20 Minute Pilates Workout: Pilates Butt and Thigh Workout

21 Min • Lower Body
  • View on YouTube
    • Training Type Low Impact, Pilates, Toning
    • Equipment Mat, No Equipment

    Details

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



    Pilates is great for range of motion, but my favorite way to use this particular routine 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 when I did it as a standalone exercise.

    This workout doesn't use any equipment at all, but can be 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.

    If you're doing this as a standalone 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?