Name: Playbook - Kendall Sasselli - Glute + Core Werk
Uploaded: 2024-03-11T04:38:41.628Z
Duration: 10 min
Description: Glute + Core Werk

Try this quick little glute and core work on the go! Perfect for beginner Pilates. All you need is a Pilates ball✨

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (bent)

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- then squeezing ball 2x between each rep
- Lower back to starting position

Glute bridge (ball squeeze)

- Begin lying down in a bridge
- While keeping hips up, begin to squeeze ball while bring down toe to tap floor and then back up

Toe taps

- Begin lying down in a bridge
- While keeping hips up, begin to squeeze ball while bring down hips and toe to tap floor and then back up

Toe taps with lift

Glute + Core Werk

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