30 Day Pilates Body Challenge: Day 3 – Booty

Hey guys! It's Robin Welcome back to the 30 Day Pilates Body Challenge

Today's workout is all about the booty So we're going to feel the burn but you're going to be so glad you did this and it'll be a great one to repeat whenever you just feel like you need a quick strengthener for that lower body, okay? So go ahead and get started with me down on your mat We're going to lay all the way down on our back, knees bent, feet flat on the floor Just take a minute to get situated Take a few breaths

Again it's always good to just center yourself because usually we're rushing, either rushing through the morning or rushing through the day, so then when we get to our workout just take a minute to kind of let that all go Give yourself this ten minutes just for you So take a few big deep breaths Let go of any stress that you're carrying in your body Focus on your alignment here as you breathe

If you need to adjust, feel free And then we're going to start with just some nice pelvic tilts So all that's going to be is an inhale to prepare, and an exhale to flatten your back and tilt your pelvis towards the ceiling Just nice and easy Nice way to warm up the back and start to engage those lower abdominal muscles

So flatten the back, and release And watch out for the temptation to tighten your shoulders and hunch forward as you do this So just keep those shoulders nice and relaxed Just get that little rock just in the lower part of the spine From here we're going to take it one step further into a full bridge or pelvic curl

So continue that movement as you articulate your spine up off of the mat, one vertebra at a time Reach a straight line from your shoulders to your knees Remember this isn't yoga so you're not trying to push up as high as you can You're trying to find that really nice long line Ribs are closed and connected

And now roll through your spine one vertebra at a time Good Let's do about six of those Peeling up, press equally into both feet, reach the knees forward over the toes, and melt your way back down Inhale, exhale roll up, inhale at the top, and exhale to roll down

Good Couple more And melting down Let's just do one more and on this one we're going to stay up at the top of our bridge So you're holding here

If you feel like, "oh my gosh, I'm already going to cramp", bring your heels a little bit closer to your body From here just lower the hips, and press them up, lower, and press So no longer articulating through the spine, just lowering and lifting Nice squeeze there Squeeze the booty so you're getting that activation through the glutes and the hamstrings

Three more Two, one, abs are still engaged Stay at the top, little pulses for ten, nine, eight, seven, really push into the ground with your feet, four, three, two, one Now roll it down and walk your feet together So feet are together, knees are together, and we're going to do those same presses

Just up for ten, nine, eight, try to keep those knees glued together If it hurts your knees, give yourself a little space there to move but if you do it without pain, you're going to feel the burn here in your hamstrings, glutes, and inner thighs Two, one, little pulses Ten, nine, eight, seven, six, five, four, three, two, one Roll it down and give yourself a quick hug to just release there, release those hamstrings

Whew, there's more to come All right, feet are flat on the mat, knees are bent Again take a nice big inhale and as you exhale, roll up through your spine, knees reaching straight forward over the toes Now I want you to picture connecting your left rib cage to your right hip bone Get those muscles connected

That's your sling support It's going to help you stay balanced Then just lift the left knee up off of the mat, tap it down, bring it up, tap it down, bring it up, and three, and four This is hard after that last exercise we did You're already tired

Hang in there Seven, eight, press those arms into the mat for support, ten Good Other side So connect opposite rib to opposite hip

Sling system in place Now it's much easier to lift that leg Ten, nine, you're hinging right at your hip crease here, and seven, you've got this, six, five, four, three, stay lifted in those hips, two, one Place the foot down, melt through your spine, one vertebra at a time Coming back up again

We're not done yet Roll those hips up, find that cross sling system Left leg floats off the mat This time it goes straight Reach it, and raise it

Let's point, flex, point, flex Good Four, five, six, keep those hips high, seven, eight, nine, one more time, ten Good, foot comes down Re-adjust if you dropped like I did

Get those hips back up, straighten out Other side We reach up, whew, I feel that tight ham- string already Two, and three, and four, use those upper arms for support, six, seven, hang in there, last one Good

Foot comes down, roll through your spine, hug the knees in for a minute Just rock side to side Good Take that left leg, cross it over your right thigh You can just hang out here if that's a good stretch for you

If you need a deeper stretch, draw the bottom leg in towards you, and you're going to definitely feel that in those hamstrings and glutes Kind of a "hurts so good" kind of feeling So just hang out here for a minute and take a few big deep breaths Let those hips release Good

One more breath Good I could hang out here all day I don't know about you Let's do the other side

Cross the ankle over the thigh You can just stay here if you're feeling a little bit tight, that might be plenty of stretch If you need a little bit more, draw that whole unit in towards you And relax and breathe here for a moment Nice big inhales, nice big exhales

Relax your entire body, letting go of tension And take one more big deep breath Good Hugging both knees in, just gently rock yourself up to seated, and that was your booty workout for the day! And I'll see you back here on your mat very soon

Source: Youtube

Chris Lindstrom Jersey