CMTdefy – AB BUSTING BOOTY BUILDING PILATES

Hey Everyone! thanks for joining me today! We're going to do another Pilates workout That's going to workout your core, your glutes, your thighs your inner thighs and your whole body in general we're gonna get some arms in as well I'm really excited to do this with you guys to just get a mat get a water bottle for some hydration and let's go! okay everybody let's start by sitting straight up and leaning back as far as you can until you can't any more and roll out and come back up and forward fold and up again and lean back with a straight back and then roll out and up and forward fold again we're gonna lean back as far as we can the straight back and roll out and come back up and forward fold good job I'm gonna do another one here, roll back, and come up use those ABS and lean forward now we're going to go into a crunch pulse so crunch out that pulse 20 times good work a couple more and then we're gonna go into our pilates 100 put your arms down by your side and breathe in 2 3 4 5 and out 2 3 4 5 in 2 3 4 5 and out 2 3 4 5 20 2 3 4 5 breath out 2 3 4 5 50 2 3 4 5 breathe out 2 3 4 5 90 2 3 4 5 and breath out 2 3 4 5 good job legs up and bicycle opposite elbow to opposite knee and both legs up put your hands together and pulse to one side of your legs pulse and pulse and you're really gonna feel this in your abs and your oblique muscles and hands back behind your head and we're gonna do another bicycle and you can do this with your legs straight go for it and now we're gonna do the pulses on the other side so legs up hands together and pulse to the other side pulse it out everyone's doing so good and one more round of bicycles whether you do it straight leg or bent knee you're getting a good workout in good work just a couple more you're so close and lift your legs up and bend your knees into a tabletop position and drop your feet to the ground tapping your toes to the ground if you can good job couple more to go and I know your lower abs are on fire so we're gonna straighten the leg and go single leg drop so drop one leg at a time your lower abs should definitely be burning right now I know I can feel it and now we're gonna come to our side you can do this whole section either just down on your hips and a half plank or in a full plank the choice is up to you I'm gonna go into a half plank and we're gonna do leg lifts so lift that leg up and down doing so good and now we're gonna go into leg circles so pick a direction and bring that leg into a circle and switch directions and now all we're gonna do is swing our legs from front to back on the same plane so just front and back and keep that leg up we're gonna bring it into a side crunch to really crunch your body in make that hip go down to as low as you can to the ground it's a full-body motion you're going to feel it in your abs you're going to feel another legs you're gonna feel your arms and your going to definitely feel it in your hips and now we're going to come into my favorite exercise the clam so bring those toes together and up and bring that top knee to the bottom knee and if it's too hard to have your feet in the air when you do this feel free to bring them down to the mat and now we're going to add to this by doing a drunken clam so knee knee to toe bring your knees together and your toes together like you're jumping over something in between your knee and your toe good job I know this one's super awkward you're gonna feel it in your glutes and your thighs and now we're gonna build up that clam you further and clam and bring it to a kick do that clam and kick clam and kick and again if it's too hard to have your feet off the ground feel free to have them down on your mat good work everyone and now of course we have to do it all on the other side so whether you do it in half plank on your hip or full plank pick your choice so I'm gonna do a half plank and we're gonna lift the leg and it's okay if you can't lift your leg up super high do the best you can you want these to be controlled and leg circles so bring that leg in to any direction you would like and now switch sides and now we're gonna swing our leg from front to back on that same plane keep your leg up good work everyone and into that side crunch really try to lower that hip as you're doing this crunch make this a full body motion and make it controlled good job and on to my favorite exercise that clam toes together and up if you can and bring the top knee down to the bottom knee you're really gonna feel this in your outer thigh and you're glute and now those drunken clam's so toe to toe and knee the knee like you're jumping over something in between your legs so good I know it's awkward but you're really going to see results if you do this and back into that clam position and we're gonna do clam to kick clam to kick and again feel free to put your feet on the ground if it's too hard to out of them up this workout is yours so make it your own and now we're goin to come into a tabletop or you can go into a plank position the choice is yours whatever difficulty you're feeling today and we're going to start with leg circles so pick a side and draw circles with that leg switch directions and from here we're going to tap our toe to the outside and then into the inside so from one side of your bottom foot to the other side of your bottom foot this is really going to workout your obliques as well for this bring your knee and slow and controlled and then come back and kick it up as hard as you can so slow and controlled and an explosive kick slow and controlled and explosive kicks and again if you want to make this harder you guys can do this in plank position that is definitely an advanced move straight forward and kick good job everyone and the last thing we're gonna do before we switch sides is a three-part chaturanga push up and a hold so 1 2 3 hold now do it with me 1 2 3 and hold 1 2 3 and hold 1 2 3 and hold one more 1 2 3 hold hold hold and come up good job and now we're gonna do some hip dips so bring you hip from one side to the other you can also do this in plank position good job now come up and we're going to do it all again on the other side so lift that other leg and we're gonna do like circles so draw a circle with that leg and switch directions and tap that toe on the inside and outside of your other leg on the ground so tap the inside to the outside you're really gonna feel this in your obliques so good everyone we're so close to the end of this workout and now slow and controlled you're gonna bring your leg into your chest and then kick it up bring your knee to your chest and back and kick it up that kick should be an explosive kick as hard as you can you're doing so good we're so close to the end of this workout and now we're gonna come into that three-part chaturanga push-ups so 1 2 3 and push up 1 2 3 and hold and push up 1 2 3 hold hold hold hold and up 1 2 3 hold hold hold and up and good job and more you guys got these hip dips we're so close you guys are rocking just about made it through if you guys want to make this harder do these hip dips and plank you'll really feel it awesome job guys you rock shake out those arms guys deserve it after those push-ups we're gonna do some stretching so bring one arm over stretch it out shake it out again and bring that other arm over you should be really proud of yourself making it through that you did so good shake it out and bring the arm over the top you're gonna feel this in your arms tomorrow you might not think so but you are those push up and we were in plank for a little bit you guys are really gonna feel this and your abs are gonna look awesome shake it out and wrap that leg give it a hug stretch out those glutes and bring that foot to your knee and bend your other leg and lean forward bring your chest forward this is gonna stretch out your hip flexor and outer thigh it's gonna be such an amazing stretch now hug that other leg give it a big hug big squeeze now bring the foot to the knee and lean forward again and if you guys want more pressure you can push down on your outer knee but it shouldn't hurt just feel like a good stretch okay and we're gonna stretch out our back just a gentle rotate and switch sides gentle rotate and now we're going to come into table top and do a cat cow with our breath breathe in breathe out breathe in and breathe out breath in and breath out breathe in breathe out also getting a good stretch and in our back and our core you guys did so good and lean back into Child's Pose just take a second to be really proud of yourself for doing that you just crushed it and did such an awesome job give yourself this moment take some deep breaths release all that negative energy that you may started out with be really proud of yourself when you're ready come on forward bye guys Awesome job! you crushed it! you're gonna hurt a little bit tomorrow in this whole area so make sure you're getting some good stretching in you're hydrating or getting some protein so go eat something hydrate after this good job don't forget to subscribe to my channel and comment below and like this video and if you subscribe you'll get videos early which is awesome and don't for get to check me out on instagram @CMTdefy and my website at www

CMTdefycom and if you don't feel comfortable commenting below feel free to reach out to me directly at CMTdefy@gmailcom you guys rock see you next time

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