Pilates workout · Beginner
Pilates Flow – Core & Hips
Core stability and hip control. Good for posture and low-back friendly movement.
- Exercises
- 5
- Total sets
- 13
- Minutes
- 25
Targets: Core, Legs
The workout
| Exercise | Sets × reps | Rest | Muscle |
|---|---|---|---|
| Dead Bug | 3 × 10 each side | 45s | Core |
| Glute Bridge March | 3 × 12 each leg | 45s | Legs |
| Russian Twist | 3 × 24 total | 45s | Core |
| Mountain Climbers | 2 × 30 sec | 30s | Core |
| Inchworm | 2 × 6 | 60s | Core |
Programs with these exercises
Beginner
4-Week Hybrid Builder
Four weeks of mixed strength and conditioning. Each session starts with compound lifts, then finishes with a short conditioning block (bodyweight or cardio).
3× per week
Intermediate
Strength & Conditioning 3-Day
Three days per week: main lifts first, then a short conditioning block. Build strength and work capacity without burning out.
3× per week
Intermediate
Hybrid Conditioning Focus
Three days per week with a bigger conditioning component. Build work capacity and strength in the same block.
3× per week
Similar workouts
Beginner
Pilates Core Fundamentals
Classic Pilates-style core: dead bug, glute bridge march, Russian twist. Focus on control and breath.
4 exercises
Beginner
Pilates Core & Legs
Core control and lower-body stability. No equipment.
5 exercises
Beginner
Bodyweight Legs & Core (22 min)
Lower body and core using only your bodyweight.
5 exercises
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