20 Minute Full Body Sculpt Pilates | Low Impact | Glutes and Abs | Day 7

Welcome to Day 7 of my 7-Day Full Body Sculpt Pilates Challenge! 🤍 You made it! This low-impact Pilates sculpt workout focuses on the glutes and abs with controlled movements designed to strengthen your core, glutes, and lower body. I’m using ankle weights and a Pilates ball for an extra challenge, but both are completely optional. We’ll continue our 40-30-20 format for the glute series before finishing with focused Pilates core work. ✨ WORKOUT DETAILS • 20-minute Pilates sculpt • Glutes + abs focus • Low impact • Pilates ball optional • Ankle weights optional • 40-30-20 glute series • At-home friendly • Day 7 of the 7-Day Full Body Sculpt Challenge 🛍️ SHOP MY WORKOUT ESSENTIALS Pilates Ball: https://urlgeni.us/amzn/pilatesball11 Weights: https://urlgeni.us/amzn/weights1 Ankle Weights: https://urlgeni.us/amzn/ankleweights1 Workout Set: https://urlgeni.us/amzn/crzshorts1 Commissions Earned As an Amazon Associate I earn from qualifying purchases. 🤍 WORKOUT WITH ME Subscribe to @thriv.bysarah for more Pilates sculpt, strength, mobility, and feel-good workouts designed to help you build a stronger body and mind. And if you completed all 7 days, let me know in the comments! I’d love to know how you’re feeling after finishing the challenge. 🤍 ⚠️ DISCLAIMER This workout is for general fitness and educational purposes only. Always listen to your body and work within your own abilities. Stop if you experience pain or discomfort. Consult a qualified healthcare professional before beginning a new exercise program. ⏱️ CHAPTERS 00:00 Intro + Workout Setup 00:27 Warm-Up + Thread the Needle 01:03 Downward Dog 01:20 Bear Plank to Downward Dog 01:50 Pilates Ball Setup 01:57 Donkey Kicks + Stability Work 03:06 Donkey Kick Pulses 03:26 Full Range Donkey Kicks 04:00 Ball-Squeeze Glute Series 04:53 Glute Pulses 05:15 Full Range Glute Work 06:04 Switch Sides + Donkey Kicks 07:20 Donkey Kick Pulses 07:56 Full Range Donkey Kicks 08:21 Ball-Squeeze Glute Series 09:20 Glute Pulses 09:51 Full Range Glute Work 10:15 Glute Rainbows 11:00 Rainbow Glute Pulses 11:32 Full Range Glute Rainbows 12:05 Switch Sides 12:13 Glute Rainbows 13:03 Glute Pulses 13:44 Full Range Glute Rainbows 14:13 Child’s Pose 14:20 Core + Abs Series 14:56 Pilates Ball V-Ups 16:23 Russian Twists 18:10 Pilates Ball Pass + Core 19:36 Cool Down 19:40 Figure Four Stretch 20:38 Closing Breath + Outro #pilates #pilatesworkout #pilatessculpt #gluteworkout #abworkout #coreworkout #lowimpactworkout #fullbodypilates #pilatesball #ankleweights #athomepilates #athomeworkout