Workout 4

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

   Standing Roll Down

   48slow

   spinehamstrings
2. 2

   Standing Forward Fold Twist

   29slow

   hamstringsspine
3. 3

   Downward Dog Pedaling

   22slow

   calveshamstrings
4. 4

   Downward Dog to Plank Flow

   35smedium

   coreshoulders
5. 5

   Plank Hold

   19shigh

   coreshoulders
6. 6

   Rest

   13slow
7. 7

   Quadruped Leg Lift (Right)

   31smedium

   glutescore
8. 8

   Bird Dog Lift (Right Leg)

   29smedium

   coreglutes
9. 9

   Bird Dog Crunch (Right Leg)

   48smedium

   corespine
10. 10

    Bird Dog Abduction (Right Leg)

    26shigh

    coreglutes
11. 11

    Rest

    16slow
12. 12

    Modified Side Plank Leg Lift (Right)

    21smedium

    outer thighsglutes
13. 13

    Modified Side Plank Inner Thigh Combo (Right)

    41shigh

    inner thighsobliques
14. 14

    Modified Side Plank Crunch (Right)

    23smedium

    obliquescore
15. 15

    Push-ups (Set 1)

    39shigh

    chestarms
16. 16

    Child's Pose

    12slow

    lower backhips
17. 17

    Rest

    28slow
18. 18

    Single-Leg Glute Bridge (Left Glute)

    38smedium

    gluteshamstrings
19. 19

    Single-Leg Glute Bridge with Extension (Left Glute)

    41shigh

    gluteshamstrings
20. 20

    Single-Leg Glute Bridge Pulses (Left Glute)

    14shigh

    glutes
21. 21

    Figure Four Stretch (Left Glute)

    16slow

    gluteships
22. 22

    Rest

    10slow
23. 23

    Single-Leg Glute Bridge (Right Glute)

    28smedium

    gluteshamstrings
24. 24

    Single-Leg Glute Bridge with Extension (Right Glute)

    28shigh

    gluteshamstrings
25. 25

    Single-Leg Glute Bridge Pulses (Right Glute)

    11shigh

    glutes
26. 26

    Figure Four Stretch (Right Glute)

    13slow

    gluteships
27. 27

    Rest

    31slow
28. 28

    Pilates Roll-Up

    2 minmedium

    corespine
29. 29

    Seated Forward Fold

    15slow

    hamstringslower back
30. 30

    Rest

    23slow
31. 31

    Quadruped Leg Lift (Left)

    21smedium

    glutescore
32. 32

    Bird Dog Lift (Left Leg)

    26smedium

    coreglutes
33. 33

    Bird Dog Crunch (Left Leg)

    48smedium

    corespine
34. 34

    Bird Dog Abduction (Left Leg)

    21shigh

    coreglutes
35. 35

    Rest

    13slow
36. 36

    Modified Side Plank Leg Lift (Left)

    16smedium

    outer thighsglutes
37. 37

    Modified Side Plank Inner Thigh Combo (Left)

    38shigh

    inner thighsobliques
38. 38

    Modified Side Plank Crunch (Left)

    23smedium

    obliquescore
39. 39

    Push-ups (Set 2)

    30shigh

    chestarms
40. 40

    Plank Hold (Final)

    19shigh

    corefull body
41. 41

    Child's Pose with Side Stretch

    46slow

    lower backlats

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Frequently Asked Questions