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Strengthen Your Abs and Butt With This 15-Minute, Total-Body, Equipment-Free Pilates Workout

Total-Body Pilates Workout

Strengthen Your Abs and Butt With This 15-Minute, Total-Body, Equipment-Free Pilates Workout

November 18, 2020 by Tamara Pridgett

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Extended Leg Lift

Kneeling on all fours, line up your shoulders with your wrists and create a long and flat spine. Line up your knees under your hip bones, scoop your belly button back toward your spine, and lift and lengthen out of your body.
Extend your left leg along your mat, pointing through your toes. Without arching your back, squeeze your left glute and lift up your left leg, then control it as you lower down. Make sure you really focus on lengthening your leg out as long as you can; go for length over height.
Imagine someone is holding onto your ankle, pulling your leg to get longer. Then imagine you have a coffee on your lower back, and as you start the movement, try not to spill the coffee by engaging your core and keeping a flat and long spine.
This counts as one rep.
Repeat for 25 seconds on your left leg and 25 seconds on your right leg, then hold Child's Pose for 10 seconds.

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