20 MIN PILATES-INSPIRED GLUTES & CORE | Beginner Friendly | No Equipment | No Talking
Strengthen your glutes, sculpt your core and improve stability with this 20-minute Pilates-inspired workout designed for beginners. This low-impact, no-equipment routine focuses on controlled movements to help build strength, improve posture and activate your deep core and glute muscles, all from the comfort of home.
Whether you’re new to exercise, returning after a break, or simply looking for a gentle yet effective workout, this session will leave you feeling stronger, more balanced and energised.
Workout Format
• 45 seconds work
• 10 seconds rest
• No equipment needed
Exercises
• Glute Bridges
• Alternating Knee Lift Crunch
• Marching Glute Bridge
• Alternating Elbow-to-Knee Crunch
• Glute Bridge Pulses
• Alternating Leg Grabs
• Glute Bridge Pulse Abductions
• Flutter Kicks in Crunch
• Frog Bridges
• Side-Lying Clams
• Side-Lying Leg Lifts
• Side-Lying Circles
• Side-Lying Clam to Leg Extension
• Clam Isometric Leg Extensions
• V-Sit Folds
• Crisscross Scissors
• Hollow Body Hold Sweeps
Remember to move with control, focus on your breathing and work at your own pace. Pause whenever you need to.
Disclaimer
The information provided in this video is for educational and informational purposes only and is not intended as medical advice.
Participation in any exercise programme involves risk. Before beginning this or any fitness programme, you should consult your physician or qualified healthcare professional, especially if you are pregnant, post-natal, have a medical condition, injury, or are taking medication.
By performing any exercises shown in this video, you assume full responsibility for your health and safety. Lauren PT Dubai is not responsible for any injuries, health complications, or damages that may occur as a result of attempting these exercises.
This is general fitness education, not personalised medical advice.
If you have current or previous knee injuries, pain, or swelling, get cleared by a qualified professional before trying. Stop if any exercises cause sharp pain and discomfort.
Always listen to your body, stop if you feel pain or discomfort, and modify exercises as needed.
Enjoy!
