10 Minute workouts are a real asset - they are completely doable and really even the busiest of people can fit them into their schedules. A sixth of an hour might seem like a very short workout, but once you've moved around even just that much, you're likely to see a substantial shift in mindset, mood, and the way your body physically feels. So don't waste any time wondering whether or not 10 minutes of working out is effective; jump right in and you'll see for yourself.
Why I love this workout
I love this lower body Pilates workout because it's efficient, effective, and versatile.
It can be added on to any lower body workout - either before or after lifting or high intensity interval training. If you use it first, it makes a great extra warm up for waking up the lower body muscles for optimal glute activation and healthy range of motion. Adding this workout on after your more intense workout really formally finishes off those already utilized muscles with the less brute strength & more range of motion oriented nature of the Pilates exercises. You can vastly increase the difficulty and challenge of this butt and thigh workout by using resistance bands around the ankles or wearing ankle weights.
This butt and thigh workout is quick, and you can do it anywhere. If you are trying to avoid squats and lunges, this can be a good way to engage the muscles of the butt and thighs without those aggravating exercises. There is no jarring impact with any of these exercises and it feels nice on the body.
Pilates Workout Structure
- Targets: Glutes, thighs, core
- Equipment: Exercise mat (optional), exercise/resistance bands or ankle weights (optional)
- Warm Up & Cool Down not included (both are recommended)
Printable Pilates Workout - 50 Seconds Active, 10 Seconds Rest; repeat on each side of the body where applicable
Reverse Leg Lift - Keeping a bend in the knee, lift your leg up and behind your body. Pretend like you're trying to break a hole in the ceiling with your toes. Keep your body facing the ground, pull in your core, and keep your back flat (not hunched or swayed). Exhale as you press your foot towards the ceiling, inhale on the way back down to the starting position.
Side Rear Diagonal Raise - Lift straightened leg out and up, but this time instead of lifting the leg straight back, raise it slightly to the outside of the body so that you feel the exercise in a different part of your glute medius and minimus.
Side Lying Leg Raise - Lying on your side, keep your top leg straight and raise for a lift and just a split second hold at the top. If you add in the sweeping reaching motion with the arm (coming up to meet the leg) you'll get in a quick feel-good stretch.
Hip Hinge - Lie on side with feet and knees stacked. Keeping this leg position, take the knees apart for a lift and quick hold.
Pilates Bridge - Lie on your back with weight in shoulders and feet. Press through the feet and heels to lift the back and glutes off of the ground. You should feel this in your glutes, hamstrings, and lower back.
Marching Bridge - Maintaining the same position, step your feet wide and then narrow again with the pattern out, out, in, in; alternating which leg leads each time.
Do you use 10 minute workouts as part of your routine? I know there are a lot of you out there who also enjoy piecing together your own custom workouts using our videos, 10 minutes at a time. What would you pair this butt and thigh Pilates workout with?
Thank you for working out with me!