Booty & core Pilates by Bonnie Lyall: Beginner program you can actually stick to

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Program at a glance

• Format: 6 on-demand sessions

• Length: ~22 minutes each (just over 2 hours total)

• Level: Beginner

• Equipment: None (mat optional)

• Focus: Core strength, glute activation, posture, and hip stability

• Style: Low-impact, breath-led Pilates flows

• Coach: Bonnie Lyall — certified mat & reformer Pilates instructor (based in Dubai)

Why you’ll love this program

• Real core work, zero intimidation. You’ll feel your deep abs (and glutes) in the first session — without complicated choreography.

• Low-impact, high return. Joint-friendly moves that build strength, control, and stamina.

• Equipment-free convenience. Press play anywhere — hotel room, living room, tiny apartment.

• Smart sequencing. Each class layers technique so you progress safely and steadily.

• Fun & focused. Bonnie’s upbeat coaching keeps you moving and breathing with purpose.

What you’ll work on

• Deep core stability: transverse abdominis, obliques, pelvic floor coordination

• Glute strength & shape: maximus, medius, and minimus for lift and hip support

• Posture & alignment: lengthened spine, open chest, balanced hips

• Mobility & control: smooth, connected movement patterns synced to breath

Program outline

Designed to be completed 2–4 times per week. Repeat the series for 4–6 weeks to keep progressing.

1. Core foundations & glute activation
Breath, pelvic tilts, dead bug variations, glute bridges, side-lying clams.

2. Booty burn basics
Bridge progressions, single-leg work, standing hip abduction, band-free “burners.”

3. Obliques & hips control
Oblique curls, side-plank preps (knees down), side kicks for lateral hip strength.

4. Core flow & balance
Bird-dog, forearm plank holds (beginner options), slow tempo pulses for control.

5. Glute sculpt & lift
Bridge march, donkey-kick series, prone hip extension for rounded strength.

6. Total Core Integration
Full-body flow that connects breath, core, and glutes; gentle mobility finisher.

No equipment needed. Use a mat or carpet for comfort.

Who it’s perfect for

• Beginners returning to movement or starting fresh

• Anyone wanting abs that support daily life and glutes that power your steps

• Busy schedules (consistency beats marathon workouts)

• Low-impact preference and at-home convenience

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Meet your instructor: Bonnie Lyall

Bonnie is a qualified matwork and reformer Pilates instructor living in Dubai. Her teaching blends fun, clear cues with a strong focus on technique — so you feel safe, challenged, and successful. Expect legs that burn, abs that shake, and a full-body glow by the end of each class.

How to use the series

1. Schedule it: 3 days per week works great (e.g., Mon/Wed/Fri).

2. Progress it: Move through Sessions 1–6 in order; repeat the series for another cycle once you finish.

3. Pair it: Optional light walks or mobility on off days.

4. Recover smart: 1–2 rest days weekly; hydrate and do a brief stretch.

Results you can expect (with consistency)

• Stronger, more responsive core

• Noticeable glute tone and hip stability

• Better posture and easier movement patterns

• Improved body awareness and breath control

👉 Start “Booty & Core Pilates by Bonnie Lyall” today. Join now with 70% off and feel the difference in your very first session.