WORKOUT DETAILS

Duration: 14 Minutes
Calorie Burn: 68-107
Difficulty: 2/5
Equipment: Exercise Band, Mat, No Equipment
Training Type: Low Impact, Pilates, Toning
Video Player: View on YouTube

Body Focus: Core,  Lower Body

In this Pilates workout, we will be performing a range of exercises that require you to not only be able to control your legs and how they are moving, but also require you to control your pelvic floor, core, diaphragm, intercostal muscles, and many more supporting muscle groups. So, go into this with the mindset that we are building foundational control and strength that will improve your ability to effectively do a multitude of other activities—from more challenging workouts, to everyday life activities.

We start into this workout with just a quick check for the way that we’re feeling and breathing, making sure to notice and release any lingering tension in muscles that we shouldn’t be firing at the moment (e.g. frowns, clenched jaws, a tight pelvic floor). Enjoy a few deep belly breaths, using the breath to fill out your torso, your lower stomach, back, and pelvic floor. Slowing down to focus on our breath - even for just a minute - can help coax our bodies into a parasympathetic state (rest, digest, and heal), helping bring more ease to both body and mind. You can use breath work like this at any point in the day, to find more calm.

Workout Structure

Pilates Flow: 35 Seconds Active, 5 Seconds Transition
No equipment necessary; exercise mat optional, for hard surfaces
Warm up and cool down not included

Printable Pilates Butt and Thigh Workout
- Deep Belly Breathing
- Imprint

- Side Leg Lift (L&R)
- Up and Back Side Lift
- Pulses
- Clam Shell
- Side Plank
- Kneeling Leg Circles Top
- Kneeling Leg Circles Bottom
- Kneeling Curtsy Lift

- Supine Raise (Alternating)
- Full Body Stretch

This Pilates routine is great as a standalone workout, or you can always add it onto the end or beginning of a strength or HIIT routine. It's great for burning out muscles after a tough workout, or just waking them up after being otherwise sedentary. I hope that you enjoy the quick invitation to take a second to check in with yourself and your breathing, and I hope that you start to work this small, short mindfulness practice into your day at random times in order to bring yourself a little peace and calm.