27 min20 Minute Glute Workout - Complexes · Hip Thrusts, RDLs & Sumos
Caroline Girvan
Styles · Every level · 3 days a week
Pilates Strong
Small ranges, slow tempo, nowhere to hide.
Mat Pilates, three days a week. No machines, no reformer — a mat, your own bodyweight, and control. Expect long holds, small pulses, and the specific burn that comes from moving slowly instead of loading heavy. It builds a deep, honest core and hips that hold you up, and it pairs beautifully with anything else in the library on your other days.
PilatesVisible coreTrain at home
Day 1 of 3
The centre
The whole method starts here — the deep abdominal work Pilates is known for. Slow tempo and full exhales, not fast reps; the obliques come along for every rotation and side-lying series.
Videos for this day are being curated — browse the library meanwhile.
Day 2 of 3
Seat and thighs
Side-lying leg series, bridges and small pulses. Glutes and quads take the load in ranges strength training usually skips, which is exactly why they burn so much at such light effort.
Day 3 of 3
Long back, open front
Extension work for the back of the body against all the hours spent folded forward, with hip flexors trained through length rather than just stretched. This is the day that makes standing tall feel automatic.
Videos for this day are being curated — browse the library meanwhile.
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