To get a better workout for your butt, hips,thighs, and hamstrings, you can do elevated lunges like I'm doing here.But to get yourself set up to do elevated lunges, you need to start offwith your feet about one and a half to two foot lengths behind the box orthe platform you're using to do the elevated lunges on. Once you are in the starting position, getyour dumbbells and do elevated lunges like this. As you're doing lunges,make sure you keep your head up and look straight ahead. Although this exerciseis called a lunge, you
don't want to lunge forward as you squat down.You want to squat straight up and straight down by keeping your kneesbehind your toes. So, do not let the knee of the elevated leg glide over yourtoes. You want to squat down as far as you can untilthe knee of the leg that's not elevated touches the floor. Make sureyou come down slow enough so your knee only touches the floor. Don't come downso fast that you bang or hurt your knee on the floor. Make sure you do thisexercise on both legs. You want to keep your heels flat on the platformor box at all times while
doing this exercise. If you can't keep yourheels flat, use a lower platform or do regular lunges instead of elevatedlunges. If you want to get an even better butt workoutdoing elevated lunges, focus more on pushing through your heels by curlingup your toes slightly. Another thing you can do for a better buttworkout doing elevated lunges is to pause at the bottom for two to three secondsbefore squatting back up. One more option for getting a better buttworkout is to do elevated lunges on a higher platform. Instead of doing yourelevated lunges on a fiveinch
step, for example, you can better butt workoutdoing elevated lunges on higher five to teninch step or platform.
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.
7 Min Tone Up Buns and Thigh Workout Pilates Glutes and Thighs Exercise with Tamara Newell
Tamara Newell: Hey guys, Tamara here. So greatto see you! Thanks for joining me today. I've got a quick and dirty é Pilates thigh andglute workout for you. You're going to love it, so go ahead and grab your mat and we'llget started. Stay tuned. MusicTamara: Alright guys, let's get started. You're going to lay on your side, bend your kneesinto a 90 degree angle, shoulders inline with your hips, hips inline with your knees.Now, the whole time, we're going to be working our hips and thighs, but keep the abdominalspulled in, shoulders relaxed. I'll be sure to remind you. And, always think of reachingyour tailbone, your tush, out into this direction.
The tendency when things get hard in thisseries, is to kind of start tucking the tailbone and crunching through the whole body. Tryand keep it nice and long, and everything relaxed. Alright, let's get started. You'regoing to lift and lower. Just kind of establishing the position, starting to warm up our gluteusmedius, which is like the side glute muscle, which we're primarily working here. Sevenmore: seven, the foot is just nice and relaxed, six, five, four, three, two, and one. Keepthe feet together as you open the knee for clam, and close. Open and close. Good, somake sure the hips stay stacked one on top of the other. Sometimes, we want to try andmove the hips back to get a wider opening
of the leg.It's Ok if it's small, you really want to focus more on the position of the hips andthe alignment, than about the range of motion here. Four more: four, three, two, keep thatknee open, now bring your knees together and lift the top foot up. And tap the toes, tapthe knees. Tap and close, good. Eight, seven, check the shoulders. And six, five, four.If you want a challenge, you can bring your hand back by the head. Three, two, keep theknees together, and now reach that leg out. Really engage right here, and bring it in.And reach, straighten the leg, and in. Eight, and seven, long legs, and six, five, rememberkeeping the belly button pulled in, tailbone
reaching towards the edge of the mat. Four,three, two, last one, reach it out, lower it down, flex, now pulse. Ten, nine, eight,seven, six, five, four, three, two, one. Point your foot, bring that leg in, don't lowerit down, little pulse, not finished. Ten, nine, eight, seven oh it's burning! Six, keepwith it, five, four, three, two, lift up and hold, and lower down. Good, now pat it outa little bit, and let's sit up and swing around to the other side. And go ahead and lay backdown, bend the knees in, reset, reach that tailbone nice and long, belly button pulledin, and lift right into it. And lift, lower, good. Eight, seven, six,now this time may feel a little bit harder,
because you've already worked the other leg,that's totally normal. And four more. I feel it a lot harder on this side too. Three, two,and now we'll go into clams. And open the knee, and close. Hips stay stacked, reallyisolate é the movement through the hip joint opening and closing. Don't worry about therange of motion, just focus on your alignment. And six, five, four, three, two, you're goingto keep this last one open, open. And now knees and toes. And knees and toes, good.You're going to love how you feel after you do the workout, even though it may be quitepainful right now. you're going to love the benefits of it, that's why I do it. Five more:five, four, three, keep breathing; two, and
one. Tap the toes, knees together and out,and in. Good, reach and in. Try and straighten the leg all the way up, bend all the way in.Seven, six, five, four, you have this, and three more. Three, two, keep pulling the bellybutton in, last one, lower the toe down, pulse. Ten, nine, eight, seven, six, five, four,three, two, and bring it in, last ten, nine, eight, just little movements, and six, five,four, three, two, lift up and hold, and lower it down. Great job. Pat it out a little bit.Ok, we're going to lay on our back and do a little stretch for the hips. Get nice andcomfortable, cross your ankle over your knee and pull that thigh towards you. This stretchesthe piriformis muscle. It's actually a great