Pulse, Tone, and Strengthen Your Abs and Butt With This 15-Minute Pilates Workout

Published on 5/20/2021 at 6:40 PM

When I don't have a ton of time for a workout (which is . . . most of the time), I love doing a quick ab and glute routine. For one thing, it doesn't take long to work up a burn in these muscles — just a few sets of bodyweight moves will usually do. And for another, these muscle groups key for your overall health and functional fitness. Your core (which includes your abdominal muscles and glutes) provides support for your spine, so making sure it stays strong and stable, can help you avoid injuries and back pain.

With all that said, this 15-minute abs and butt Pilates workout is right up my alley. Created by Core Club founder and Lagree Fitness-certified Pilates instructor Amanda Kassar, this all-bodyweight workout is meant to get your whole body moving, Kassar told POPSUGAR, while isolating specific muscle groups to tone and strengthen. It's also low-impact, which is helpful if you're short on space, coming back from injury, or looking to take it easy on your joints.

So, ready to work your abs and glutes? Grab a mat (or find some comfortable floor) and check out Kassar's full, 15-minute Pilates workout ahead.

15-Minute Pilates Ab and Butt Workout

Equipment needed: yoga mat or comfortable floor.

Directions: Start with the following warmup, then begin the core routine, doing one round of the set below. Kassar recommends gently stretching your abs as a short rest between exercises. After the last abs exercise, move on to the glute circuit, repeating each exercise 20 times with ten pulses at the top. Do three sets of the first move, take a short rest, then do three sets of the second move. Follow with the short cooldown below to stretch your back and hips. Keep reading for step-by-step instructions for each move.

Warmup:

15-second plank hold to Downward Dog: 10 reps

Core Circuit:

Pilates hundreds: one set of 100 pumps
Double leg stretch: 10 reps
Alternating leg stretch: 10 reps on each leg, alternating legs
Twisted crunch: one minute, alternating left and right
Leg lift: one minute

Glute Circuit:

Clam: three sets of 20 reps, 10 pulses at the top after each rep
Bridge: three sets of 20 reps, 10 pulses at the top after each rep

Cooldown:

Knees to chest stretch: hold for 20 seconds, or as long as feels good
Figure-four hip stretch: 20 seconds each side, or as long as feels good

Warmup: Plank to Downward Dog

Place both hands on the ground, shoulder-width apart, and fully extend your legs so your body is in one straight line from head to toe. You should be resting on the balls of your feet. This is your starting position.
Hold this high plank for 15 seconds, bracing your core and pulling your abs in toward your spine.
Push through your hands and lift your hips, letting your head drop between your shoulders and your ankles sink toward the ground. You should feel a stretch in your calves and the backs of your thighs in this Downward Dog position.
This counts as one rep. After a few seconds, shift back into the plank position to hold for another 15 seconds. Repeat for 10 reps.

Pilates Hundreds

Start by lying flat on your back. Gently press your spine into the ground and lift your legs off the ground, bending them so you form a 90-degree angle with your shins parallel to the ground and your thighs perpendicular. Make sure your knees are stacked over your hips and your toes are pointed. You can hold either hold this starting position, or straighten your legs to make the exercise more challenging.
Exhale as you tuck your chin into your chest and draw your ribs to your hips, elevating your head, shoulders, and upper back off the mat. Be sure to keep your back flat on the mat. Extend your arms by your sides with your palms facing down, ensuring your arms are parallel to the floor.
Inhale, and elevate your arms slightly, then lower your arms slightly in a pulsing movement. Perform five pulses.
Exhale, and pulse your arms five times.
Repeat for 10 reps, completing 100 pulses total.

Double Leg Stretch

Start by lying flat on your back. Gently press your spine into the ground and lift your legs off the ground, bending them in toward your chest and grabbing the top of your shins. Keep your chin away from your chest and your shoulders pressed down. This is your starting position.
Inhale as you lift your arms above your head, biceps by your ears, and simultaneously extend your legs so your feet are a few feet above the ground.
Exhale as you bring your arms and legs back into the starting position.
This counts as one rep. Continue for 10 reps.

Alternating Leg Stretch

Start by lying flat on your back. Gently press your spine into the ground and lift your legs off the ground, bending them so you form a 90-degree angle with your shins parallel to the ground and your thighs perpendicular. Make sure your knees are stacked over your hips and your toes are pointed.
Bend your right leg in toward your chest and grab the top of your shin as you extend your left leg out in front of you, hovering it a few inches above the ground. Keep your chin off your chest and your shoulders pressed down.
Switch legs, bending your left leg in toward your chest as your right leg extends straight out.
This counts as one rep. Complete ten reps.

Twisted Crunch

Start by lying flat on your back. Gently press your spine into the ground and lift your legs off the ground, bending them so you form a 90-degree angle with your shins parallel to the ground and your thighs perpendicular. Place your hands behind your head with your elbows wide and brace your core to lift your head, neck, and shoulders off the ground.
Bring your right knee in toward your chest as you extend your left leg straight out, simultaneously bringing your left elbow across your body to meet your right knee.
Repeat on the other side, bringing your left knee toward your chest and reaching across with your right elbow.
This counts as one rep. Continue alternating your legs back and forth, doing as many reps as you can with proper form in one minute.

Leg Lift

Start by lying flat on your back. Gently press your spine into the ground and lift your legs off the ground, keeping your legs straight and lifting until they're above your hips (or as close as you can get) with your feet flexed. Keep your head and neck resting on the ground and your palms by your side. This is your starting position.
Inhale as you lower both legs straight down toward the ground, stopping at about halfway down. Make sure your back stays completely flat against the ground.
Exhale as you bring your legs back up to return to the starting position. If you want to make this move more challenging, use your abs to lift your hips an inch off the ground at the top.
This counts as one rep. Do as many reps as you can with proper form in one minute.

Clamshell

Begin sitting and lower yourself down on your right side, with your left leg stacked on top of your right and your feet touching. Bend your knees at a 45-degree angle. Prop up your head on your right hand. This is your starting position.
Brace your abs by drawing your belly button in toward your spine.
Keeping your feet touching, raise the knee of your left leg as high as you can. Be sure not to shift your hips or pelvis and brace your abs by drawing your belly button in toward your spine. Your right leg should remain in contact with the floor.
At the top of the exercise, pulse your left knee up a couple inches, then down a couple inches. Repeat for 10 pulses.
This completes one rep. Repeat for 20 reps, doing the pulses after each rep. Take a short break, then repeat the set for three rounds.

Bridge

Start lying on your back with your knees bent and feet flat on the ground, hip-width apart. Press your back flat against the ground and rest your hands on the ground by your hips. This is your starting position.
Push through your feet and squeeze your glutes to lift your hips toward the ceiling, keeping your pelvis level and your abs pulled toward your spine.
At the top of the exercise, pulse your pelvis up a couple inches toward the ceiling, then back down a couple inches. Repeat for 10 pulses.
Lower your hips back down to the starting position.
This completes one rep. Repeat for 20 reps, doing the pulses after each rep. Take a short break, then repeat the set for three rounds.

Cooldown: Knees to Chest

Lie on your back, bending your knees into your chest and clasping your hands around both shins.
Gently pull down to increase the stretch in the lower back. Nod your head from side to side. If it feels good, rock gently from side to side to massage your lower back.
Relax like this for 20 seconds, or as long as it feels good.

Cooldown: Figure Four

Start by lying flat on your back. Bend your knees and position your feet hip-width apart, with your knees bent and your spine flat against the ground.
Lift up your right leg and bend it open to the right, placing your right ankle on top of your left knee. Lift your left foot off the ground and gently draw your left knee in toward your chest, looping your arms and clasping your hands around your left thigh to hold it in place. Keep your right foot flexed.
Hold for 20 seconds, or as long as feels good, then switch sides.