PILATES For LOWER BODY & Butt WORKOUT

Hi! I am SVATI PATANGAY I am Yoga and Pilates instructor Today I am going to show you few exercises which are not only going to shape up your butt but also they are going to strengthen your glute muscles and the Leg Muscles

In pilates the breathing technique is very important It's slightly different and it plays a very vital role in all the exercisesAs you inhale you inhale through the nostrils and as you exhale,exhale through the mouth this is known as pilates breathSo inhale through the nostrils and exhale through the mouthDo this few time inhale through the nostrils and very slowly exhale out through the mouthNow along with this exhalation through the mouth, I would like you to take your attention towards your lower ab so you inhale and as you exhale press your lower ab just under your belly button as if you are trying to get into a tight pair So you inhale and exhale press your lower ab

Now I would like you to do something different also during inhalation so this time when you inhale keep your hands in your ribs towards the end of the ribs and when you inhale feel the ribs expanding on the sides and exhale press your lower ab so you inhale and feel the ribs expanding on the side remember not forward towards the sides of the expansion during inhalation is laterallyDuring exhalation press you abdomen here you spine should be really straight done not scrunched down or bend your back make sure that your position is accurate for beginners you can keep your hand on your tummy and make sure that lower ab is getting scrunched just a little bit east and during exhalation repeat this few times While lying down this is slightly easier so you lie down back resting on the floor with the natural curve in your spine moves are moving away from the shoulders keep your legs parallel to each other your fee ankle down on the floor your arms on the side resting now inhale feel the expansion on your chest remember not upwards on the sides and as you exhale make sure your lower ab is pressed in inhaling expand your chest and exhale and press your lower abIn the same way, we are going to do a slight variation this is called implant position inhale and expand your chest laterally and as you exhale to a slight pelvic tilt inhale expand and exhale just to a slight pelvic tilt as if you are raising your tilt slightly inwards not lift the butt above the floor just you are just moving your pelvic muscle slightly inwards The same exercise breathing exercises we are going to do along with the arm circle

Now inhale lift your arms up as you exhale circle it down to the original position so you inhale lift your arms exhale circle it back to the original position remember your chest is expanding laterally during inhalation and during exhalation your abdomen is tightening really hard remember nit the upper abdomen pressing the lower abdomen so you inhale lift expand your chest and exhale get your arms down and press your lower ab in repeat this cycle for 10 counts or 20 counts whatever you are comfortable with Once you are done rest your arms downFor the next exerciseWe are going to do hip rolls nowLift your legs slightly closer to your buttocks

Now as you inhale lift your tail bone up pressing your glute muscles really hard and as you exhale place your back down and tail down so you inhale expand your chest and lift your up tail bone making sure your abdomen is strong and as you exhale place down your back and then your tale boneNow remember do not arch your spine in this position your abdomen is really tightened this so it won't let you arch the spine the minute your abdominal awareness is gone your spine will get harsh and you feel more pressure on your shoulders you are working on the glute muscles and we are accurate the abdominal muscles here this is a very good exercise for your back tooThe next exercise inhale and lift your arms up as you exhale come forward this is called the hundreds breaths so you inhale lift your arms up as you exhale get your arms forward and with the arms get your shoulders little bit up just like as if you are imitating crunches so you inhale up and exhale press your lower ab come up remember in all these warmups your attention is only lower ab and your breathing inhale and exhale repeat this exercise for 10countsNow will do exercise in the prone position lay down on your tummy keep your hands your palms close to your chest your elbows close to each other now as you inhale lift your shoulders up remember do not lift your chin up or down moment in the neck so you lift your shoulders up as you inhale exhale through the mouth and go down your legs are active toes are pointing out your abdomen is active inhale lift expand your chest exhales as you go down press your abdomen in and stretchNext exercise we are going to do in the CAT POSITION come on your pose while hand and hold a distance apart hands parallel to each other your legs hip with distance apart and parallel to each other make sure that your abdomen is really strong and active here and your spine is not arch remember the spine is not arch the spine is like a table top straight spine your chin is neutral your neck is neutral so you inhale and be in the neutral position as you exhale will curl your spine chin in and your tail in again inhale and back exhale curl inhale and back exhale and curls scrunch completely your lower ab in your upper ab working here inhale and back repeat this for 10 counts

Now sit down keep your arms forward will do few scapular stabilizers some exercise for your shoulders strengthening up your shoulders warming up your shoulders so stretch your arms forward inhale lengthen forward as you exhale take your arms behind without bending your elbows remember without bending your elbows so inhale stretch your arms forward exhale and bring those arms slightly back you will see the shoulder plays behind moving with each of these arm muscles Repeat this exercise for 10 countsOnce you are done sit down in child's pose stretching your arms up forward and roll back to a sitting down positionIn this exercise we are going to do simple crunches we are going to go to the hundreds position once again so you are lying down on your back making sure that the back is supported get your legs closer to each other parallel to each other and then slowly one leg at a time lift up just as if you are doing hundreds make sure that the back is well supported so you are coming into implant position this absolutely no arch in your back not even the natural arch keep your hands behind your head and slowly lift your shoulders just a little bit above now don't get your elbows close to each other elbow should be as far as possible from each otherSo when you are exhaling and you are exhaling through your mouth in this position and your shoulder are lifting up and down not your neck not your head these are very important points which I want to tell you-you are not going to move your body or legs you are not going to move your elbows close to each other and you are not going to move your head is moving just because your shoulder is moving but the concentration is just moving shoulders up and down when you are inhaling you are taking the shoulders slightly back and exhaling up so it doesn't matter how much distance you cover but what matters is each crunch you are actually using the right muscles in your abs to do the crunches, not your neck muscles absolutely no neck muscles must be used so now we are going to do this crunches making sure that the position is alright and your abdomen is really working hard your lower ab is activated through upper ab is working really hard do not forget your lower ab and no ballooning should be happening in your abdomen will do hundreds of such crunches so as you exhale come up and exhale through the mouth and inhale take your shoulder slightly back so you do this hundred times making sure that your abdomen is really tight each time any time you want to take breath just 1sec break lay down and come back to your position it slightly hard when you do the number of repeats more but make sure that do not quite because it is one of the best exercises for you to strengthen that core muscles your back is really working hard over here your abdomen is working hard you feel tightening happening in the abdomen immediately after the crunches so once all hundred crunches are done hold your legs and get back to the sleeping position shoulders rested and leg rested down

So the next exercise is what I am going to show is called Obliques it's just a progression after the crunches what we did you are going to do only 40 sets of this so you are laying down on your back again get your legs up parallel to each other just like an crunching position the same position what we did in hundreds also make sure that your back is well supported again and again and want to emphasise that the back is well supported on this your hands are behind and completely in your crunching position so in this we are going to extend the leg forward as if you are going to stretch down on the floor make sure that the entire leg is really active your toes are pointing out your knees are engaged your calfs are really engaged here you take your right elbow and push it towards the left knee and this is happening during exhalation again the Pilates exhalation we are continuing the pilates breath so inhale through the nostrils and exhale through the mouth making sure that the exhalation really activates your lower ab and you are going to take the elbow opposite elbow closer the knee keep continuing like this during exhalation you can steal an inhalation in between now do not do this like a cycling movement make sure that the lengthening is happening in the legs so the legs should extend really long and stretched forward activate the entire leg if you feel that legs getting lower is making your abdomen and back work very hard and not able to take it you can get your legs slightly up like 45 degrees above the floor so that becomes more comfortable on your back but no rolling or no cycling in the same position I would you want you to stretch the legs entirely towards the front as much as you can activating the entire leg either at 20 degrees above the floor or 45 degrees above the floor it's your call but make sure that you stretch the leg entirely making sure that your lower abs are really working really working harderso this is it once this exercise is overcome back get your legs closer to each other and then slowly rest your back and then your neck and then your legs down and settle down so the next exercise what we are going to do is a single leg lift at 90 degrees and 20 degrees which means that we are going to move the right leg up and down starting from 90 degrees position that is pointing towards the ceiling and getting them down and getting your leg down to 20 degrees just above the floor so inhale lift exhale and get your leg down remember you pilates breath you are inhaling through the nostril and exhaling through the mouth and making sure that your abdomen is really engaged I am going to repeat this breathing again and again because it is very important without this kind of breathing all your exercises are not going to be as effective so inhale lift your leg up as you exhale get your leg down 20 degrees making sure that the entire leg is really active in this movement that also should not move make sure that there is absolutely no movement in your back no lifting up the back from the floor the only movement is in your legs press the legs down when the both the sides 10 repeats Slightly increasing the intensity of the exercise by lifting both the legs this time up to 90 degrees and getting down to 20 degrees so you inhale lift your legs up at 90 degrees as you exhale get your legs down to 20 degrees again you are not lifting the abdomen up if you are think abdomen is getting up bend your knee just a little bit making sure that your abdomen is really rested repeat this cycle for 10counts and once you are done rest your legs down a slight variation in all those exercises we are going to do leg lifts at 45degres to 20 degrees now with single leg first so you lift right leg first at 45 degrees and as you exhale get your legs down to 20 degrees so you inhale right leg up at 45 degrees and right leg down as 20 degrees when you are exhaling when you are doing so repeat for 10 times on each leg first your right leg then your left Once your exercise is over and both the legs down on the floor resting them completely the same exercise but slightly more challenging you are going to do with two legs when you are lifting you two legs bend your knees and get your legs to 45 degrees that much easier I recommend that position to bend the knees and get the legs back to 45 degrees because it gives minimum damage or a strain to the back so bend your knees at your legs at 45 degrees as you exhale get your legs down to 20 and lift up your legs to 45 degrees again as you inhale and once this is done relax your legs down The next exercise I am going to show you is in the cat position you come on your pose keeping your hands spiral to each other just under your shoulders making sure that the legs are parallel to each other your neck should be neutral not lifted high or low just keep your ears moving away from your shoulders your back not arched keep it in the same straight line just like a table top your abdomen is really engaged here now lift your right leg back toe pointing out and as you exhale bend your knee closer inhale back exhale bend inhale back exhale bend inhale back repeat this exercise for 10 counts on this right leg

so after the kicks we are going to do side ups bend your knee and lift your knee on sideways so right knee lifted on the right side so you lift as you inhale and get it back to the original position as you exhale inhale lift and exhale during this movement make sure that your toes there no move only thing that is moving is the leg repeat this for 10 counts and then proceed for the next exercise now get your thigh parallel to the floor bend your knee and toe pointing up and keep pushing your leg upward towards the ceiling as if you trying to touch the ceiling with your toe up repeat this exercise for 10counts proceed to the next exercise frog legs so you bend your knee sideways and stretch your leg back immediately so bend and stretch bend your knees sideways and stretch your leg up and then get back so inhale bend lift and exhale take it back inhale bend then lift exhale take it back continue this exercise for 10counts you are feeling the other glute is also working actually in this position you are feeling lot of work happening in the active leg sit down in your child's position if you want to take rest or otherwise turn your back and do the same exercise on the left leg Once all theses exercise are over relax down in your child's position The next exercise is called the traditional pilates push up stand in the end of the mat equal weight on your feets stand straight and exhale down walk your hands forward come to the half plank position by putting the knees down go for a pushup by placing the elbows inwards remember inwards not outwards and walk back up will repeat this for 10 times Take your hands down walk forward drop your knees go for the pushup elbows inwards while doing the pushup and then walk back slowly raise up continue doing this for 10counts The next exercise we are going to do is the plank so come forward elbow down parallel to each other then stretch your legs back both the legs parallel to each other again adjust your shoulders in such way that the shoulders are just above your elbows adjust your back straight back remember that you are not letting go of the stomach towards the mat keep your abdomen really tight make sure that your heels are pushing backward making sure that the whole the entire leg working hard here from your calf to hand strings to your knees to your ankles the entire leg is working hold this position for 20secs take a deep breath do the pilates breath inhale through the nostrils exhale through your mouth inhale through the nostrils exhale through your mouth now if you feel the 20 secs is too much for you you can hold down to this position for 10secs take a break and then again continue again for next 10secs if you can hold for 30secs hold for 30secs whatever comfortable for you but your plank should be working mostly on your abdomen especially your lower abdomen and your upper abdomen not on your arm so if you are working on your arms in this in your plank tighten up your abs correct your position that the best correction you can do once your plank is done sit down in your child's position and relax Thanks for watching and I hope these videos helped you attain your fitness goals do like and share this video and subscribe to our channel

Source: Youtube

Chris Lindstrom Jersey