15 MINUTE BIKINI BLAST BUTT AND THIGHS WORKOUT ?? Mat Pilates

hey guys it's Bailey and today we're doing a quick little thigh and bootie blast let's get started let's get started with our knees hip distance and we're just gonna start by sitting back on our heels so really stick those booties out and then lifting our right leg to the side so we sit back and tuck sit back and top so you should really start to feel this in the glute and then lifting through the thigh and hip so this one's really good for our balance because taking that leg out to the side we really work that core and you really feel the tops of the thighs and then the hips as well good and left sit back and lift beautiful sit and lift each time you set those hips back think of pulling your belly button to your spine back and side good two more and five we hold this one out to the side little lifts right through the thigh if you need to take your hand to the mat you can but try to keep that body upright so it'll be a very small movement here but it really tones into that thigh and hip very very small movement here good four more three two good last one now we drop the hand lift to a side leg little tiny circles forward forward forward you should feel that side glute and thigh reverse for five four three two and one good pull it in take a little slip back on that hip give yourself a little pat out we'll go right to the other side good so we sit back and we tap coming on to the other leg and top good really sit back squeeze your glutes leg comes out to the side good so really working through those abs or obliques each time we lift the leg if you really wanted to advance for this workout at home you could put on a pair of light ankle weights as well really adds an extra burn good tapping that toe out to the side really start to feel those hips beautiful sit back and out three more and four two good work you guys we're gonna hold it out to the side coming into those tiny leg lifts so again you can bring a hand down to the mat but if you can I want you to really focus on your abdominals here and the tiny little lifts so working all the way down the side of that body and left good little lift and working really strong into those hips you guys good job tiny tiny lifts four more three two last one we take the hand to the mat stack those hips tiny circles forward forward forward keep those abdominals engaged and reverse four five four three two and one pull it in take that little sit back on your head all right let's come down to four-point kneeling from here taking a nice neutral spine we're going to send our left leg back and just start to lift and lower lift and lower good so keeping a really nice long leg here reaching from your hip to your toe good again really toning into the back of the leg lengthening those hamstrings good four more three two last one come down to your knees from here flex the foot we bend the foot in half way and press then and press good really pushing through your heel here good so trying to keep both hips facing the mat and then really pushing through that heel working into your glute good you should feel it right through the back of the leg warm or three two good we reach and hold lift it higher five four three two and one good now bring it in from here you come up to your left hand right forearm and we lift right out to the side same exact exercises but a little bit more work into the side of the glute and hip good open and close really lift pointing that toe you should feel right in the side of that booty it's gonna give us those nice shaped hips good we have five four three two we hold it up flex the foot bend it in and press in and press so you're pressing to the back corner of your mat out on that angle good really keeping those abs engaged good little bend and push aiming to that back left corner of your map four more three two last one reach and hold lifted higher five four three two and one good take a little stretch and then from here we come into some rainbows so still taking that left leg I'm tapping across the mat and then out in line with the hip good so you're drawing a nice big rainbow try to get that lift in the center the muscles in our glute the muscle fibers run all directions do you really need to work the glute to all angles if you want to lift and shape it and just work within your range here your tops may be a little bit smaller but once you get a bit stronger you'll be able to top from side to side nice big rainbow beautiful four more three four two good last one hold it across the body from here squeeze your knee to your elbow shoot it across squeeze and lengthen so we reach diagonally across then we squeeze that need or elbow cinching into those obliques your support glute is gonna be feeling a lot of us work as well reach good work you guys just five four three two good hold the meteor elbow keep the bend nice big circles up around and down nice big juicy circles nice big juicy booties reverse good five four three two good hold it in Center little pulses point that toe lift it high come down to those forearms here we go we just have five four three two one reach and pull it in take a sit back Child's Pose all right coming on to the other side let's send that right leg back hips stay facing the ground pointing the toe we lift and lower make sure you're staying nice and strong through that core good lifting up really pointing the toe creating length through the back of that hamstring these exercises really tell me ABB's even though you think it's all about the glutes because we're basically planking with that torso the entire time they're really effective good four more three two good hold it up come down to those forearms from here we bend the knee in halfway and push so you're really flexing that heel and trying to keep both hips facing the ground good really pushing uplifting through the center back glute I know it burns what we want but we do our Pilates for good four more three two last one lift it higher hold it five four three two and one good from here we drop that left forearm come up to our right hand we're lifting out on an angle we lift and lower lift and lower good so trying to get it as out in line with the hip as possible but basically aiming for that right back corner of your mat really thinking of creating length this one kills the side of the glutes and hip lots of oblique work good really keeping those ABS pulled in three more two we hold it flex the heel pull that knee forward push it back in and back really pushing here through that heel oh my god you should really feel everything those ABS your glute thinking of kicking out and up out and up good job you guys hanging in there I know it burns we have four three two hold it lift it higher you can do it five four three two and one good take a little sit stretch it out good coming back up to our hands and knees we have those rainbows right leg shoots back we send it across the body and up and over up and over good so you're really gonna feel this on that support leg and remember you can totally keep it small range I just really want you to think of lifting squeezing through Center so you get that nice arc shape really working into our glutes from all angles here tapping out three more beautiful too good now hold it across the body we keep it nice and high we've been squeezed on each or elbow and then shoot it back so you're bending squeezing into your obliques and back really works into that side booty and those abs you're really bending and stretching into your sideways you guys four more three four two good we're gonna hold our knee towards our elbow keep that Bend nice big circles here finishing it off with a nice big juicy circle reverse the other way moving that full range of your hip feeling every muscle fiber in the glute you can do it we're nearly there good now hold it through Center little pulses to finish point that toe lifting it high abs engaged good job you guys drop down to those forearms lifting higher higher higher good four five four three two one reach that leg lift five four three two one pulling it in taking that nice Child's Pose great job you guys thanks so much for working out with me today if you enjoyed that workout make sure you subscribe for new workouts just like this every single week I'll see you soon so turning sideways you don't have to you

Source: Youtube

Chris Lindstrom Jersey