Deepika Padukone’s fitness trainer says ‘this 10-minute Pilates workout will still give you the strength, tone and focus your body needs’

The workout includes five moves: Roll Down to Plank, Leg Pull Front, Seated Spine Twist, Swimming to Hundreds, and Rolling Like a Ball. Yasmin suggests doing each move 10-12 times and repeating the entire circuit three times for the best results. From strengthening the core and glutes to improving spinal flexibility and coordination, each exercise is designed to engage multiple muscle groups in a short span of time.

But does a 10-minute workout truly deliver meaningful benefits, or is it more of a supplement to longer routines? 

Dr Vajalla Shravani, MPT, fitness and pilates expert at Tone30 Pilates, tells indianexpress.com, “Yes, a focused ten-minute Pilates sequence can bring measurable benefits when practiced with consistency. Pilates is built on precise movement, breath control, and deep core engagement, so even a short circuit can activate key muscle groups, improve neuromuscular coordination, and build strength and tone over time. While it does not replace a full-length workout for cardiovascular conditioning or progressive overload, it can absolutely stand on its own as a meaningful daily practice, especially for people with busy schedules.”

Common mistakes to avoid in exercises recommended by Yasmin 

The most common beginner mistakes involve rushing through movements and losing alignment. “In Roll Down to Plank, many people round their lower back instead of articulating the spine one vertebra at a time. In Leg Pull Front, hips often sag, straining the lower back. During Seated Spine Twist, it is easy to twist from the shoulders rather than from a tall, lengthened spine,” says Shravani. 

 

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She adds, “In Swimming to Hundreds, overuse of the neck or shallow breathing reduces core engagement. For Rolling Like a Ball beginners sometimes kick with momentum instead of controlling the movement from the abdominals. To prevent injury, focus on slow, controlled motion, keep the core gently drawn in, and match breath to movement. Using a mirror or a virtual instructor can also help with body awareness.”

How often should short Pilates circuits like this be incorporated into a weekly routine to see noticeable results in posture, flexibility, and core strength?

A short Pilates circuit, performed three to five times a week, can lead to noticeable improvements in posture, flexibility, and core strength within a few weeks. Shravani notes that consistency matters more than duration, so integrating these ten-minute sessions into a morning or evening routine works well.

“On days when more time is available, combining the circuit with a longer class or complementary strength or cardio training will enhance overall fitness,” suggests the expert. 

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.