The 6-Week
Glutes & Hips
Blueprint
By Week 6, you will feel the lift, see the shape, and walk taller through the world. This is the peach you build with breath, not burn.
What this program does
What the Glutes & Hips Growth Blueprint does for you.
Your dream peach is built with intention, not exhaustion.
The Pilates Glutes and Hips Growth Blueprint flips the formula. Pilates-based glute and hip work with optional resistance bands isolates the muscles that actually shape your peach, building strength and lift from the inside.
Begin where you are. Your peach is waiting to bloom.
Glute Activation First
Wake up sleepy muscles before every session so you feel the work in the right places.
Resistance Band Variations
Add elastic resistance to every exercise for progressive overload without weights.
Hip-Opening Sequences
Restore mobility, ease tension, and build strength your lower back will thank you for.
Program structure
3 phases, each building on the last.
Your 18 sessions
Tap any session to begin.
Your progress saves automatically as you go, no account needed. Pick up right where you left off.
Weeks 1-2: Activate
Sessions 1–6Weeks 3-4: Build
Sessions 7–12Who this is for
This program was made for you if…
- ✦ You want a sculpted, lifted shape without bulking quads
- ✦ You have tried squats and lunges but your glutes still feel underactive
- ✦ You want a program that honors your hips and lower back
- ✦ You believe gentle, intentional movement creates the most beautiful shape
Questions, answered
Everything you might be wondering.
Yes, completely. Every session, every exercise, and every form cue is free to use right here in your browser. There is no signup, no paywall, and no download required to follow along. If you would like a printable version and gentle weekly check-in emails, you can opt in, but it is never required.
Just one simple, affordable piece: a light resistance band. Everything else is mat-based and uses your own body weight.
Absolutely. The program builds gradually and every session includes clear, supportive form cues, so you can move at your own pace and meet yourself exactly where you are.
Most sessions are 20 to 30 minutes. It is designed to fit into a real, busy life without taking it over.
This program is built to lift, shape, and strengthen your glutes and hips with progressive resistance. Paired with consistency and your own healthy habits, most women feel stronger and more confident within the first couple of weeks.
Nothing breaks. Your progress is saved automatically in your browser, so you can pick up right where you left off whenever you are ready. This is anti-hustle by design: consistency over perfection, always.
A little extra, if you would like
Want this as a printable PDF
plus weekly check-in emails?
The full program is free and already yours below. Drop your email and we will send a printable version plus gentle weekly nudges to keep you blooming.
No spam, ever. Unsubscribe in one tap.
Pairs beautifully with
Free tools to support your reset.
Pilates Calorie Burn Calculator
See how many calories your daily Pilates session burns based on your body and pace.
Open tool →Pilates Workout Tracker
Log every session and watch your consistency build across the whole program.
Open tool →Anti-Bloat Food Quiz
Find the gentle food swaps that calm bloating and support your results.
Open tool →Your free program
Let’s get you started.
Pop in your name and email to begin the Glutes & Hips Growth Blueprint. It is completely free, and your progress saves as you go.
No spam, ever. Unsubscribe in one tap.