The Best Pilates Mat Exercises to Tone Your Glutes and Core

Why Pilates Mat Workouts Are Having a Moment

Pilates has gone from boutique studio staple to mainstream must-do — and for good reason. A pilates mat workout requires zero equipment, builds serious core strength, and sculpts the glutes in ways that traditional weightlifting alone can't match. Whether you're a seasoned athlete or just starting your fitness journey, adding pilates mat exercises to your routine is one of the smartest moves you can make.

Top 5 Pilates Mat Exercises for Glutes

These moves target the glutes from every angle — grab your mat and get to work.

• Glute Bridge: Lie on your back, feet flat on the mat, and drive your hips toward the ceiling. Squeeze at the top for 2 seconds. 3 sets of 15 reps.
• Donkey Kickbacks: On all fours, kick one leg back and up, keeping the knee bent at 90°. Slow and controlled wins here. 3 sets of 12 per side.
• Clamshells: Lie on your side with knees bent and stacked. Open the top knee like a clamshell while keeping feet together. 3 sets of 15 per side.
• Side-Lying Leg Lifts: From the same position, straighten the top leg and lift it toward the ceiling. Great for the outer glute. 3 sets of 12 per side.
• Single-Leg Hip Thrust: Shoulders on the mat, one foot planted, the other extended. Drive through the planted heel to lift your hips. 3 sets of 10 per side.

Top 5 Pilates Mat Exercises for Core

A strong core is the foundation of every great workout — and every great posture.

• The Hundred: Lie on your back, legs in tabletop, arms pumping by your sides as you breathe in for 5 counts and out for 5. Classic pilates for a reason.
• Leg Circles: One leg extended to the ceiling, trace slow circles from the hip. Keeps the core firing to stabilize. 5 circles each direction per leg.
• Roll-Ups: A slow, controlled sit-up that works the entire abdominal wall. Far harder than it looks.
• Scissors: Lying on your back, alternate pulling each leg toward you while the other hovers above the mat. Core on fire.
• Plank Hold: Forearms on the mat, body in a straight line. Hold for 30–60 seconds. Simple, brutal, effective.

Level Up with Resistance Bands

Want to take your pilates glute work to the next level? Add a fabric resistance band above the knees during clamshells, glute bridges, and side-lying leg lifts. The added tension forces your glutes to work harder through the full range of motion — and the results show.

Our Cherry Glute Band is built for exactly this. The anti-slip fabric grip means it stays put through every rep, and the medium/heavy resistance is perfect for pilates-style movements where control matters more than load.

Ready to Work?

Roll out your mat, grab your Cherry Glute Band, and get after it. Your glutes will thank you.