Pilates Ankle Weight Blast: Sculpt Your Lower Body & Core at Home!
Get ready to sculpt your lower body and core with this 20-minute Pilates workout at home using adjustable ankle weights! This full-body Pilates session targets your glutes, legs, and core, helping you achieve a stronger and more toned physique. With exercises like donkey kicks, glute bridges, and leg raises, you'll be engaging your glute activation exercises and working on your inner thigh and thigh workout. This mat Pilates routine is perfect for those looking for a low-impact, yet challenging workout that can be done from the comfort of their own home. So, grab your ankle weights and get ready to sweat! This 20-minute workout is designed to fit into even the busiest of schedules, making it an ideal addition to your weekly fitness routine. By incorporating Pilates with weights into your regimen, you'll be able to see improvements in your overall strength, flexibility, and balance. So, what are you waiting for? Press play and let's get started on this Pilates abs workout! 🔥 Expect movements like: – Donkey kicks, leg circles, glute bridges, and elevated clam shells – Controlled lunges, heel lifts, and ab toning from all fours and side-lying positions – Designed to activate your stabilizers and increase muscle tone 💡 Equipment: Ankle weights (or bodyweight) + mat 📍 Duration: 20 minutes 🎯 Focus: Glutes · Legs · Core · Balance · Stability ✅ Part of Week 4 in the 4-Week Pilates Sculpt Challenge → Week 1: Pilates Ball → Week 2: Pilates Circle → Week 3: Dumbbells → Week 4: Ankle & Wrist Weights 👇 Comment below: Which part burned the most — glutes, thighs or abs? 🔔 Subscribe to join the challenge & keep building strength, control & confidence:    / @manamove-pilates  📲 Follow for more movement & wellness tips: Instagram (EN):   / manamove_  Instagram (NL):   / manamove_nl  TikTok:   / manamove_  ⏱️ Timestamps (Chapters): 00:00 – Intro 00:24 – Standing Warm-Up: Knee lifts, knee circles, side leg sweeps, side bends 01:34 – Squat + Calf Raise: Arms reach forward, heels lift 02:24 – Leg Circles Right: Standing, slow and controlled 03:09 – Leg Circles Left 03:59 – Reverse Lunge Left + Twist: Core engagement and rotation 04:44 – Lunge Hold – Right Heel Lifts 05:34 – Reverse Lunge Right + Twist 06:19 – Heel Lifts (Both Sides): Balance & calf activation 06:59 – Break 07:29 – Donkey Kick + Pulse Right (All fours) 08:14 – Donkey Kick + Pulse Left 08:59 – Leg Lift + Elbow Tap Right: Core control 09:44 – Leg Lift + Elbow Tap Left 10:34 – Forearm Frog Presses: Inner thighs and glutes 11:19 – Heel Beats: Legs extended, core active 11:59 – Break 12:29 – Glute Bridge + Heel Lifts: Four-part glute activation 13:13 – Glute Bridge Marches 14:04 – Side-Lying Leg Lift Left: Full leg engaged, bent knee 14:49 – Elevated Clam Shells Left 15:34 – Leg Extensions Left 16:24 – Side-Lying Leg Lift Right 17:09 – Elevated Clam Shells Right 17:54 – Leg Extensions Right 18:39 – Figure 4 Stretch: Glute & hip release, both sides 19:40 – Outro #lowerbodypilates #corepilates #ankleweights #pilateswithankleweights #gluteworkout #20minutepilates #homeworkout #pilatessculpt #legworkout #coreandglutes #pilateschallenge
