Workout 1

Welcome to your Pilates Booty and Core program! In just 20 minutes, you’ll discover muscles that you never knew existed! This low impact, equipment free program is perfect for you if you want to strengthen your core and tone your glutes. As you flow through the class, focus on connecting each movement with your breath. Let’s get strong!

Exercises in This Workout

1. 1

   Cat-Cow Stretch

   45slow

   spinecore
2. 2

   Thread the Needle (Right)

   35slow

   spineshoulders
3. 3

   Thread the Needle (Left)

   30slow

   spineshoulders
4. 4

   Downward Dog Pedals

   30slow

   hamstringscalves
5. 5

   Straight Leg Glute Kickbacks (Right)

   40smedium

   glutescore
6. 6

   Hamstring Curl (Right)

   31smedium

   hamstringsglutes
7. 7

   Bent Knee Glute Lifts (Right)

   32smedium

   glutes
8. 8

   Glute Pulses (Right)

   13shigh

   glutes
9. 9

   Child's Pose

   12slow

   gluteslower back
10. 10

    Straight Leg Glute Kickbacks (Left)

    34smedium

    glutescore
11. 11

    Hamstring Curl (Left)

    33smedium

    hamstringsglutes
12. 12

    Bent Knee Glute Lifts (Left)

    26smedium

    glutes
13. 13

    Glute Pulses (Left)

    14shigh

    glutes
14. 14

    Child's Pose

    16slow

    gluteslower back
15. 15

    Kneeling Side Leg Lifts (First Side)

    32smedium

    outer thighsglutes
16. 16

    Kneeling Side Twist & Lift (First Side)

    36shigh

    obliquesglutes
17. 17

    Kneeling Side Leg Pulses (First Side)

    16shigh

    outer thighsglutes
18. 18

    Side Stretch

    22slow

    obliquesshoulders
19. 19

    Kneeling Side Leg Lifts (Second Side)

    27smedium

    outer thighsglutes
20. 20

    Kneeling Side Twist & Lift (Second Side)

    32shigh

    obliquesglutes
21. 21

    Kneeling Side Leg Pulses (Second Side)

    19shigh

    outer thighsglutes
22. 22

    Rest

    28slow

    full body
23. 23

    Ab Curl Combo

    1 minmedium

    coreobliques
24. 24

    Single Leg Stretch Twist (Right)

    44shigh

    obliquescore
25. 25

    Oblique Pulses (Right)

    20shigh

    obliquescore
26. 26

    Single Leg Stretch Twist (Left)

    39shigh

    obliquescore
27. 27

    Oblique Pulses (Left)

    24shigh

    obliquescore
28. 28

    Ab Curls with Straight Legs

    30smedium

    core
29. 29

    Leg Lowers with Ab Curl Hold

    46shigh

    corelower back
30. 30

    Scissor Kicks (Hamstring Pull)

    23shigh

    corehamstrings
31. 31

    Windshield Wipers (Bent Knee)

    45smedium

    obliquescore
32. 32

    Windshield Wipers with Leg Extension

    39shigh

    obliquescore
33. 33

    Lying Hip Circles & Hamstring Stretch (Right)

    37slow

    hipshamstrings
34. 34

    Lying Hip Circles & Hamstring Stretch (Left)

    40slow

    hipshamstrings
35. 35

    Supine Spinal Twist (Right)

    35slow

    spineobliques
36. 36

    Supine Spinal Twist (Left)

    24slow

    spineobliques
37. 37

    Roll Up

    13slow

    corespine

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Frequently Asked Questions