One thing I hear repeatedly from women is “what can I do to get rid of the fat on my belly?”. Well, unfortunately, you cannot spot reduce fat. But, that won’t stop us trying and honestly who doesn’t need a stronger core? The thing is you do not need to spend 30 minutes doing ab exercises or the “1000 crunches challenge”! Instead take 10 minutes a day and try this pilates abs and glutes workout.
This Pilates abs and glutes workout comes just in time for Summer. Plus, I’m pretty sure we all have 10 minutes to sneak a workout in during the day. Video below features the whole workout, with variations and modifications.
You can also add it to playlists via YouTube. And, remember to subscribe to my channel, I put out new videos every Tuesday and Friday. As usual feel free to share the video link with friends and social media.
Pilates abs and glutes Workout
In the video I cover each of the exercises, with instructions and modifications. However I know sometimes people want to bookmark blog posts, or take the movements and just fit them into their own workout routines so here are the Pilates abs and glutes exercises in this video.
The first exercise is a glute bridge. Sometimes also called a hip bridge, this exercise is great for toning the butt and thighs. Start on your back with the knees bent and your feet hip distance apart on the floor. Push down through the heels and lift the glutes up and off the floor, pause at the top and lower back to the floor.
As a repetition range anywhere from 12-15 repetitions is good. If you can do more then consider trying a harder version. The two variations I suggest in the video are having the arms across the chest, to engage more of the glutes and hamstrings. Or, you can opt for single leg glute bridge to really fire up the posterior chain! If you do single legs remember to do BOTH legs.
Move over to all fours and take a few cat and cow movements to find neutral spine. Bracing the core extend an opposite arm and leg. Draw the elbow and knee in towards the navel, then extend back out.
Try to move only from the arm and leg, and hold the trunk static. This way it becomes a great movement for balance and core stabilization. Again for rep range aim for 12-15 reps on each side.
Flipping onto our backs again here for scissor flutter kicks. Brace the core, navel to spine and lift the legs up to the sky. Separate the feet about 12″ wide then criss-cross the legs doing small scissor-like movement with the legs.
For tougher variations you can place the arms across the chest so you have less support. Another more challenging option is to lower the legs closer to the floor. This increases the workload on the core stabilizers BUT you should keep the lower back down and not arching excessively away from the floor. Reps here might be higher, perhaps in the 25-30 range. Or perform the exercise for 45-60 seconds.
While many people think they are boring they are so underrated as a core exercise. They work, period. On your forearms, elbows under shoulders, with knees down or legs straight. All depending on your fitness level. Maybe you hold for 45-60s.
Static planks are great but sometimes you just want to move. So maybe try a dynamic plank variation? Start on your elbows with legs extended and bend one knee. Lightly “tapping” the floor with the knee. Then extend the leg again and repeat with the other knee.
If alternating knees feels easy, then try tapping both knees. The key point here is to NOT bounce the butt in the air! No plank twerking!!! For these knee drop variations aim for 12-15 repetitions.
V-sit leg extensions
Otherwise called boat pose, these v-sit extensions are tough so build up slowly. For beginners just sit in boat pose. Balancing seated on the bum, hands under thighs, and belly in. You can just hold here for 45-60s.
For those wanting more of an ab workout then keep a hold of one leg, release and extend the other. Reaching to the front of your mat. Bring the leg in and hold in, and switch legs to alternate for 12-15 reps. For an even hard variation remove the hands from the thighs and reach the arms forward. Repeat the movement with the legs. Move slowly and purposefully!
I hope that helps. Working out doesn’t have to take long. It’s been proven that cumulative sessions are just as effective as one long session. So no excuses! Whether you’re at home, in your office, gym or out in the garden. There are variations and modifications for everyone in this 10 minute pilates abs and glutes workout. Try it!
- Do you prefer calisthenics workouts like pilates or more intense workouts like HIIIT?
- Are you someone who prefers beginner or advanced exercises?
- What is your “problem area” for fat loss?