Mat Pilates is a low-impact form of exercise that builds full-body muscle strength and a strong core with little to no gym equipment, so I’ve adopted a 35-minute bodyweight Pilates routine that foregoes squats, planks and lunges and instead focuses on my abs and glutes.
I rolled out my all-purpose yoga mat and started working on my abs and glutes. But a one-off routine isn’t enough. While an hour of Pilates can have amazing effects on your body, you need to practice consistently to see results.
We’re big fans of Move with Nicole , a Pilates instructor who uses barre principles (lots of intense pulsating motion) and slow, controlled movements to strengthen, sculpt, and tone muscles, and here’s why we recommend you try this muscle-burning, low-impact Pilates routine for yourself.
Watch Nicole’s 35-minute Pilates workout
This routine takes 35 minutes to complete and only requires an exercise mat. I didn’t add any weights, but a set of lightweight adjustable dumbbells or resistance bands would come in handy if you want to increase the challenge on your muscles.
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Bodyweight exercises, such as calisthenics and core training, help you focus on moving and activating your muscles as you move, rather than simply moving heavy weights. This helps improve the mind-muscle connection by focusing your attention on how your muscles are moving and squeezing them tight as you perform each exercise.
Another benefit of bodyweight training is that it activates the small stabilizing muscles to support the body. At the same time, core training can still feel intense, even without external resistance like dumbbells or kettlebells, just by utilizing volume like high reps, pulses, or big sets. All of this and more is included here, making it a great way to build core strength.
Don’t be fooled by Nicole’s calm demeanor: her ab and glute workouts are intense. Think of it as a slow burn that starts off low and increases in heat as you cycle through the exercises. There’s very little rest, and many of the exercises overlap with others, so your glutes, abs, and obliques will eventually be on fire.
I have a hard time engaging my glutes during resistance training, so this 30-minute routine was perfect for me. The exercises focus on the outer glutes (gluteus medius), obliques from the waist down, and abdominal muscles.
Exercises like alternating leg raises work your deep core muscles, including your thighs, hip flexors, lower abdominals, and transverse abdominis (the band of muscle underneath your abdominal muscles), so they feel like a full-body workout.
I’ll be honest, I’m not a huge fan of mat Pilates, but there’s enough about this to keep me going during a 30-minute workout on a mat without any equipment. Nicole works her way through the exercise groups with no breaks, starting with your glutes, then your core and back again, so you’re never in one place for too long.
If I were to consider the best ab workout, I would say this one is not for advanced exercisers, but it is perfect for beginners and intermediate levels of fitness, especially Pilates lovers.
If you’re still learning how to properly engage your core, this is the perfect place to practice. Nicole helps you adjust your posture, teaches you to breathe properly, and guides your hip position. After 35 minutes, my glutes and abs are on fire and I feel like I’ve worked my muscles properly.
