What muscles does this pilates workout target?

The primary focus here is core, quads, glutes. You will also feel work in your shoulders, spine — I designed these 18 movements across 25 minutes so each body area gets attention without rushing through transitions. The pilates approach means controlled, deliberate loading — not speed. Many women use this as part of their core strengthening exercises routine. Many women use this as part of their pilates exercises at home routine.

What equipment do I need for this workout?

You'll want mat. Don't have one? A thick towel, carpet works fine — I've taught this sequence with improvised props more times than I can count. The movement matters more than the equipment. You can do this as a reformer pilates at home session.

Is this workout suitable for beginners?

This session assumes you know the basics. If you've been doing yoga or Pilates for a few months, you'll be fine. If you're brand new, start with one of the beginner sessions in this series first — I don't want you guessing at form — that's how injuries happen.

How long is this workout?

About 25 minutes, start to finish. That includes warm-up and cool-down — I never skip those, and neither should you. The main work covers 18 movements. Some days that flies by. Some days minute 20 feels like an hour. Both are normal.

Are there modifications available for this workout?

Yes. Modifications are cued throughout. Examples: Drop to knees if unable to hold full plank; Keep bottom leg down for less intensity; Perform on knees if needed — I've been teaching long enough to know that the 'full expression' of a pose isn't the goal. The goal is finding the version that challenges YOUR body without breaking it. Use every modification offered. That's not weakness — that's intelligence.

What is the difference between Pilates and yoga?

The short answer: yoga emphasizes flexibility, breath, and mindfulness. Pilates emphasizes core control, precision, and muscular endurance. The real answer is messier. Modern yoga classes often include strength work. Good Pilates always includes flexibility. What matters is that THIS session targets the specific muscle groups and movement patterns that benefit women in their 30s and 40s. The label is less important than the outcome. This session is particularly effective as a pilates abs workout option.

How many times per week should I do Pilates?

Joseph Pilates himself said three times per week — I agree with him on that. Your muscles need recovery time — especially your deep core stabilizers. Two to three sessions per week, with rest days or different movement types between. At your level, three sessions with one active recovery day works well.

Can pilates help with Pelvic Floor?

There is clinical evidence supporting pilates for Pelvic Floor. The mechanism: pelvic floor strengthening — I want to be honest though — movement is one piece. It's powerful, but it works best alongside sleep, nutrition, and stress management. If Pelvic Floor is significantly impacting your quality of life, talk to a specialist. This workout can be part of your plan, not your entire plan.

25 Min Pilates For Core & Glutes

Exercise Breakdown

18 exercises in Workout 7

Warm-up1 exercise

50s

0:15

Standing Spinal Release

“Toes are facing forward, so it's a nice parallel position.”

spineneckhipsankles

low

Strength4 exercises

3m 2s

1:06

Static Squat with Hip Pulses

“Try to keep a nice, long spine, lifting your ribs to support your back.”

quadsglutesspine

medium

2:51

Lunge Pulses with Arm Reach

“See how low you can get towards the ground for little pulses into your back knee.”

quadsglutesshoulders

high

4:21

Squat with Scapula Squeeze

“Actively push through the backs of your arms... find that nice squeeze of your scapula.”

upper backarmsquadsglutes

medium

7:20

Frog Squats

“Hips up, knees stay nice and still with our elbows pushing against them.”

glutesquadsinner thighships

high

Flexibility1 exercise

49s

3:31

Standing Hip Sways and Leg Stretch

“Try to relax your head, relax your neck.”

hipshamstringsquads

low

Cool-down1 exercise

1m 3s

24:11

V-Sit Hold and Cool Down

“Stretch through the pecs and the shoulders.”

coreshoulderschestfull body

low

pilates10 exercises

11m 36s