PILATES WORKOUT for CORE, GLUTE, and INNER THIGHS | Strength, Stretch, and Tone for 15 MIN

Today’s workout is a full-body express Pilates, ideal for when you’re short on time but still want a comprehensive, powerful exercise. Grab your mat, roll it out, and let’s get started!

Warm-Up

Standing Roll Downs

1. Begin at the back of your mat, feet hip-distance apart. Engage your core by gently drawing your navel in.
2. Inhale, reaching your arms up to the sky, lengthening through your spine.
3. Exhale, release your arms and tuck your chin, rolling down over your legs, feeling each vertebra release.
4. Inhale at the bottom, then exhale and roll back up, stacking your spine one vertebra at a time.
5. Repeat  more. On your last roll-down, let’s add a walk forward onto your hands and come down to your knees.

Cat-Cow for Spinal Flexibility

1. Inhale as you arch your spine, letting your belly drop and rolling your shoulders back.
2. Exhale, round your spine, gaze toward your navel.
3. Repeat for several times, feeling your spine warm and mobilize.

Downward Dog Flow

1. Tuck your toes, lift your hips, and press back into Downward Facing Dog. Pedal out your heels, alternating knee bends to release tension in your calves and hamstrings.
2. Focus on lengthening your spine and pressing your hands firmly into the mat.
3. After a few pedals, press both heels down and ripple forward to high plank.

• Inhale, bend your knees and press back.
• Exhale, shift forward to plank. This warms up your entire body and activates your core.

Lower Body Strength & Inner Thigh Focus

Wide Second Position Heel Lifts

1. Stand with feet wide apart and toes turned out. Bend your knees, keeping your shoulders aligned over your hips.
2. Lift your right heel, then lower, followed by your left heel. Alternate sides for a few reps, focusing on maintaining a strong, upright posture.

Inner Thigh Strengthening in Wide Second Position

1. Straighten your legs as you exhale, then bend back down on the inhale. Use your inner thighs to drive the movement.
2. On your last bend, lift both heels for a balance challenge, and lower slowly.

Heel Pulses in plié

1. Hold your plié with heels lifted, and take small, controlled pulses downwards.
2. For eight pulses, maintain your focus and keep your core engaged.

Glute Activation Series

Glute Lift and Rainbow Leg Taps

1. On hands and knees, extend your left leg back, flexing the foot. Exhale as you lift the leg up, feeling the contraction in your glutes.
2. Extend the leg and point the toe. Tap to the left and lift, then tap to the right and lift for a rainbow-like movement. Repeat for several taps on each side.
3. Hold out to the left for isolated glute lifts to activate the outer glute. Lift and lower with control.

Diagonal Knee Pulls and Pulses

1. Bring your knee forward, level with your hip, then lower slightly and extend back. This is great for targeting glute and core stability.
2. End with pulses, holding the leg out on a diagonal, and lift for eight small pulses. Feel the burn deep in your glute muscles.
3. Repeat this entire glute series with the right leg.

Core Series: The Pilates Ab Series of Five

1. Single Leg Stretch: Hug your left knee in, extend your right leg, pulling the knee in with two strong pulses. Exhale-exhale, then inhale to switch legs.
2. Double Leg Stretch: Hug both knees in, inhale to extend arms and legs, exhale to pull back. Keep your core engaged to protect the lower back.
3. Straight Leg Stretch: Grab your left ankle, extend the other leg, and pulse. Exhale-exhale, inhale switch. Focus on keeping shoulders lifted.
4. Lower Lift: Extend both legs to the sky. Inhale, lower legs, and exhale, lift them back up. Make sure the lower back stays grounded.
5. Crisscross: Twist to the left and then right, bringing opposite shoulder toward the knee. Exhale with each twist, using obliques to guide the movement.

Back Strengthening & Final Core Series

1. Prone Back Extensions

2. Lie on your stomach with hands stacked under your forehead. Engage your core by drawing in your navel.
3. Inhale as you lift your chest, exhale to lower. Repeat for a few more reps, strengthening your back extensors.

Swimming Kicks for Upper Body & Lower Body

1. Lift both arms and legs off the mat, reaching arms back with palms down.
2. Kick your legs in a fluttering motion, engaging both your glutes and back muscles. Continue for eight counts.

Finishing Series: Plank Variations & Stretch

Push-Up to Side Plank Series

1. Push up, then rotate to open into a side plank, alternating sides. Repeat for a few more reps, maintaining core control.
2. Final plank: Bring knees across to the opposite elbow. Focus on core activation with each pull, working the obliques.

Cool Down & Stretch

1. Lower into Child’s Pose for a deep breath, letting your muscles relax.
2. Seated Stretch: Come to a seated position, bringing the soles of your feet together for a gentle hip stretch.
3. Side Stretch: Inhale, reach your right arm up, and exhale to stretch to the left, then switch sides.
4. Final Stretch: Interlace your fingers behind your back, inhale to open through your heart, feeling the stretch across your chest and shoulders.