yoga and Pilates core exercises class is part of a 30-Day Yoga + Pilates Challenge that you can begin at any time.