Workout 5

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

   Seated Cat-Cow

   44slow

   spinecore
2. 2

   Seated Side Stretch

   39slow

   corespine
3. 3

   Rest

   21slow

   full body
4. 4

   Kneeling Side Bend (Right)

   52smedium

   coreglutes
5. 5

   Kneeling Side Bend with Rotation (Right)

   50smedium

   corespine
6. 6

   Kneeling Side Bend Rotation Pulses (Right)

   25shigh

   corespine
7. 7

   Kneeling Side Reach & Lift (Right)

   56shigh

   coreglutes
8. 8

   Kneeling Side Reach & Lift Pulses (Right)

   12shigh

   coreglutes
9. 9

   Rest

   22slow

   full body
10. 10

    Kneeling Hinge (Thigh Stretch)

    55smedium

    quadscore
11. 11

    Kneeling Squat to Hinge Combo

    55shigh

    quadsglutes
12. 12

    Kneeling Squat Pulses

    25shigh

    quadsglutes
13. 13

    Kneeling Squat Arm Series (Rows)

    36shigh

    quadsupper back
14. 14

    Kneeling Squat Arm Series (Rows Pulses)

    12shigh

    quadsupper back
15. 15

    Kneeling Squat Arm Series (Reverse Flys)

    31shigh

    quadsupper back
16. 16

    Kneeling Squat Arm Series (Reverse Flys Pulses)

    11shigh

    quadsupper back
17. 17

    Kneeling Squat Arm Series (Triceps)

    33shigh

    quadstriceps
18. 18

    Kneeling Squat Arm Series (Triceps Pulses)

    12shigh

    quadstriceps
19. 19

    Rest

    22slow

    full body
20. 20

    Kneeling Side Bend (Left)

    30smedium

    coreglutes
21. 21

    Kneeling Side Bend with Rotation (Left)

    45smedium

    corespine
22. 22

    Kneeling Side Bend Rotation Pulses (Left)

    25shigh

    corespine
23. 23

    Kneeling Side Reach & Lift (Left)

    41shigh

    coreglutes
24. 24

    Kneeling Side Reach & Lift Pulses (Left)

    14shigh

    coreglutes
25. 25

    Kneeling Recovery Breaths

    21slow

    full body
26. 26

    Rest

    31slow

    full body
27. 27

    Side Lying Leg Lift (Side 1)

    44smedium

    glutesouter thighs
28. 28

    Side Lying Knee Tap to Extension (Side 1)

    33smedium

    glutesouter thighs
29. 29

    Side Lying Knee-Toe Taps (Side 1)

    31shigh

    gluteships
30. 30

    Clam Pulse with Toes Lifted (Side 1)

    15shigh

    glutesouter thighs
31. 31

    Rest

    25slow

    full body
32. 32

    Side Lying Leg Lift (Side 2)

    29smedium

    glutesouter thighs
33. 33

    Side Lying Knee Tap to Extension (Side 2)

    31smedium

    glutesouter thighs
34. 34

    Side Lying Knee-Toe Taps (Side 2)

    30shigh

    gluteships
35. 35

    Clam Pulse with Toes Lifted (Side 2)

    18shigh

    glutesouter thighs
36. 36

    Rest

    8slow

    full body
37. 37

    Downward Dog to Standing Roll Up

    20slow

    full bodyhamstrings
38. 38

    Squats with Arm Raise

    44smedium

    glutesquads
39. 39

    Squat Pulses

    19shigh

    glutesquads
40. 40

    Squat with Alternating Heel Lifts

    32shigh

    glutesquads
41. 41

    Single Heel Lift Squats (Right)

    32shigh

    glutesquads
42. 42

    Single Heel Lift Squats (Left)

    25shigh

    glutesquads
43. 43

    Double Heel Lift Balance

    18shigh

    calvescore
44. 44

    Standing Forward Fold with Leg Pedaling

    44slow

    hamstringsspine
45. 45

    Standing Chest Expansion

    29slow

    chestshoulders
46. 46

    Standing Roll Up & Shoulder Rolls

    14slow

    shouldersspine

More Pilates Workouts

Day 4

22 min · Amelia Jane

Workout 6

22 min · Anastasia Zavistovskaya

Workout 5

46 min · Jessica Casalegno

Workout 3

23 min · Bonnie Lyall

Day 7

23 min · Amelia Jane

Workout 6

25 min · Lianna Brice

Frequently Asked Questions