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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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7

Lunge to Lean Forward

Start standing with your feet facing forward, your left foot forward, and your right foot back. Imagine your feet are running on train tracks instead of a tightrope. Your spine should be long, and your core should be engaged.
Bend your right knee, and come into a lunge position. Make sure your left knee is tracking over your fourth to fifth toes, weight is in the back of your heel, right heel is lifted, and weight is distributed evenly in both legs.
Lean forward over your left knee as you straighten your right leg, keeping your right heel lifted. Your arms will come past your hips as you reach through your fingertips with a long spine. Make sure your left knee is still tracking over your fourth to fifth toes. Focus on the crown of your head moving from facing the ceiling to facing toward the wall.
From here, bend your right knee, coming back into your lunge position.
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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