Pilates Full-Body Sculpt
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This 30-minute session takes Pilates beyond the core to sculpt your whole body. Controlled, flowing movements work the glutes, legs, arms and back while keeping that signature Pilates focus on precision and breath. A ring and a loop band add gentle resistance where it counts. Expect to feel muscles you did not know you had, without any pounding on the joints.
Kit for this workout
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The workout
Intermediate · about 30 minutes, start to finish.
Warm-up
- Deep breathing - 5 breaths
- Cat-cow - 30 seconds
- Pelvic tilts - 10 reps
Main workout
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Ring bridge
12 repsRing or band above the knees, press the knees out as you lift the hips.
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Side-lying leg lifts
45 seconds each sideBand above the knees, lift the top leg with control, keep the hips stacked.
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Ring press-out
12 repsRing at the chest, press it away and back, keeping the shoulders down.
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Clamshell with band
15 each sideOn your side, open the top knee against the band without rolling back.
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Teaser (or half teaser)
8 slow repsRoll up to balance on your seat, arms and legs reaching long.
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Plank with hip dips
45 secondsIn a forearm plank, rotate the hips gently side to side.
Finish with a 60-second forearm plank, breathing slow and steady.
Coach's tip
Keep every movement slow and deliberate - Pilates is about control, not momentum. If a move feels wobbly, make it smaller and focus on bracing your core throughout.
More home workouts
This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.