Just need to move? This 20-minute glute and core workout is like a Megaformer class at home


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Photo: Getty Images/fizkes

It only takes one sweat sesh on the Megaformer to completely fall in love. The glute and core workout is incredibly hard, working even the tiniest in your body—which, no surprise, leaves you all sorts of sore the next day.

As nice as it would be to hit up your favorite studio to get a Megaformer workout in multiple times a week, that’s not always possible. And while nothing is quite like being on the machine, there are some exercises you can do right at home that target similar muscles. Particularly those in your glutes and core—two areas those classes fully ignite.

The next time you’re in need of a little movement, press play on the the two videos below for a glute and core workout that brings on some serious sculpting action.

Use these videos for a 20-minute glute and core workout

What you’ll need: a mat and resistance band (optional—you can also use ankle weights or nothing at all)

Parallel kick-back

  1. Start in a tabletop position.
  2. With a resistance band around your foot, kick your leg back directly behind you with a flexed foot.
  3. Bring your knee to your belly button and repeat.

Leg pulse

  1. Start in a tabletop position.
  2. With a resistance band around your foot, kick your leg back directly behind you with a flexed foot.
  3. Pulse upward in small motions 10 times, then rest. Complete two more sets.

Abductor kick

  1. Lie down on your side with your elbow directly underneath your shoulder. Stack your hips and bend your knees.
  2. Wrap the band around your foot and hold the handles on the floor in front of you.
  3. Kick your top leg directly to the side, then return to your starting position.

Abductor pulse

  1. Lie down on your side with your elbow directly underneath your shoulder. Stack your hips and bend your knees.
  2. Wrap the band around your foot and hold the handles on the floor in front of you.
  3. With your top leg straight and hovering directly to the side, lightly pulse up and down.

What you’ll need: a mat

Hollow rocks

  1. Sit tall on your mat with your knees slightly bent and your arms above your head.
  2. Roll back through your spine, keeping your legs straight as you rock.

Single-leg sit-ups

  1. Lying on your back with your knees slightly bent, roll up through your spine and twist your body as you touch your right hand to your left foot.
  2. Roll back down, then bring your body up, twisting as you touch your left hand to your right foot.

Push-up into mountain climbers

  1. Start in a push-up position and complete one push-up.
  2. Do four mountain climbers.
  3. Repeat 5 times.

Low plank oblique crunches

  1. Start in a low plank on your forearms. Make sure your shoulders are squared over your elbows.
  2. Keeping your body parallel to the ground, bring your right knee to your right elbow, being sure to squeeze your obliques.
  3. Repeat on the opposite side, bringing your left knee to your left elbow.

High plank trunk rotation

  1. Start in a high plank with your wrists directly below your shoulders.
  2. Balancing on your right arm, swoop your right leg under your body and tap it with your left hand.
  3. Return to your high plank and repeat on the opposite side.

Side plank crunches

  1. Start in a side plank.
  2. Crunch your top knee to your elbow.
  3. Repeat on the opposite side.

For more Pilates-style workouts, try this 15-minute session that will burn your core like never before. Then fatigue your entire upper body in just six minutes with this Pilates arm workout.

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