Pilates Butt & Thigh Workout | 10 Day Challenge For LOWER BODY RESULTS

Hello friends, this is your

lower

body

Pilates blast and ten day

challenge

. This will be an extremely effective Pilates

workout

where we will really focus on strengthening, defining and sculpting your

thigh

s, glutes and hamstrings. Now I want you to really commit to this

challenge

and do these exercises every day for 10 days and I promise you that you will see amazing

results

, so if you are ready to get started, grab your mat and let's get started, okay friends, we will start today in a prone lying position. up, so move toward your back, relax your head, and bring your feet closer to your hips.

Now start breathing deeply into your abdomen and then as you exhale, pull your navel towards your spine and then start. to lift your pelvis and hips up to the sky from here by squeezing your glutes and then slowly

lower

ing from the middle of your back to your hips and again lift and tilt your pelvis as you go up, squeeze and engage your glutes and then lower one vertebra at a time and again bend, lift, squeeze, exhale slowly, lowering towards the middle of your back, lower your back, hips to the floor and again, it's a great way to warm up the

body

here, lift, squeeze those glutes in this. time, raise your arms towards the sky and then completely up and above your head, lift even higher with your pelvis, lift as high as you can and then start lowering starting from the middle of your back all the way down by pressing your hands and then lifting your shoulder blades off the floor and again with your arms above your head as you lift your pelvis and hips and then roll down and do a little crunch as you go up, lower your arms and head as you lift your hips, exhale down. one vertebra at a time and then press your hands and lift well and again reach and stretch tighten and activate those glute and hamstring muscles lower your body lift your shoulders off the floor now going to our 100, either stay there or lift it up on the table okay ready come on inhale one two three four five exhale two three four five inhale two three four five exhale two three four twenty inhale two three four five exhale two three four thirty inhale two three four five exhale two three four forty inhale two three four five strong arms two three four fifty inhale two three four five exhale 2 3 4 60 inhale two three four five exhale two three four seventy continue lifting your shoulder blades off the mat keep reaching for strong, powerful arms keep pumping them down inhale two three four five exhale two three four five inhale two three four five exhale two three four five keep reaching a little further and three two one and that's it, great job, drop those feet on the mat, lift your pelvis back up to the bridge position, extend your arms your Head up, stretch your belly, take a deep breath, and then let your arms fall to the side of your body as you continue to lift your hips into the air, then extend your right leg and keep it close to the ground, so that it's perhaps floating above the floor. a couple of inches keeping your hips square now start bending your right knee towards your chest extend it towards the sky and lower it to that floating position bend it extend and lower it so continue your challenge here is to not allow your hips to move lower than they are with that leg suspended, now reverse it, kick it up, then extend your knee and then extend it towards the floor, kick it up, bend your knee and extend it with control to work your glutes, work your hamstrings and tone the entire bottom. body here kick Bend and extend nice and controlled hold and float keep holding keep holding feel that burn in that supported leg you're doing wonderful keep breathing one more inhale exhale keep holding don't let your hips drop to the floor you want to hold Keep them suspended, keep them Upright, hold them for one more time and then bend your knee toward your chest while extending your right leg, raise your hips as high as you can.

Now what we're going to do is just lower our leg and kick it up to go down a little bit. and two when you lower your knees they touch three bring your knees together and then four go down five and six and seven and eight almost there nine ten beautiful work bring your knees together and then lower your hips very well now let's turn to our right side bring your legs together supporting the head with your hand and then bring your feet slightly forward towards that corner of the mats, bring up that curve in your body a little bit, then flex your foot, lift your top leg and go down and three and down or and down five six seven so the trick here is not to let your knee point towards the sky you want to keep your hips pointing towards the front of the screen you are just lifting that leg up and lowering it it doesn't have to go too high pointing and working the abductor muscles here lift and lower lift and go down continue almost done just lift your leg and lower raise and lower and now hold it here point your toes and we're going to do our hot potato so just hit the floor and then hit it behind, touch, touch and behind, to the front and behind, so this is called a hot potato because you want to imagine that the floor was super hot, so you just touch it and immediately lift it off the ground. ground, stick, punch, punch, punch, try to keep your upper body still with your cores engaged, just work your upper leg, punch forward, back, forward, back, forward, now hold it here, bend your bottom knee and then bring your top knee up. leg even closer to your body flex your foot touch the floor and lift it touch and lift and three and four just a gentle tap with your toe towards the floor and to the right you lift that leg, now we are going even deeper into the glutes.

You're going to start to feel that burn, so when you do, I want you to really focus on breathing deeply, stay focused and present with your body, hit and lift, lift, lift, we're almost done breathing through this, breathing Through the discomfort, you're almost there. all to point your toes, bend your knees and now you will bring your knees and toes together and lift your feet towards the sky, so make sure they are both touching and your top hand is behind your head, what are we going to do? is to close your elbows together and then open your elbows and knees at the same time, so you will close and open, so it's like a crunch with a clam, so work your glutes and obliques at the same time, close and open when you open you want to keep your big toes connected you're just lifting and opening your knees elbows and knees touching and then the open touch and the open and open touch this is a beautiful exercise to sculpt and tone your glutes we're toning the hips the part lower body You're doing amazing, just breathe through it, keep working your elbows and knees together as you exhale, open, inhale, exhale, inhale, exhale, inhale, exhale, hold it there and then bring your knees together, release arms and go up to the knee, extending that upper part. leg coming up into a side plank, put over your knee, you're going to extend your other arm toward the sky and all I want you to do from here is just lift that straight leg up and down, lift up and down, lift up and down, you've got this lift. and lower, lift and lower, keep breathing, keep engaging your core, really think about pulling your navel towards your spine, lift and lower, lift, keep your foot flexed, just keep it there, place your hand on your hip, you'll bring your leg slightly forward and back a little pulse, you can do it forward.

I will sit back to front and back. Now the challenge of this exercise is not to lose the height of the leg, so just a small pulse forward and a small pulse back maintaining the height exactly. where it is this is going to burn, at this point you will start to really feel the effects of these exercises, so again, just breathe the more you do them, the stronger your body will become. Okay, come back to the center, hold it there, extend it. that top arm once again keep lifting that leg don't give up you're almost done breathe and three two one relax great job guys all right extending into a full side plank reaching your arm out to the front of your mat and then lower your hips well done, let's go back to our mats, extend your arms forward and exhale, releasing your back to the floor, we're going to go ahead and take the other leg now, so bring those feet a little closer to your hips and your pelvis lift your hips towards the sky in your bridge, hold it here, then go ahead and extend your left leg and keep it low and float towards the floor in an extended position, so make sure your hips stay square, you're just allowing it . left leg to float keep it extended your right leg is now working engaging those hamstrings glute muscles keep breathing keep floating and then let's bring that knee up to the chest extend your leg and lower it to the floating position bring it extended and lower it bring it extended and lower , bring it in, extend and lower back, lift it up, bend your knee and extend it and float up, bend your knee and extend it for two, bend your knee and extend it for three, bend your knee and extend it for four, all the old and float, breathe. through this, really pay attention to the sensations in that right leg, breathe powerfully, strong legs here, keep floating for a few more seconds and then we'll bring that leg up toward the sky and lift our hips up, let's go ahead and lift it up. lift as high as you can and then just lower your left leg to the knee and kick up with your knees together and kick your knees together kick your knees and kick lower your leg kick a lot of power here in the leg try to get that extension in the knee like As much as you can kick lower, check out the lower kick, great job, bend your knee, come down with your body now, what we're going to do here is get you closer to the other side, I'm just going to turn around so I can face you, OK? we want to have your right leg up you're on your left side your feet are slightly facing that corner of your mat your head is resting on your hand flex your feet lift that leg up and down lift up and down and down lift up and down so once more it's not about the height of the leg, you want to make sure that both knees continue to face the same direction, we're just raising and lowering the leg, raise and lower, raise and lower, continue, raise and lower and four and three and two and one great work lift it up, point towards your toes and then hot potato, hit it forward, hit it back one two back one two three four so a little punch forward a little punch back next forward you want to keep your lower leg completely still you're just working your upper leg forward back forward forward back keep going forward and back forward and back it's almost over and back forward and back the last ones keep going keep breathing don't lose your form no let your body relax at the top keep everything engaged wonderful bend that bottom you know and let's bring the top leg closer to the chest flex the foot lift and lower and lift and lift and Once again, we don't want to lift that leg too much.

The biggest thing is what we're trying to do here is get deeper into your gluteal muscles, your abductors, so just go up off the floor slightly and lift, touch and lift, hold here. both knees now let's connect the knees the hand behind the head the knees and feet together bring the elbows together clam while opening and closing open and close the elbows and the knees open and close at the same time open and close you have this open and close open and close open and close, keep working through your glute muscle, your hips, open and close, open and close, you're almost done guys, and open and close, open and close, open, close, open, you're almost there, just a few more and the way to breathe through it, breathe through the burn, breathe. through the pain you got this hold it here now release your legs extend your top leg and come up into that modified side plank position so you're on your knee your top leg is extended and then you reach your top arm up to the sky from here we're just going to lift that straight leg up and down lift it up and down continue you want to pull that navel towards the spine lifting the leg up and down with control that your other arm is reaching towards the sky are all there they lift and lower they lift and lower and then from here they lift they flex their foot the hand on the hip they bring it forward and then they bring it back with that small pulse back back forward forward forward back now the The challenge here is to work only from the hip, so naturally our whole body wants to engage the hips, I want to engage them, but try to keep them still and justmove that leg slightly back and forth with the little pulse back and forth, one, two and three, four.

Back to the center extend your upper arm, we'll just hold it here guys, I want you to breathe through it. You are in the last part of this particular exercise, don't drop your leg and that's it. From here, simply extend into the side plank transition, reach your upper arm toward the front of the mat, then come into the full plank position with your hands, lower yourself to your knees, and then continue and sit back into the side plank pose. his son, stretching his shoulders. Back, take a deep breath and exhale, let it go, beautiful, just stretch it.

We have a couple more exercises left. Guys, you are doing very well. Inhale, exhale, give yourself a moment to come back into your body and then from here move forward as you bring. hips all the way down and come down to your abdomen, then your next exercise first, what we're going to do is just place your hands in front of you, stacking your hands on top of each other or your head on the floor, feet apart. you are going to raise your legs, bring your legs together, open them and then lower them, so raise your legs together, spread your legs and go down, raise, touch your heels, open your legs and go down, touch, open and go down, continue, you are going to work from the glutes.

I'm even helping a little with the lower back, but really think about engaging your glute muscles to do most of the work. Lift, touch to open and lower, lift, touch heels to open and lower, keep your forehead on the mat if you can. and down work from the glutes touch the heels open and lower lift touch the heels open and lower great work fold knees coming into our Frogger exercise feet together knees apart lift your

thigh

s off the floor and lower lift and lower again try to work from your Glute muscles here squeeze and lower raise and lower see how I can get those thighs off the mat if you can only lift your knees off the floor, that's okay too over time you will be able to improve through this exercise with more strength coming your way lift it up and lower it up and down up and down and down keep going keep your knees open lift up use your glutes raise and lower raise and lower and then extend your legs keep your thighs off the floor extend your arms forward Superman hole I just want you to hold it, this is our last exercise, lift as high as you can with your arms and with your legs, you achieved this lift even higher holding four five four three two one and let it drop, amazing job. guys, get on your knees and then go ahead and round your spine, stretch it in your child's pose one last time, put your forehead on the floor, take a deep breath in and out, just let it out, you did an amazing job today. congratulations on completing our class together right now, let's slowly roll around to a sitting position, stretch our arms towards the sky and then exhale with our palms together, bring our hands to our hearts, amazing job guys, thank you so much for joining me today. for Pilates training.

I hope to see you again. Thanks so much for looking. If you enjoy this video, don't forget to click the subscribe

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