Butt Lift Pilates Workout for Beginners | Pilates Bootcamp With Cassey Ho

Hey guys, Cassey here, and welcome to Pilates Bootcamp on Livestrong Woman Today, we have your Beginner's Butt Lift

But don't be fooled, it's quite difficult So let's go ahead and bring your legs all the way out I want you to bring the hands forward, tuck that chin in, and slowly roll down with control, hands by your sides Now, I want you to slowly lift yourself up, just like so, so you're in a bridge, right? All the weight is in your upper shoulders, hands by the sides — I want you to extend the leg Now, flex that toe

Go ahead and point it towards your shoulder, bring it out and up, okay? So this works the oblique It also works your glute — you're inner and your outer thigh, so it's like a triple whammy move, or however many things I said right there It is a total body workout, and it is amazing I want you to keep flexing that foot, bring it all the way out to the side Lift, good job

Reach and up Now try to keep your hips square to the ceiling, or if you outside like me, square to the sky And keep going You don't wanna be hula dancing around with those hips Keep it very, very stable

Very nice Now, we're gonna add a different element here: I want you, when you come up, to kick — there it is So you're going out and then you kick Nice Now, do you really — do you really feel that leg, because I do, and I totally feel the glute on the other side

Lift and down Nice Who's burning out there? I am I'm burning Very good

And reach and lower Very nice A few more — 3 and 2 One more and reach it up One point

Now keep that leg nice and long I just want you to pulse up and down Reach and lower As if you're butt wasn't already dying on the first move, I'm gonna keep going because you know what? We're gonna build your endurance and your strength, okay? Lift and lower And that's why I really like these high reps here

Push through, push with your mind — that's what you've got to do, and I know you can do this Three more now — 3 and 2 Don't stop And 1, bring it down into bridge — this is your resting, but does not touch the floor, okay? No, no, bring it back up Very good

Okay, other side, guys I want you to extend that leg, flex the foot, rotate, and here it is Rotating out, all the way up Bring it all the way out to the side Now, beginners, if going to parallel to the floor is way too low for you, then keep that leg up and then come right out of here

That's how you get to modify the move, okay? So, reach it out and up Remember: You are keeping those hips square to the ceiling Reach and up Very nice Keep those toes flexed because you really want to articulate every bit of this movement all the way down through you calves, through your toes, and really emanate that energy all the way through

Come on, do it like you mean it and then the results will look really amazing — and you're gonna feel amazing Very nice Three more now — 3 and 2 One more, guys One more, and then we have to kick it

Here we go: Kick it all the way up, keeping that foot flexed So once you kick up here, you're gonna really feel the hamstring as well Out and kick Whew, it burns and I really, really like it — and I hope you like it too Good, keep going

Reach and lower Bring it out and up Very nice Give me three more right here, and you're out — 3 And out, come on — 2

Keep it stable And reach up, hold and point Find that center, find your balance Ready and you pulse, pulse, pulse I know it burns — it's okay, don't worry, you're fine

Keep going I know you've got this Come on, give me 8, 7 Push through — 6, 5, 4, 3, 2, 1 Bring it down, lift it up, and bowling bowl on top of the chest, roll down with control

Very nice Now roll onto your stomach And now place your chin right on top of your hands I want you to bring those knees out as wide as you can, maybe as wide as a the mat And bring the big toes together

Now facing forward, I want you to lift your knees, lift your quads off of the mat and come down — that's the Grasshopper We're going to lift up and lower, lift and lower — that's it Now the key thing here is I really want you to squeeze your butt cheeks, squeeze those low — that low back for me, really paying attention, articulating every muscle in your lower body So, essentially, I want you to relax your head, relax the chest, place all of that energy into your butt because this is your butt lift, so let's put it right there, okay? Getting all bubble butt right there Lift high and hold, lift high and hold

Very nice Reach, you got it Up and down Up and lower Now I want you to hold the next one

Hold, hold, hold, we're going to extend, bring it in What does this work? This works your hamstrings, the back of your thighs Getting rid of that cellulite right there Out and in, reach Again, relaxing the chin on top of your hands

Three more now — 3 and 2 and 1 Hold it Now, I know, I'm not letting you bring your legs down yet Keep those quads up, flex the feet, we're gonna click the heels, okay? Here we go Click, click, click, click

Very nice Keeping your booty super clenched right here, okay? Eyes forward, chin resting, give me — 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hold it, reach it out and bring it down Very nice Hands right here underneath your chest, reaching all the way down into your Child's Pose

Inhale through the nose, exhale through the mouth, and lift up Yay guys, great job How does your butt feel? Is it totally on fire? Mine is If you wanna make that even harder, go ahead and add ankle weights and then it'll be extreme — extreme So let me know in the comments below which one of those moves was your favorite

And I'll see you next week for another workout on Livestrong Woman for Pilates Bootcamp Okay guys, keep working hard I'll see you, bye

Source: Youtube

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