Five-Minute Pilates Routine Works Core, Glutes and Shoulders

A five-minute Pilates sequence from instructor and Barre coach Vanessa Michielon offers a compact way to add movement when a full workout will not fit. It uses four exercise positions and works the core, shoulders, glutes, hip flexors and hips. Short bursts like these can support overall health, especially for people who spend much of the day sitting.

The routine begins with a weight-bearing, cross-body movement that warms the body while asking the trunk to coordinate and stay controlled. The next combination works deep core muscles, glutes and shoulders as one leg changes direction. A gentler option keeps one knee grounded. Another section uses sweeps, pulses and bicycles to work the outer hips and mid glutes while the supporting side stabilizes the body. It calls for 8 sweeps, 10 small pulses and 8 bicycles on each side.

The final movement adds rotation, challenging the obliques and side core while the shoulders and glutes help maintain balance. It also brings movement to the upper back and includes 8 repetitions followed by an 8-second hold on each side. For more support, the lower hip or knee can stay on the floor, and a forearm variation reduces the demand on the wrists.