Pilates-Inspired Beginner Deep Core, Hips, & Glutes | with Yoga Cooldown & Savasana | Supine-Only

This is a 20-min beginner pilates-inspired workout for the deep core, hips, and glutes.

You’ll need a yoga strap or theraband and something to help your foot slide along the floor (I’m using a pair of socks). We’ll start with a warmup, move into the workout, and end with a stretching cooldown and optional savasana.

The full session is below:

Warmup 3min
60s Lateral breathing
60s Pelvic curl
60s Lumbar spinal rotation

Workout 10 min
75s/s Single leg lift, each side
75s/s Single leg slide, each side
75s/s Single leg lift ext pulses, each side
75s/s Wall glutes, each side

Cooldown 6 min
30s Pelvic curl bridge pose
45s/s Pigeon ROS
45s/s Supine hamstring stretch to
30s/s Supine hand-to-big toe stretch ROS
45s/s Supine spinal twist ROS

~3 mins corpse pose or relaxation pose of choice for optional savasana

….

DISCLAIMER
Please consult your physician before beginning this or any exercise program to determine if it is appropriate for you*. If you experience dizziness, light-headedness, pain, or shortness of breath at any time, stop immediately. By participating in this movement or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release discharge of Embautied Movement from any and all claims or causes of action, known or unknown, arising out of their negligence.

*Especially important in cases of: (family) history of heart disease or high blood pressure; chest pain at rest or during exercise (current or past); recent history of physical inactivity; obesity; smoking; high cholesterol; and/or any joint/bone issues.


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