Glutes and Legs Pilates — Extended Collection PILATES 021

A 35-minute intermediate Pilates session focused on glutes and legs pilates. Includes timed warm-up, controlled movement blocks and cool-down. Modify range and

Duration

35 min

Difficulty

intermediate

Equipment

mat, wall

Muscle groups

calves, glutes, hips, inner thighs, legs

Exercises

1. 1. Pilates Warm-Up and Breathing

   1 sets · 4 min reps

   Begin with easy joint movement and lateral rib breathing; avoid breath holding.

2. 2. Hundred

   1 sets · 4 min total; alternate sides evenly where applicable reps

   Pulse straight arms beside hips in five-count inhale and exhale cycles. Work at a controlled pace, rest as needed, and stop if painful.

3. 3. Bridge March

   1 sets · 4 min total; alternate sides evenly where applicable reps

   Hold hips level as one foot lifts briefly at a time. Work at a controlled pace, rest as needed, and stop if painful.

4. 4. Side-Lying Leg Circles

   1 sets · 4 min total; alternate sides evenly where applicable reps

   Draw small circles with top leg while hips remain stacked. Work at a controlled pace, rest as needed, and stop if painful.

5. 5. Side Kick Front Back

   1 sets · 3 min total; alternate sides evenly where applicable reps

   Swing top leg forward and back in a small controlled range. Work at a controlled pace, rest as needed, and stop if painful.

6. 6. Inner Thigh Lift

   1 sets · 3 min total; alternate sides evenly where applicable reps

   Cross top foot forward and lift bottom leg slowly. Work at a controlled pace, rest as needed, and stop if painful.

7. 7. Prone Heel Squeeze

   1 sets · 3 min total; alternate sides evenly where applicable reps

   Bend knees and gently press heels together while lifting thighs slightly. Work at a controlled pace, rest as needed, and stop if painful.

8. 8. Wall Squat Pilates

   1 sets · 3 min total; alternate sides evenly where applicable reps

   Slide down wall to a comfortable depth and rise with control. Work at a controlled pace, rest as needed, and stop if painful.

9. 9. Standing Calf Raise

   1 sets · 3 min total; alternate sides evenly where applicable reps

   Rise through balls of feet without leaning forward. Work at a controlled pace, rest as needed, and stop if painful.

10. 10. Cool-Down and Gentle Mobility

    1 sets · 4 min reps

    Slow down with comfortable stretches and calm breathing; avoid forcing range of motion.