Workout 3

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

   Neck Flexion and Extension

   29slow

   neckspine
2. 2

   Neck Circles

   40slow

   neck
3. 3

   Seated Side Stretch

   19slow

   obliquesspine
4. 4

   Seated Spinal Twist

   16slow

   spinelower back
5. 5

   Seated Side Stretch (Other Side)

   20slow

   obliquesspine
6. 6

   Seated Spinal Twist (Other Side)

   16slow

   spinelower back
7. 7

   Half Roll Backs

   2 minmedium

   corespine
8. 8

   Half Roll Back with Arm Opening

   43smedium

   coreshoulders
9. 9

   Static Half Roll Back with Arm Openings

   24shigh

   corearms
10. 10

    Arm Circles in C-Curve Hold

    22shigh

    coreshoulders
11. 11

    Rest

    51slow
12. 12

    Clamshells (Side 1)

    49smedium

    gluteships
13. 13

    Clamshell Pulses (Side 1)

    17shigh

    gluteships
14. 14

    Clam with Kick Extension (Side 1)

    43shigh

    glutesquads
15. 15

    Side Leg Lift Point/Flex (Side 1)

    16smedium

    glutesankles
16. 16

    Rainbow Leg Lifts (Side 1)

    42shigh

    gluteships
17. 17

    Side Crunch Knee to Elbow (Side 1)

    33shigh

    obliquesglutes
18. 18

    Side Crunch Pulses (Side 1)

    12shigh

    obliquesglutes
19. 19

    Rest

    16slow
20. 20

    Side Lying Oblique Reach (Side 1)

    31smedium

    obliquesinner thighs
21. 21

    Side Lying Double Leg Lift/Tap (Side 1)

    24shigh

    obliquesinner thighs
22. 22

    Side Balance Hold (Side 1)

    8shigh

    obliquescore
23. 23

    Rest

    25slow
24. 24

    Single Leg Glute Bridge (Left Leg)

    2 minmedium

    gluteshamstrings
25. 25

    Single Leg Bridge with Leg Lower/Lift (Left)

    30shigh

    gluteshamstrings
26. 26

    Single Leg Bridge Pulses (Left)

    12shigh

    gluteshamstrings
27. 27

    Figure 4 Oblique Crossover Crunch (Right)

    47smedium

    obliquescore
28. 28

    Figure 4 Oblique Pulses (Right)

    16shigh

    obliquescore
29. 29

    Rest

    11slow
30. 30

    Single Leg Glute Bridge (Right Leg)

    42smedium

    gluteshamstrings
31. 31

    Single Leg Bridge with Leg Lower/Lift (Right)

    28shigh

    gluteshamstrings
32. 32

    Single Leg Bridge Pulses (Right)

    10shigh

    gluteshamstrings
33. 33

    Figure 4 Oblique Crossover Crunch (Left)

    47smedium

    obliquescore
34. 34

    Figure 4 Oblique Pulses (Left)

    16shigh

    obliquescore
35. 35

    Rest

    39slow
36. 36

    Clamshells (Side 2)

    37smedium

    gluteships
37. 37

    Clamshell Pulses (Side 2)

    15shigh

    gluteships
38. 38

    Clam with Kick Extension (Side 2)

    33shigh

    glutesquads
39. 39

    Side Leg Lift Point/Flex (Side 2)

    18smedium

    glutesankles
40. 40

    Rainbow Leg Lifts (Side 2)

    34shigh

    gluteships
41. 41

    Side Crunch Knee to Elbow (Side 2)

    25shigh

    obliquesglutes
42. 42

    Side Crunch Pulses (Side 2)

    11shigh

    obliquesglutes
43. 43

    Rest

    12slow
44. 44

    Side Lying Oblique Reach (Side 2)

    27smedium

    obliquesinner thighs
45. 45

    Side Lying Double Leg Lift/Tap (Side 2)

    28shigh

    obliquesinner thighs

More Pilates Workouts

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Workout 8

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Workout 2

26 min · Lianna Brice

Workout 4

30 min · Natalia Gunnlaugs

Workout 2

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Workout 6

22 min · Anastasia Zavistovskaya

Frequently Asked Questions