A 20 | Guangzhou Sports Mat Co.,Ltd

When it comes to building strength, the first thing that may come to mind is lifting heavy weights, and the first thing that may come to mind when you think of lifting heavy weights is bulking up. But have no fear, the two are not synonymous, and bulking takes a lot of work and intention.

For a workout that builds more strength without lifting heavy weights, look no further than Pilates. This activity is a great way to build up your strength, while keeping the bulk at bay.

"You're not going to get bulky even if you did pilates 10 hours a day," Sara Goldin, master Pilates instructor and owner of Pilates Lounge, tells LIVESTRONG.com. "Pilates really works the entire body because you're not focused on just one thing. No matter what exercise you are doing, it works multiple muscle groups of your body."

These compound movements, where you work many muscles during the same exercise, are more effective than single movements when it comes to building strength, according to a small January 2019 study in the ‌European Journal of Translational Myology‌.

So, grab an exercise mat to try out this 20-minute Pilates workout that will engage all the muscles in your body and increase your overall strength at the same time.

Perform the 4 sets of 10 reps per exercise listed below, resting as needed.

‌‌Check out more of our 20-minute workouts here — we’ve got something for everyone.‌

‌Check out more of our 20-minute workouts here — we’ve got something for everyone.