Bombastic Booty Pilates Workout on the Ball | Pilates Bootcamp With Cassey Ho

Hey guys, Cassey here, and welcome to Pilates Bootcamp for Livestrong Woman Today, we have a some special equipment: We have your fitness ball or your Swiss ball

Go ahead and grab that and get ready for your Bombastic Booty Workout on the Ball Alright? Here we go Alright, so what I want you to do is go ahead and put your bellybutton on top of that ball Hands in front of you Now lift up your legs

Keep those heels together Slight bend in the elbow And simply lift up and come right back down This is actually a pretty fun exercise So I want you to lift and lower

Lift and lower There's gonna be some arm strength involved in this exercise But the key thing here is: I want you to keep those heels together because by doing that you're also working the back of your thighs or the hamstrings Good So lift, exhale

Inhale, down Lift Have fun with that bounce It's also a really nice stomach massage Lift and lower

Reach and lower Good And the more you do this the higher you go, the more you're gonna feel that low back, feel those hamstrings, and get a little bit of that stomach massage, like I said Lift and lower Keep going — 5 and 4

Little bit higher, come on All the way — you're not gonna flip over And a couple more And last one Up and hold it right there

Okay guys, I want you to bend down, bend your elbows Now, legs out, legs in Legs out and in Really squeezing your glutes here Really pointing that whole leg

Beautiful work Feel those hamstrings? I totally feel them And you know what? You gotta work the hamstrings if you wanna get that nice, lifted booted as well You gotta get that whole lower body Inhale through your nose, exhale through your mouth

Come down a little bit lower Good, use those triceps, use that chest Keep tapping, tap, tap Give me 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 And roll out

Very nice Okay, now let's get the sides Let's get that saddlebag area I want you to go ahead and just lean right on top of the ball, like so, and keep your knee on the mat The other leg fully extended

And all you're gonna do is lift up and lower — that's it You're gonna feel that whole outer thigh You wanna keep your hips square to that screen in front of you Keep your chest square to me with those eyes forward And just lift up as high as you can, hold, and come back down

Lift up and down Good work Bellybutton in nice and tight, lovely Lift and lower Up and down

Reach, exhaling every time you come up Beautiful work, guys You feel that? I totally feel this But you know what? You're gonna feel even more right now — I want you to hold And guess what? We're gonna pulse

So, pulse up, up, up And that is when you feel the burn If you didn't feel it already, I know you're feeling it right now because I'm feeling it right now Keep going up, up, up Lift, lift

Very good Keep pointing that leg Come on, don't let it get lower Uh, uh, uh Feel that side glute? I totally feel it

You know, relax that upper body, put all the energy into your lower body You've got this You've got it Go ahead and give me 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hold it

Hold it, hold it, hold it And bring it down That was crazy good Nice booty pat Now go on to the other side, we gotta even it out

And just find your balance Lean on top of it and extend that leg all the way out Now we're going to lift and lower Up and down Keeping your hips square, your chest square, and your bellybutton all the way sucked in

Beautiful, perfect Pilates posture Nice work The ball is nice and cushiony Just rest there, but put all that work into your lower body Up and down, keeping the toes pointed

Letting that energy emanate all the through the tips of your toes Good stuff And you are feeling that side heat — you're feeling that outer thigh You're feeling the inner thigh, and you're feeling that glute on the bottom because we just worked it Good

Lift and lower Up and down Don't even think about stopping We're not even close to those pulses, yet Come on

Keeping that leg as straight as you can Aren't these amazing? You can do these anywhere Okay, a few more now Give me 3 and 2 Last one — 1, hold

It's pulse time Lift up, up Oh my goodness, that burns Woo, that's crazy Okay, keep going

Up, up Higher, higher Come on Don't let that leg get lower Keep it up there, keep it up there

You got this Press, press, it's all worth it Okay, do these 10 with me Here we go — 10, 9, 8, 7, 6, 5, 4 — come on — 3, 2, 1 Hold it and bring it down

Oh my goodness, that was insane Give that a nice booty pat Okay, finally, we're going to come on to our backs, work our hamstrings a little bit, and you'll be done So, I want you to place your legs right on top, your heels right on top of that ball Resting your chest down, resting your shoulder blades into the mat

Resting your hands by your sides Now, go ahead and reach all the way out Beginners, you can keep more of your leg on top of the ball If you're advanced, I want you to press out onto your heels, okay? Flexing your feet and keeping your bum up, I want you to bring the heels into the booty and then bring it all the way out, keeping your bum up the whole time, okay? So no sagging here If you want it lifted, no sag

In and out And in and out There it is You're gonna start feeling your hamstrings — oh, yes, you will Remember, when you work the hamstrings, you helping to get rid of that cellulite and making the back of your thighs look really nice and firm

And also, it helps build that nice lifted booty look Keep going Bring it in and out Come on, stay high, guys Stay high

You got this Press it in, exhale, reach Keeping the feet flexed here Good job now In and out

And in and out Now hold it right there, reposition yourself, I want you to tap that booty to the floor and lift it up Tap and up, lower and lift Here, the toes are pointed Down and up

Down and up Very good Keep going Squeezing that bellybutton into your spine Nice, long reverse plank

Pointing the toes, give me 10 and 9 and 8 and 7 — you're so close — 6 Come on — 5, 4, 3, 2, last one — 1 Hold, bring it in once just cause Lift it really high, bring it out and slowly lower with control Okay, both legs on side of the ball right here

Hands behind, inhale And exhale, roll it up And sitting tall And that's it, guys That was your Bombastic Booty Workout on the Ball

Let me know in the comments below which one of those was your favorite move, and I'll see you next week on Pilates Bootcamp for Livestrong Woman Be sure you subscribe And I love you so much Keep working hard Bye guys

Source: Youtube

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