Most effective butt workout – Pilates for glute activation & toning

Hey everybody and welcome back to another Body Blast video This is video number five in our series on timothy spall working

Just to recap what the series is about, it’s taking one body part and putting together a bunch of exercises that focus on that area Today’s focus is on the glutes All you need is a mat and we’re not going to waste any time Let’s get to it Okay

We’re going to get started lying down on your back on the mat Just make sure that your heels are right under the back of your knees We’re going to stay a little bit more narrow than your hips with your arms pressing down into the mat Starting off, pressing the hips off the mat Make sure the weight is even across all points of your feet and exhale, lower the hips down

Inhale, press up and exhale, lower down Inhale up and exhale, lower down Three more like this Inhale, press up and exhale, lower down Inhale, press up

Exhale, lower down Last one like this Inhale, press up and exhale, lower down Now, we’re going to press up and stay up here Okay

Lower the hips down halfway and up Halfway down and up Inhale down Exhale up Three more

Down, halfway and up, and two, and one, up Now, we stay here We’re going to press the knees out on our exhale Take a big inhale and press out for three, two, one Inhale, and press

Three, two, one Inhale, press out Three, two, one Inhale, press out Three, two, one

Two more sets Inhale, press up Three, two, one One more Inhale, press up

Three, two, one Take a big inhale in position, and exhale, lower down Okay We’re going to do another one Let’s come up on an inhale

Good Exhale, stay in position Inhale, extend the left leg up to the ceiling and we’re going to flex that foot Now, lower the pelvis down halfway and press up Dow, exhale up

Halfway down, press up Three, this is tough Two, press up One, press up and that knee Place the foot down

Take a nice inhale Extend the right leg up and down halfway and up Down, halfway and up Down halfway and up Three more, up

Two and one Bend that knee Place the foot down Inhale and exhale Lower yourself down

Take a breath here and between Good Let’s put it all together We’re going to inhale up Exhale, press up and close

Press out and close Press out and close Press out and close, and two, and one Come back to center Extend the left leg

Go down, halfway and up down, halfway and up Down, halfway and up Down, halfway and up Two and one, bend that knee, place the foot down, stretch the other leg up

Down, halfway and up Down, halfway and up Down, halfway and up Three, two, one Bend that knee

Take a nice inhale Exhale, lower down grand finale Here we go Inhale, press up Next, inhale, extend the left leg up and we’ll lower this leg down towards the floor

Make sure the opposite hip doesn’t go down and lift Press down and opposite If you’re trying to reach your heel as far away as possible, up, bend that knee, bring the foot down, extend the other leg off Flex and reach far away, and press up Reach far away and press up

One more Reach up, bring that foot down, inhale and exhale Lower down Let’s give it a quick stretch Cross one leg over the opposite thigh

Pull it into your chest, press the heel Sorry Press your ankle actively against your thigh as you’re pulling the leg in Use your elbow here to press the leg open Switch sides

Fantastic I think you will have felt that If nothing else, you got that heart rate going nicely It’s a great exercise to do If you feel like you need more, run through a few sets of those

Another way to get a full body workout in is to combine these different Body Blast videos with whatever time you have, anywhere from five minutes, 30 minutes, whatever it is that you’re able to do Hope you enjoyed it Don’t forget to click that like button below if you liked it Subscribe if you haven’t already and I look forward to catching you next week Bye-bye

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