If you are wanting to target your outer booty and your outer thighs, this home Pilates workout is going to have you on fire and get the most incredible results. Just 10 minutes long, no equipment needed, and I want you to try this for 14 days and let me know how you get on in the comments down below. This workout is part of your free 7 day guide which you can see just here.
At the top here we have the workouts that are perfect for beginners, around 15 minutes a day. And if you’re advanced or intermediate, I recommend you trying out this section here, which is up to 45 minutes a day. Next week on the LEAN app I have something huge for you guys, which is totally free. That’s all I’m going to say.
I want you to be ready. I want you to keep your eyes peeled, next Monday. Because this is totally free for you guys and it only happens once a year and it is so epic you do not want to miss it. For two new free workouts every single week, don’t forget to subscribe, hit the bell icon to get notified. All right, let’s get started.
(timer beeping) Okay, guys, we are starting off with both knees bent down on our forearm, coming up nice and high and fast. Pumping it up. We’re going for high reps here. Core, nice and tight, and you want to feel this outer booty on fire. Make it harder by adding one of your Lean adjustable bands.
Just above your knees, and that will make it so much harder. We’re over halfway. 50 seconds each exercise, 10 seconds recovery. Keep pushing. (timer beeping) Amazing. Drop it down. We’re now going to draw some circles with that leg coming forward and then we reverse it.
Amazing. Core, nice and tight, let’s go. Forward and reverse. Try and get a really nice big circle going without swaying those hips. 30 seconds left. Keep that core really nice and tight. Belly button back towards the spine and breathe. Come on, pump out those reps.
Feel that epic epic burn. 15 seconds left, that’s it. 10 seconds. (timer beeping) Okay, we got a new one now. This is going to burn. I want you to bring this underneath leg forward. Place the hands in front of the shin. This back leg hovers.
You pump it back, lift lower Back, lift lower. You do not let this leg touch the floor, okay? Keep pushing. If you need a break at any time, give that booty a hit, then go back in again. Push it back, lift lower. Come on, I know it hurts, keep pushing. 15 seconds left.
Come on, keep going, keep going. Six, five ,four. (timer beeping) Amazing. Flip those legs around and we’re going to go with that first exercise again. Both legs together, lift lower. Core, nice and tight. Let’s go.
Amazing. Remember, we want high reps here. Push it out nice and fast. Readjust if you need to, and breathe. 20 seconds left. Come on, keep pushing, nice and high. Earn that rest. You know you can do this. 10 seconds, don’t give up.
(timer beeping) Amazing work. Drop it down. Give that booty a little hit. Next up we have our circles. Deep breath in, out, bend the knees. Let’s go, circle forward and reverse. Now you should be feeling this here, deep in that outer booty.
Come on, every time you feel that that leg is dropping lower, try to push higher. You’re already halfway. Really nice big round circles. Think of how amazing you are going to feel after this workout. Six, five. (timer beeping) Amazing, enjoy that moment. Now this was that strange one.
You’re going to bring that leg forward. Come upright, okay? Try and place the hands down. Lift this back leg, push it back, lift lower. So it’s back, pump up, forward, back, pump up, forward. Oh my gosh! In my opinion, this is one of the hardest exercises for isolating outer thigh and booty. Come on, don’t give up.
You’re already half way. And trust me, I know about that fire right now. 15 seconds. Come on, try and keep upright, as upright as possible. (timer beeping) Amazing. Come onto your back now. Oh my gosh! My booty is on fire.
All the way onto your back. Feet together, knees apart. Frog pump up, pulse and lower. Amazing. If you have this adjustable band on right now, honestly, I salute you because this is so hard even without the band. So if you are wanting more gains, remember, you want to add resistance. You can get a hold of those bands.
These ones right here in the description box. Hold at the top. Pump up, up, up, up, good work. All the way, pump it up. (timer beeping) Amazing. If you don’t already have your adjustable band on, pop it on for me, tighten it, and we’re going to go for a butterfly bridge,.
One of my favorites. We come up, open, close, halfway down. Really push against that band. Of course you can go without. This just makes it harder. Come on, keep squeezing. Hold at the top, pump out, out, out. Really nice and fast. Come on.
Pelvis higher. Pull it tight. Squeeze that booty! (timer beeping) Amazing work. Okay, come on up onto all fours. I’m going to loosen this band off just a little bit. We have our fire hydrants up next. From here we’re going to lift.
That leg out to the side and lower it. Good work. And halfway, we are changing legs. 10 seconds. Five, four, three, two, one, straight onto that other side. Come on, really nice and strong. You’re nearly there now, nearly there. Come on, fast, all the way to the end, 10 seconds. (timer beeping).
Oh my gosh. Coming down now onto your stomach. My booty is on fire. We’re going to lift the legs open. Open, close and down. Up, open, close and down. This is your last exercise. Make it worthwhile. Go as high as you can, guys.
Five, four, three, two, hold the top. Push out, out, out. Good work. Come on, really nice and high. Keep pushing out, you’re so nearly there. Into those last 10 seconds, all the way. Squeeze that booty, push out. And we made it. Oh my gosh, my butt is on fire.
Guys, I really, really, really hope you enjoyed that. I challenge you to try it with this band if you want to make it even harder. You can grab a hold of these in the description box, wow! (smacks a kiss) Well done, guys.
https://www.youtube.com/watch?v=DXofp38-a5c
Lilly Sabri
