Beginner pilates: glute + core workout

All you need to get started with this workout is a mat and your own body! A perfect beginner-friendly Pilates workout to target your glutes & core. 🫶🏼

Full details⬇️

1. Leg lifts

-lower onto your left forearm and stay on your right hand

-lift and lower your right leg

-squeeze your glutes at the top

-don’t hyper extend through your low back!

-repeat for 8 reps

2. Leg lift pulses

-hold at the 8th rep!

-pulse it out for another 8 reps, squeezing through your glutes

-repeat on the other side

3. Bird dogs

-move into a table top position

-lift your left arm and right leg into an extended position

-bring elbow to knee underneath and repeat for 8 reps

-after 8 reps switch to the other side

4. Table top crunches

-get into a reverse table top position

-crunch your left knee in towards your chest

-lower & crunch your right knee in

-repeat for a total of 16 reps!

5. Reverse plank with a leg lift

-move into a reverse plank

-lift your left leg up to the ceiling

-lower down and lift your right leg

-keep switching and repeat for 16 reps!

🔁 these exercises like a circuit for 3 sets for the best results!

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