Pilates Exercises For Bum

Butt Lift Pilates Workout for Beginners Pilates Bootcamp With Cassey Ho

Hey guys, Cassey here, and welcome to PilatesBootcamp on Livestrong Woman. Today, we have your Beginner's Butt Lift. But don't be fooled,it's quite difficult. So let's go ahead and bring your legs all the way out. I want youto bring the hands forward, tuck that chin in, and slowly roll down with control, handsby your sides. Now, I want you to slowly lift yourself up, just like so, so you're in abridge, righté All the weight is in your upper shoulders, hands by the sides I want youto extend the leg. Now, flex that toe. Go ahead and point it towards your shoulder,bring it out and up, okayé So this works the oblique. It also works your glute you'reinner and your outer thigh, so it's like a

triple whammy move, or however many thingsI said right there. It is a total body workout, and it is amazing. I want you to keep flexingthat foot, bring it all the way out to the side. Lift, good job. Reach and up. Now tryto keep your hips square to the ceiling, or if you outside like me, square to the sky.And keep going. You don't wanna be hula dancing around with those hips. Keep it very, verystable. Very nice. Now, we're gonna add a different element here: I want you, when youcome up, to kick there it is. So you're going out and then you kick. Nice. Now, doyou really do you really feel that leg, because I do, and I totally feel the gluteon the other side. Lift and down. Nice. Who's

burning out thereé I am. I'm burning. Verygood. And reach and lower. Very nice. A few more 3 and 2. One more and reach it up.One point. Now keep that leg nice and long. I just want you to pulse up and down. Reachand lower. As if you're butt wasn't already dying on the first move, I'm gonna keep goingbecause you know whaté We're gonna build your endurance and your strength, okayé Lift andlower. And that's why I really like these high reps here. Push through, push with yourmind that's what you've got to do, and I know you can do this. Three more now 3and 2. Don't stop. And 1, bring it down into bridge this is your resting, but does nottouch the floor, okayé No, no, bring it back

up. Very good. Okay, other side, guys. I wantyou to extend that leg, flex the foot, rotate, and here it is. Rotating out, all the wayup. Bring it all the way out to the side. Now, beginners, if going to parallel to thefloor is way too low for you, then keep that leg up and then come right out of here. That'show you get to modify the move, okayé So, reach it out and up. Remember: You are keepingthose hips square to the ceiling. Reach and up. Very nice. Keep those toes flexed becauseyou really want to articulate every bit of this movement all the way down through youcalves, through your toes, and really emanate that energy all the way through. Come on,do it like you mean it and then the results

will look really amazing and you're gonnafeel amazing. Very nice. Three more now 3 and 2. One more, guys. One more, and thenwe have to kick it. Here we go: Kick it all the way up, keeping that foot flexed. So onceyou kick up here, you're gonna really feel the hamstring as well. Out and kick. Whew,it burns and I really, really like it and I hope you like it too. Good, keep going.Reach and lower. Bring it out and up. Very nice. Give me three more right here, and you'reout 3. And out, come on 2. Keep it stable. And reach up, hold and point. Find that center,find your balance. Ready and you pulse, pulse, pulse. I know it burns it's okay, don'tworry, you're fine. Keep going. I know you've

got this. Come on, give me 8, 7. Push through 6, 5, 4, 3, 2, 1. Bring it down, lift it up, and bowling bowl on top of the chest,roll down with control. Very nice. Now roll onto your stomach. And now place your chinright on top of your hands. I want you to bring those knees out as wide as you can,maybe as wide as a the mat. And bring the big toes together. Now facing forward, I wantyou to lift your knees, lift your quads off of the mat and come down that's the Grasshopper.We're going to lift up and lower, lift and lower that's it. Now the key thing hereis I really want you to squeeze your butt cheeks, squeeze those low that low backfor me, really paying attention, articulating

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 90° 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 90°. 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.

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