What's up everyoneé Welcome to Yoga with Adriene.Today we are in the park and we have a salacious, a salaciousé I didn'tmean to say that, I meant sizzling but I'm keep it. We have a salacious and sizzling, strengtheningpractice for you. You asked for it. This is focusing on the lower bodytoday. We got yoga for your butt and yoga for your thighs. That's right boysand girls. You want it. You got it. You want it. So now we're in the parkand you're going to get it. Yoga for your butt and your thighs today. Let'shop on the mat and get moving.
All righty my friends. Today we're goingto begin at the head of our mat. Let's bring feet hip width apart, toes pointingforward and just nice and easy breezy, soft knees. We're going to inhale.Reach with the finger tips all the way up and overhead stretching throughthe front body, stretching through the side body, stretching throughthe back body, the finger tips can kiss here like so. And we reach, reach, reach and then exhale.Keep the heart, torso lifting
as we float the finger tips down. Same thing,just like that. Inhale. Reach it up. Fingertips kiss overhead. We keep reaching.Maybe climb a little through the side body here. Take a deep breathin and then exhale. Float the finger tips away. One more timejust like that. Soft knees. Inhale. We come into our bodies. We come tocheck in with our breath and this time we're going to interlace the fingertips. Palms come together here and just check in with the side body. So just take it one way first and then throughcenter and the opposite
direction. Oh yeah, baby. Stretching throughthe side body. One more time, one each side, taking it side to side. Maybethis time opening the chest, the heart up towards the ceiling or the skyin my case, looking at a cloud that looks like a sea horse or a baby dragon. Should give a shout out to Mark here in theinaudible 00:02:10 program. Every time I think of dragons, I think ofquot;Game of Thronesquot; now, Mother of Dragons. Anyway, and back to center we go.Inhale. Reach it up and exhale floating the finger tips down and away. Great.
Take a second here to loop the shoulders forward,up and back and then we'll come into a nice open palm tadasanahere. Take a second to close your eyes. Maybe shift your weight front and back,side to side on the feet. We'll come into a place where we'll feel likewe're spreading the weight equally through the ball joint of the bigtoe, that big toe mound, the ball toe of the pinky toe and the back two cornersof the heels. Stack your head over your heart, heart over your pelvis andlet's take three nice long, smooth deep breaths here.
Engaging the thighs, drawing energy up fromthe arches of the feet. One more breath. Great. Then bend the knees. Softknees here as once again we inhale, reach it all the way up. Finger tipskiss up and overhead and this time we bow forward. Coming into forward fullfold, uttanasana. Take a second to grab the elbows here. Rocka little side to side. Bend the knees as generously as feels good. Feel theskin at the back. Stretch the muscles. Lengthen. We allow the weight ofthe head and torso to just fall over here and again we can check in with ourweight distribution on the
Pilates Slim Legs and Lifted Butt Workout Lift your Glutes and Tone Your Thighs at Home
Workout and helpful advice, for burning fat, training muscles and improving health. 5,4,3,2,1. Readyé Go! If you can not do it, try slowing down the pace. Add this tutorial to your favorites it will guide you when you train! Never put your butt on the ground during descent, in order to keep the contraction constant. Be sure not to raise your shoulder blades off the floor during the exercise. 5,4,3,2,1. Stop! Next Exercise: Pelvis Rotation. 5,4,3,2,1. Readyé Go!
If you can't do it, try doing regular butt lifts. Perform the movement slowly and keep your abs tight to avoid problems. Be sure not to lift your shoulders off the floor during the exercise. 5,4,3,2,1. Stop! Next Exercise: Pulsed butt lifts. 5,4,3,2,1. Readyé Go! If you can't it, try doing regular butt lifts. Don't excessively curve your back. Be sure not to raise your shoulder blades off the floor during the exercise.
Keep your abs and butt constantly tight to improve the effectiveness of the exercise. Make sure to keep your feet constantly well placed on the floor. 5,4,3,2,1. Stop! Next Exercise: Side hip abduction. 5,4,3,2,1. Readyé Go! If you can't do it, try resting the foot on the ground after turning down the leg. Don't keep the supporting leg straight, bend it to have greater stability. Don't stretch out your foot, keep it constantly flexed. Switch side in the shortest time possible. Go!
Don't move your back, place your hand in front of your bust for stabilization. Don't turn your head, try staring at a fixed point in front of you to help. 5,4,3,2,1. Stop! Next Exercise: Lying leg kicks. 5,4,3,2,1. Readyé Go! If you can't do it, rest your foot on the ground after the kick. Don't turn your back, keep it always perpendicular to the floor. Switch side in the shortest time possible. Go! Don't move your back, your head, shoulders and pelvis should always be in line.
5,4,3,2,1. Stop! Next Exercise: Side leg rotations. 5,4,3,2,1. Readyé Go! If you can't do it, simple perform lifts, instead of rotating the leg. Be sure not to bend the bust, your back should be in line with the shoulders and hips. Switch side in the shortest time possible. Go! Don't bend your head, try constantly looking one step ahead of you. 5,4,3,2,1. Stop! Next Exercise: Crossing legs on back. 5,4,3,2,1. Readyé Go!
If you can't do it, try keeping your legs at 90Â° and not crossing your feet. Control the leg drop to avoid problems to your adductor. Don't strain your neck, keep your head still and resting on the floor. Keep your abs tight to avoid injuring the spine. 5,4,3,2,1. Stop! Next Exercise: Donkey Kicks with one leg bent at 90Â°. 5,4,3,2,1. Readyé Go! Be sure not to curve your back during the movement. Don't put your knee on the ground when you take down the leg, keep the contraction constant.