10 Min Beginner Pilates Flow: Core & Glutes
PS Fit - Duration
- 11 min
- Level
- Beginner
- Body Focus
- Full Body
- Est. Calories
- ~59 kcal
A 10-minute beginner mat Pilates flow with Frances Flores: two sections of core and glute work, no equipment needed.
Frances Flores keeps this beginner mat Pilates flow easy to follow while still building heat through two main sections, one for the core and one for the glutes. Moves include pulsing donkey kicks, alternating crunches and straight leg lifts, and you may well feel it the next day. It runs about 12 minutes with no equipment.
Equipment setup
Who Is It For?
Pilates beginners and anyone who wants a short, low-impact mat session for the core and glutes without any equipment.
Who Is It Not For?
Not ideal if you want cardio or a long, in-depth session, since this is a short beginner flow focused on core and glutes.
Key Benefits
Strengthens the core and glutes in just 10 minutes with low-impact mat work that is approachable for beginners.
Things to Keep in Mind
Keep your lower back supported in crunches and leg lifts, move with control instead of speed and stop if anything hurts.
Frequently Asked Questions
Duration
Equipment
Est. Calories
Keep exploring
Related Workouts
Recommended Equipment
Mat
Used in this session