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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
