Free Pilates Challenge
Four short workouts. One stronger, more switched-on core.
Start My Free ChallengeFree access · 4 workouts · 7 days to complete · No subscription required · Tick the email box when you sign up to get reminders sent straight to your inbox ·
A strong core supports your posture, balance, stability and control through almost everything you do. Across four focused sessions, you’ll challenge your centre from every angle.
Work your deep abdominals, obliques, side body and stabilising muscles.
Around 10-15 minutes per class, deliberately programmed to challenge you without taking over your day.
Four workouts in a clear order, with recovery days already built into your seven-day plan.
The challenge builds as the week progresses, giving you four completely different ways to strengthen and connect to your core.
Start with a focused abdominal workout designed to help you connect properly to your core from the first rep. Different layering options are offered throughout, so you can choose the challenge that works for you while maintaining control and strong form.
Core strength isn’t only built lying on your back. This classic SDP side-lying session works your obliques, glutes, hips and deep stabilising muscles while introducing some signature SDP moves.
The Magic Circle turns up the intensity with continuous resistance and plenty of time under tension. Expect precise, controlled movement that challenges the entire abdominal wall.
Finish the week with your strongest challenge. Loaded core work, deep abdominal strength and stability combine to leave every layer of your centre properly switched on.
No complicated schedule. No random scrolling. Just press play and follow the plan.
Create your free SDP account and unlock the workouts instantly.
Your 7-Day Stronger Core access begins as soon as you sign up.
Train on Days 1, 3, 5 and 7, using the days between to recover.
And if you love SDP, you’ll have the option to keep training with us.
A few simple pieces of kit are used across the week.
You want core work that feels stronger and more purposeful than a few basic ab exercises.
You enjoy Pilates but want to feel properly challenged.
You need short workouts that still feel genuinely worthwhile.
You value clear coaching and options that help you work at the right level.
You want a structured plan rather than another random workout saved on your phone.
Sam Deville is the founder of Sam Deville Pilates and creator of the SDP Method.
After using Pilates to rebuild her own strength following pregnancy and severe diastasis recti, Sam trained with the Australian Physiotherapy and Pilates Institute (APPI) and went on to develop her own strength-led style of mat Pilates.
Her approach combines precision, control and intelligent sequencing with a level of challenge that goes far beyond traditional mat work.
The result is Pilates, but stronger - clear coaching, creative programming and workouts designed to push you without sacrificing form.
That’s exactly what you’ll experience throughout 7-Day Stronger Core.
Everything you need to know before you begin.
Four workouts, completed across seven days on Days 1, 3, 5 and 7.
Each class takes around 10-15 minutes.
Across the week you'll use 2kg & 5kg weights, Bala bangles, a Pilates soft ball and a Magic Circle.
The workouts are designed to be challenging. You don't need to be a Pilates expert and options are offered where appropriate, but this challenge is designed to give you a genuine SDP workout rather than a gentle beginner introduction.
Your seven-day access starts immediately after you sign up. Make sure to tick the email box when you sign up if you’d like your Day 1, 3, 5 & 7 workout reminders sent straight to your inbox.
No. The 7-Day Stronger Core challenge is free and does not start a paid SDP membership.
Your free access to the challenge expires automatically. There is no obligation to join SDP once the challenge has finished, but the option is there if you want to!