20 Minute Pilates Workout: Pilates Butt and Thigh Workout

 

Calorie burn:

99 to 168

Minutes:

21

Difficulty:

3

Equipment Needed:

Mat, No Equipment

Workout type:

Low Impact, Pilates, Toning

Body focus:

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Workout Details

All of the exercises in this Pilates workout are excellent for targeting the glutes (butt), thighs (hamstrings, quadriceps, inner and outer thigh) and core (abs, obliques, lower back). 

Pilates is great for range of motion but my favorite way to use this training style is after a tough strength or HIIT workout that has also targeted the lower body; it's perfect for a burnout round. With that said, I was surprised to find myself sweating during this relatively innocent looking Pilates butt and thigh workout! 

This workout doesn't use any equipment at all and it's easily modified to advanced or beginner exercises. The intervals are long, so feel free to stop and shake out your muscles for a quick break if you need to (just try and jump right back in as soon as possible). On the other hand, you can significantly step up the challenge by wearing ankle weights while you do this workout.

Make sure to do at least a quick cardio warm up before you start in order to get your muscles warmed up and ready to work; don't forget cool down stretches once you've finished.

Workout Structure
Pilates exercises targeting the butt, thighs, lower back, abs and obliques
No equipment necessary (you might want an exercise mat if you're on a hard surface)
Warm up & cool down not included (both are recommended) 

Butt and Thigh Pilates Workout - 50 Seconds on, 10 seconds rest for each interval
Inside Leg Lift + Pulses
Inside Leg Lift + Pulses
(repeat on opposite side of the body)
Kneeling Leg Raise + Pulses
Switch sides
Kneeling Extension
Switch sides
Up & Over Lifts
Switch sides
Leg Drops
Switch sides
Flutterkicks
Bridge
Bridge Kicks
Bridge March
Side Plank Dips
Switch sides
Back Bows
Swimmers

Make sure to cool down & stretch!

How often do you weave Pilates into your workout routine? 

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