Katie Austin’s 7-Move Pilates Sculpt Is an Effective Low-Impact Routine

Katie Austin.<p>Jon Kopaloff/Getty Images</p>
Katie Austin.

Jon Kopaloff/Getty Images

Fitness influencer Katie Austin is offering a “10-Day Total Body Transformation,” a series of workouts for strengthening and toning your whole body, on her Instagram account.

While every single one of the sets that she has shared as been worthwhile, there are a few that have caught our particular attention in the first few days of the challenge. On day two, the 30-year-old posted a seven-move Pilates sculpt series that promises low-impact strength building.

Crafted according to her characteristic versatile style, the set is ready to be taken anywhere, anytime. Austin performed each of the following moves for 35 seconds with 25 seconds of rest in between. The SI Swimsuit model recommended repeating the set three times “for the full fire workout.”

1. Plié squat to calf raise

Begin with your legs spread wide on the mat and your toes pointed slightly outward to the side walls. Lower down into squat position and hold. Lift your heels off of the mat into a calf raise. Return them to the ground and stand back up. Repeat.

2. Bird dogs

Come into tabletop position on your hands and knees. Simultaneously lift one opposite arm and leg and extend them out long in front and behind you. Bring them back in to touch under your midline, rounding your back as you do. Replace both on the ground. Repeat on the same side for 35 seconds. After, perform the same movement on the other side.

3. Push-up to down dog knee tap

Begin in modified push-up position on your knees with your feet lifted off of the ground. Lower to the ground and lift back up into starting position. Replace your feet on the ground and push up into downward dog. Reach back with one hand and touch your opposite knee. Return your knees to the ground and repeat your push-up. Repeat the downward dog knee tap on the opposite side.

4. Elevated hip bridge hold

Lay on your back on the mat. Lift your hips into a static bridge position. Come up onto your toes for an extra challenge. Hold for the full 35 seconds.

5. Scissor abs

Lay on your back with your legs lifted straight up above your hips. Lower one leg to the ground as you simultaneously reach up and touch your one hand to your opposite foot. Switch the position of your legs and repeat on the opposite side.

6. Cross crunch to leg lift

Stand on your mat with your hands behind your head. Draw one foot out to the side, pointing your toes. Lift that leg up to the side and return to the floor. Draw the same leg up as you simultaneously twist your torso and bring your opposite elbow down to meet it. Repeat on the same side for 35 seconds, then perform the same movement on the other side.

7. Tricep kickback pulses

In a standing lunge position, with one leg extended behind you and the other bent at a slight angle in the front, hinge forward at the waist, making sure to keep your back straight. Bring your arms back behind you at the same angle as your torso. Pump your arms up and down.

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