Sculpt and Shape: 10 Day Glutes Challenge

The lower body is an area that many of us want to tone, strengthen and define. It is really challenging to work this area as many factors are involved including making sure to do the right exercises that don’t add bulk, as well as the correct nutrition and commitment. Beside the aesthetic aspect, toning and strengthening your glutes is essential for a healthy back and to avoid lower back issues.

The Workouts:
you will tone up your glutes with effective workouts based on Pilates and fitness exercises, as well as elongate and tone your entire lower body; These daily 5 to 15 minute workouts utilise Pilates props, and you can add these short sequences at the end of your regular workouts or do them on their own.

Glutes Challenge



Healthy Nutrition and Lifestyle Tips:
Download this guide to help you include good habits in your daily nutrition and lifestyle. Click here to download your nutrition guidelines

You will need to organise your calendar and allocate training time in your diary so you will be less likely to postpone the workouts. I recommend working out early in the morning so you will feel more energised and to create a positive momentum for the whole day.


  • Towel

  • Ring

  • Long Band

  • Mini Band

In this 10 Day Challenge, you will:

  • Tone your glutes and lengthen your entire body.
  • Workout all the lower area of your body, including small muscles that normally don’t get a workout.
  • Build a leaner shape of your entire body without using weights, only Pilates props and your own body weight.
  • Improve your bone health and protect from lower back issues.
  • Enjoy the freedom to do these workouts wherever you are; you need just a floor mat and Pilates props.
  • Once you completed this challenge, you can continue for the whole month, then renew whenever you would like another month with more focus on your glutes.

This challenge is for you if…
– You want to sculpt and tone the glutes and the side of the thighs without heavy exercises that can cause you to bulk up.
– You are looking for short and effective routine to add in your fitness schedule.
– You love working out from the comfort of your home or wherever you are.

Weekly planner:

Each day of the week brings a different glutes isolation workout, and on the second week you will repeat the same workouts again from Monday to Friday. Please see here the plan: Video Gallery and Weekly Plan