Workout Details

  • Duration: 62 Minutes
  • Calorie Burn: 210-420
  • Difficulty: 3/5
  • Equipment: Mat, No Equipment
  • Training Type: Low Impact, Pilates, Toning
  • Video Player: View on YouTube
Body Focus Lower Body,  Core

Pilates Abs, Butt, and Thigh Workout — Pilates Workout for Lower Body & Core

Pilates is a great way to build core strength and stability, and it’s also useful for improving and maintaining flexibility and range of motion.

Even if you’re an avid fitness enthusiast, you’re likely to find that this dynamic core/butt and thigh Pilates workout challenges you. Pilates videos like this one are a great way to add smart cross training to your routine, especially if you’re normally a fan of HIIT, cardio, or strength training. 

If you’re not used to Pilates, workouts like this one can be surprisingly humbling. This is definitely one of those videos where you preview the exercises and think “what’s so hard about this?” — until you try the exercises for yourself in the succession that we’ve laid out here. We’ve provided modifications to make things easier or harder; feel free to switch back and forth between versions as you need to for more or less challenge.

In order to get the most benefit out of this workout, do your best to make form a priority all throughout. Being mindful of your movement can make a huge difference in how difficult and effective the exercises are.

Workout Structure:
Two Groups of Movements
10-12 Repetitions Each
1 Set Per Exercise

Exercise Mat (optional)

Warm Up/Cool Down:
Both Included

Warm Up: 30 seconds each
Toe Touch with Reach
Staggered Toe Touch L (straight leg lunge w reach)
Staggered Toe Touch R
Wide Toe Touch with Side Lunge
Warrior L
Warrior R
Walk Down
Push Up
Up Dog to Down Dog
Bow with Rear Arm Stretch

Printable Pilates Workout: 
Group One

Toe Taps
Chasing Toe Taps
Toe Taps from Table Top
Double Toe Taps
Supine Leg Extensions
Double Leg Drop
Slow Swimmer
Fast Swimmer
Back Bow
Heel Taps
Double Leg Lifts

Group Two 
Leg Pulse
Double Leg Pulse
Side Leg Raise L (Toe Down)
Side Leg Raise L (Toe Forward)
Side Leg Raise L (Toe Up)
Leg Raise + Extension L
Inside Thigh Raise + Pulse L
Side Leg Raise R (Toe Down)
Side Leg Raise R (Toe Forward)
Side Leg Raise R (Toe Up)
Leg Raise + Extension R
Inside Thigh Raise + Pulse R
Hip Raise
Hip Raise Single L
Hip Raise Single R
Kneeling Leg Raise L (Straight Leg)
Kneeling Leg Raise L (Knee Bent)
Kneeling Leg Pulse L
Kneeling Leg Raise R (Straight Leg)
Kneeling Leg Raise R (Knee Bent)
Kneeling Leg Pulse R

Cool Down: Roughly 30 seconds each
Single Leg Toe Touch and Torso Stretch L
Single Leg Toe Touch and Torso Stretch R
Hip Stretch
Torso Rotation L
Torso Rotation R
Deep Glute L
Deep Glute R
Child’s Pose/Shell

What did you think of this Pilates workout? Which sequence made your muscles burn the most? Were you sore the next day?