Pilates Butt & Thigh Workout | 10 Day Challenge For LOWER BODY RESULTSJun 01, 2021
Hi folks, this is the Pilates
bodyblast and ten day
challenge. This is going to be an extremely effective Pilates
workoutwhere we really focus on strengthening, defining and sculpting the
thighs, glutes and hamstrings. Now I want you to really do it. commit to this
challengeand do these exercises every day for 10 days and i promise you'll see amazing
resultsso if you're ready to go grab your mat and let's get started right folks we'll start today in a lying position on your back like this move in to your back, relax your head and bring your feet closer to your hips, now start to breathe deeply into your belly, then as you exhale pull that belly
button in towards your spine and then start to lift your pelvis and hips up to the sky from here squeezing the
buttocks and then slowly
lowering from the mid back, lower back and down to the hips and again lift and tilt the pelvis as you come up, squeeze and measure the buttocks and then lower one vertebra at a time and again bend lift squeeze exhale slowly lowering the middle of the back lower back the hips to the floor and again is a great way to warm up the
bodyhere lift squeeze those buttocks at this time lift your arms up to the sky and then all the way up and over your head lift even higher with your pelvis lift as high as you can then start lowering starting from the middle of your back down pressing hands then lift shoulder blades off the floor and arms back over your head as you lift your pelvis and hips then roll back down and do a little crunch as you come up lower your arms and head as you lift your hips exhale lower one vertebra at a time and then press your hands together and lift them up nice and again reach and stretch squeeze and engage those glute muscles and hamstrings lower your body lift your shoulders off the floor now coming into our 100's stay there or put them up on the table all right I'm going to inhale one two three four five exhale two three four five inhale two three four five exhale two three four o 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 keep 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 more and three two one and you're done great drop those feet back on the mat lift your pelvis up into that bridge position stretch your arms over your head stretch out that belly taking a deep breath in and then drop your arms to the sides of your body as you continue to lift those hips into the air then extend your right leg and keep it low to the gr So hovering above the ground maybe a couple of inches keeping your hips square now start to bend your right knee in towards your chest extend it towards the sky and lower it down to that floating position bend it out and down so continue your challenge here. is not allowing the hips to drop any lower than they are with that leg hanging, now reverse, kick up, then knee, then extend towards the ground, kick up, bend knee and extend with control to work the glutes . working the hamstrings really toning the whole lower body here kick Bend and extend nice and controlled hold and float keep holding keep holding feel that burn in that ground leg you're doing wonderfully keep breathing one more time inhale exhale follow holding don't let your hips drop to the ground.
You want to keep them floating. Keep them straight. Hold for one more breath, then bend your knee toward your chest as you extend your right leg. Raise your hips as high as you can. Now what we'll do is just low. er leg and kick it up for one lower and two when you go down knees touch three bring knees together then four come down five and six and seven and eight almost there nine ten beautiful job bring knees together then lower hip nice now we're going to flip over to our right side bring your legs together holding your head in your hand and then bring your feet slightly forward towards that corner of your mats bring that curve up your body a little bit then flex your foot lift that top and bottom leg and three and bottom or and bottom five six seven so the trick here is not to let your knee point up to the sky you want to keep your hips pointing out the front of the screen you're just lifting that leg and lowering it doesn't have to go too high pointing and working the abductor muscles here lift and lower lift and lower follow almost done just raise leg and lower raise and lower and now hold it here point toes of feet and we're going to do our hot po tato so you're going to touch the floor and then touch it behind tap tap and back to front and back so this is called hot potato because you want to imagine like the floor is super hot so just you touch it and immediately lifting it off the ground with the stick doing tap tap tap tap try to keep your upper body still. bottom knee and then bring your top leg even closer to your body flex your foot touch the floor and lift touch and lift and three and four just gently touch your toe to the ground and lift that leg to the right even deeper in the buttocks now you're going to start to feel that burn so when you do I want you to really focus on taking a deep breath stay focused and present with your body tap and lift lift lift we're almost done breathing through he. the awkwardness that you're almost there all to point your toes b end with your knees and now you'll bring your knees and toes together and lift your feet up towards the sky so make sure they're both touching and your hand top is behind your head.
What we will do is join the elbows. and then open your elbows and knees at the same time so you close and open so it's like a crunch with a clam so you work your glutes and obliques at the same time close and open when you open you want to keep the big toes of the connected feet you are just lifting and opening the knees the elbows and knees touch and then the open touch and the open touch and the open this is a beautiful exercise to sculpt and tone the glutes we are toning the hips the lower body you're doing amazing just breathe through it keep working your elbows and knees together as one exhale open inhale exhale inhale exhale inhale exhale hold it there and then bring your knees together release your arms and let's go up to the knee extending that top leg going up in a side plank put on knee you're going to stretch your other arm up to the sky and all I want you to do from here just lift that straight leg up Go up and down, up and down, up and down, you have this lift up and down, up and down, keep breathing, keep engaging your core. really think about pulling that belly button in toward your spine raise and lower lift raise flex your foot just hold it there place your hand on your hip you're going to bring your leg slightly forward and back a little bit of pulse you can push it forward I'll sit in front backward.
Now the challenge of this exercise is not to lose leg height, so just a little pulse forward, a little pulse back, keeping the height exactly where it is. This is going to burn you. start to really feel the effects of these exercises now so again just breathe through them the more you do them the stronger your body will get right coming back to Center hold it there extend your upper arm once more, keep lifting that leg, no don't give up I'm almost done, take a breath and three, two, one, relax, great job guys, great, spread out into a full side plank, reach your arm out to the front of your mat and then lower your hips, well done, let's go back to our mats, reach for your arms. forward and exhale dropping 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 up to the sky on your bridge hold it here and then forward and extend your left leg and keep it low and drop to the floor in an extended position so make sure your hips stay square you're just allowing your left leg to stay suspended keep it extended your right leg now is working contracting those hamstrings. glute muscles keep breathing keep floating and then let's bring that knee to chest extend leg and lower to floating position bring in extend and lower bring in extend and lower bring in extend and lower reverse bring up fold leg knee and extend and float up bend knee and extend by two up bend knee and extend by three up bend knee and extend by four all the old and float breathe through it really pay attention to the sensations in that right leg hook breathe mighty strong The legs here are still floating for a few more seconds and then we'll bring that leg up to the sky and lift the hips.
Let's go ahead and pull it up, lift it as high as you can go and then just lower your left leg down to the knee. kick your knees together and kick your knees together kick your knees and kick down the leg kick really hard here on the leg try to get that extension in the knee as much as you can down with your body now what we're going to do here is zoom in on your other side i'm going to turn around so i can get a good look at you so now we want to have your right leg on your left side your feet face slightly towards that corner of your mat your head the sign rests in your hand flex your feet lift that leg up up and down lift and lower and lower lift and lower so again it's not about the height of the leg you need to make sure that both knees continue to face the same direction we're just raising and lowering the leg leg up and down up and down keep up up and down and four and three and two and a great job pick it up point your toes then hot potato play it forward play it back one two for the back two three four so one flick to the front one flick to the back keep going you want to keep the bottom leg completely still you're just moving the top leg to the front to the back to the front to the back keep going and back forward and back almost done and back forward and back the last few keep breathing don't lose your shape don't let your body relax at the top keep all busy groovy bend that bottom you know and let's bring that top leg all the way in close the chest flexes and our foot goes up and down and up and up and once again we don't want to lift too high with that leg, the big thing is what we're trying to do here is go deeper into the gluteal muscles, their abductors, so just slightly lift off the floor and lift touch and lift hold here bending both knees now let's connect your knees hand behind your head knees and feet j together clam elbows together as you open and close open and close elbows and knees open and close at the same time open and close close you got this open and close open and close open and close keep working through that glute muscle your hips open and close open and close almost done guys and open and close open and close open close open close almost there just a few more and Way to breathe through it Breathe through the burn Breathe through the pain You got this Hold it here now Drop the legs Extend your top leg and come into that modified side plank position so you're on your knees Your top leg is extended ed and then you're reaching that upper arm up to the sky from here we're just going to lift that straight leg all the way up and down, lift it up and down, continue, you want to push that belly button in toward your spine by lifting your leg up and down with control your other arm is reaching for the sky you're all there up and down up and down and then from here up up flex your foot hand on your hip bring it forward then bring it back with that little bit of pulse back back forward forward back now the challenge here is work only from the hip so naturally our whole body wants to engage your hips want to engage but try to keep them still and just work that leg slightly back and forth with the little forward and back pulse one two and three four bring it back to center extend that upper arm we're going to hold it here guys I want you guys to breathe through it you're on the last part of this particular exercise don't drop that leg and you're done amazing everything from here justextend into that side plank transition reaching that upper arm to the front of your mat, then come into your full plank position on your hands, lower down to your knees, and then continue and sit in your child's pose by straightening your shoulders to your back take a deep breath in exhale let it go beautiful just stretch it out we have a couple more exercises to do you guys are doing great inhale exhale giving yourself a moment to come back to your body and then from here rolling forward like you lower your hips all the way down and come closer to the tummy 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 head on the floor feet are apart apart you're going to lift your legs up bring your legs together, open and then lower them, so raise your legs together, spread your legs and lower, lift, touch your heels, open your legs and lower, touch, open and lower aha, continue, you are going to work from the buttocks. you're even helping your lower back a bit, but really think about engaging your gluteal muscles so they do most of the work. and down work from the buttocks touch heels open and lower lift touch heels open and down good job bend knees getting into our frogger exercise feet together knees apart lift
thighs off floor and down lift up and down again try to work from your glute muscles here squeeze and down lift up and down look how i can pull those thighs off the mat if you can just get your knees off the floor that's ok too over time you will be able to get better through this exercise with more force coming at you lift it up and down up and down up and down and down keep going keep those knees open raise use your glutes raise and lower raise and lower then extend your legs hold n thighs off the floor reaches arms forward Superman hole.
I just want you to hold it. This is our last exercise. Lift yourself up as high as you can with your arms and legs. You got this lift even higher, even higher. Bri guys Get on your knees and then continue and we're going to round your spine, stretch it into your child pose one last time, rest your forehead on the floor, take a deep breath and exhale, just let it out, you did an amazing job today, congratulations . completing our class together ok let's slowly roll over to a sitting down let's do a big reach up to the sky then exhale palms together bring your hands to your heart great job guys thanks so much for joining me today for Pilates Workout Hope to see you again thanks so much for watching if you enjoy this video don't forget to hit the subscribe button to make sure you stay up to date on all our new Pilates classes thanks again and we'll see you soon
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