Here is a short Pilates Mat work out you can do throughout the day.
You don't need any equipment. I like to sneak this in in the morning and in the evening when I get home from work. This is a quick way to engage your core and elevate your mood.
Repeat these three movements as many times as you like. I do these three exercises about 4 times each without stopping between exercises. When you are done bring your knees to your chest and rock side to side to massage your back