If you are wanting to tighten, lift, and build into that beautiful booty, this Pilates workout is for you. Now, a lot of people think Pilates is going to be easy. You’re going to lie down on the mat and chill. Oh, no. This is going to burn like you have never burnt before. It is just 10 minutes long. No equipment needed.
And I want you to do this workout for 14 days, and let me know how you get on in the comments down below. Now don’t forget to hit that subscribe button, hit that thumbs up, and also hit the bell icon to be notified every single time a new workout goes live. I have heaps of Pilates workouts. I have strength workouts and fat burn, and we upload a minimum of twice a week. So you want to join this community.
Before we get started, this is one of my favorite Gymshark looks. You guys know how obsessed I am with Gymshark Animal, and you can actually shop this now right here. Okay? One click and you can shop this beautiful look. All right, it’s time to burn. Let’s do this. (timer beeps) Okay, so we’re starting with the upper leg long and straight.
Sweeping it forward in one smooth movement. Then back into neutral. 30 seconds each exercise, breathe, core tight. And focus on pulling in and contracting those glute muscles. Amazing work, guys. Beginners, hands down. Intermediate, here. Advanced, shoot that arm up to the sky. Good work. Hold it forward for me. And we’re just going to draw some circles now.
You are really going to feel into those deep glute muscles. Okay, changing direction. Breathe. Good work, guys. You got this. (timer beeps) Okay, taking the legs together, come down. Hover the legs up, open, flick. Touch the feet. Touch the knees.
You should be feeling that outer booty on fire. (timer beeps) Okay, drop that underneath leg down. Draw into the chest, shoot it back. Lift, lower. Don’t let the knee touch the floor, okay? Really turn on the glutes. Again, beginner’s, hands down.
Intermediate, here. Advanced, shoot that arm up. (timer beeping) Okay, from there, come on up into sitting. In the mermaid position, I want you to lift that upper leg and shoot it back. This is one of the hardest, in my opinion, Pilates booty exercises.
It isolates like crazy. Good work. Keep pushing back. You’re nearly there. (timer beeps) Okay, same position we now lift, shoot it back, forward, down. Good work. Oh, wow. Feel that burn. Enjoy that burn.
Trust me, I feel it too. You should be feeling in those back booty muscles here. Oh, my glutes are on fire. (timer beeps) Amazing. Swing those legs around now. And we’re going to go onto the other side. Okay, we go up. Swoop that leg forward and back.
Remember, this is Pilates. This is controlled. We breathe. We are elegant with our movements. Or at least I like to think we are. (timer beeps) Okay, from there we’ll start circles. So we’re going to take it forward, and we’re going to draw those circles.
If it’s too much with the hand up, just take it down for a little bit of support. The further forward you are, the harder it is. Change direction. (timer beeps) Amazing work. Come all the way down, feet up. Open, flick. Touch the feet, touch the knees. (timer beeps).
Amazing work, guys. Shoot those legs out, draw in, back, lift, lower. So we’re not rushing these movements. They are really controlled. That’s what Pilates is all about. Intentional movements. One more. Amazing work.
Remember we come up into sitting. Mermaid position. From here, shoot that upper leg back. Aye-yi-yi. It burns. The more upright you are with your body, the harder it’s going to be. So go with what works for you. Two more reps.
Okay, that combo. Lift, push back. Forward, down. Come on, dig deep. Now, I know it hurts. Don’t give up. We’re getting there. Come on. Just a few more reps. (timer beeps) Amazing work. You are now coming into sitting. This is where it’s going to get juicy.
You are going to place those fingertips facing forwards. Dig the heels in. Left ankle over right knee. Up and shift it down. It’s one hinge movement, okay? Well done, guys. (timer beeps) Okay, we’re going to change it up a little bit. Now you’re going to come up. Straighten, bend, lower.
Good work, guys. You are absolutely killing it. 15 seconds left. Oh my gosh, the shakes are real. (timer beeps) One more. Amazing. We come on down. I’ve got a cramp in my foot. (laughs) Okay, we’re going to hook over again. And remember it’s that one hinge movement.
Up and back down. Keep breathing. You should be focusing right now on the glute muscles on the leg that’s working. Really squeezing them. (timer beeps) Okay, we come up, we straighten, we bend, and we lower.
Good. Come on. We are tightening, we are sculpting. We are building into those booty muscles. (timer beeps) Incredible. Come all the way down now into lying. Slow and controlled, I want you to plant those feet down. Peel your way up into a bridge,.
Squeeze the butt muscles, rib cage down. Arms up if you can, and I just want you to hold. Really squeezing those back muscles. (timer beeps) Okay, from here, halfway down, up. Arms over, back. Making sure that tailbone is tucked under, and your rib cage is down. Amazing work. From here, plant the feet down.
Take the feet, hands down, take the feet together. Down and up. Intermediate, hands here. Advanced, hands up. (timer beeps) Good. Taking those feet back out again. This time you’re going to hover the left leg. You’re going to come down and up. Great work, guys.
We’re going to go for three more. Two… And one. Straight onto that other side. Last exercise. Come on. (timer beeps) Three more. Two… And one. Wow. Oh my gosh, that was amazing.
Let me know how you found it in the comments down below. Don’t forget to subscribe, ’cause we have new workouts coming every single week. (lips smack) Well done.
https://www.youtube.com/watch?v=DVLlfqNL-1s
Lilly Sabri
