7 Min Tone Up Buns and Thigh Workout | Pilates Glutes and Thighs Exercise with Tamara Newell

Tamara Newell: Hey guys, Tamara here So great to see you! Thanks for joining me today

I've got a quick and dirty [?] Pilates thigh and glute workout for you You're going to love it, so go ahead and grab your mat and we'll get started Stay tuned [Music] Tamara: Alright guys, let's get started You're going to lay on your side, bend your knees into a 90 degree angle, shoulders in-line with your hips, hips in-line with your knees

Now, the whole time, we're going to be working our hips and thighs, but keep the abdominals pulled in, shoulders relaxed I'll be sure to remind you And, always think of reaching your tailbone, your tush, out into this direction The tendency when things get hard in this series, is to kind of start tucking the tailbone and crunching through the whole body Try and keep it nice and long, and everything relaxed

Alright, let's get started You're going to lift and lower Just kind of establishing the position, starting to warm up our gluteus medius, which is like the side glute muscle, which we're primarily working here Seven more: seven, the foot is just nice and relaxed, six, five, four, three, two, and one Keep the feet together as you open the knee for clam, and close

Open and close Good, so make sure the hips stay stacked one on top of the other Sometimes, we want to try and move 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 and the alignment, than about the range of motion here Four more: four, three, two, keep that knee open, now bring your knees together and lift the top foot up

And tap the toes, tap the 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 the knees 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, remember keeping 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 lower it down, little pulse, not finished Ten, nine, eight, seven oh it's burning! Six, keep with it, five, four, three, two, lift up and hold, and lower down Good, now pat it out a little bit, and let's sit up and swing around to the other side And go ahead and lay back down, bend the knees in, reset, reach that tailbone nice and long, belly button pulled in, 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, really isolate [?] the movement through the hip joint opening and closing Don't worry about the range of motion, just focus on your alignment And six, five, four, three, two, you're going to 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 quite painful 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 belly button 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 and comfortable, cross your ankle over your knee and pull that thigh towards you This stretches the piriformis muscle

It's actually a great exercise, or stretch to do nearly every day, and if it feels really tight, you're not the only one, everybody needs this stretch You can take your hand, press it on your knee to a little bit deeper stretch If it feels good, rock back and forth a little bit Take an inhale [breath] and exhale Alright, switch sides, and pull it in

Breathe in, and breathe out Little extra push, a little rocking back and forth It should feel pretty nice in the lower spine as well Ok, hands underneath your thighs, go ahead and sit up, and great job guys So, I just want to finish this video with a couple of thoughts I had

There's this recent thing in our culture about women trying to have a thigh gap, and doing these exercises, try and create space between our thighs, which sometimes and most times, is just anatomically impossible And you know, I want you guys to work out for your thighs just because you want to strengthen them, and maybe you want to look good, and that's fine But, really realizing that our beauty and our worth does not come from space between our limbs So, just stick with it, guys You guys are doing great, and just remember that regardless of the size of your thighs or how tight or not tight they are, you are uniquely and wonderfully made, and beautiful

So, just take that thought with you Great job, thanks for joining me today Have a great day and I'll see you next time! [Music] Tamara: Good work, keep going We're going to do single, straight-leg stretch, curl the head up, legs up towards the ceiling Pull your right leg towards your chest, lower the leg just to 45 degrees, no lower, and switch, and switch, and switch

Now, make sure that, as the leg lowers, it's only to 45 degrees, so you really use your core to keep that leg at 45 and no lower Pull the leg in towards your chest for a hamstring stretch, try and reach for the calf or the ankle, or if you can, your foot, keeping the shoulders relaxed, scooping the belly, hands behind your head Flex the feet, now quick scissors Kick, kick, kick, kick Really anchor the hips down to the floor, and now zip the legs together

Bring your hands underneath your hips, good work Keep going, we're going to do single straight leg stretch, curl the head up, legs up towards the ceiling Pull your right leg towards your chest, lower the leg just to 45 degrees, no lower And switch, and switch, and switch Now, make sure that as the leg lowers, it's only to 45 degrees so you really use your core to keep that leg at 45 and no lower

Pull the leg in towards your chest for a hamstring stretch, try and reach for the calf or the ankle, or if you can, your foot, keeping the shoulders relaxed, scooping the belly, hands behind your head Flex the feet, now quick scissors Kick, kick, kick, kick Really anchor the hips down to the floor, and now zip the legs together Bring your hands underneath your hips

Source: Youtube

Chris Lindstrom Jersey