Pilates Slim Legs and Lifted Butt Workout – Lift your Glutes and Tone Your Thighs at Home

Workout and helpful advice, for burning fat, training muscles and improving health 5,4,3,2,1

Ready? Go! If you can not do it, try slowing down the pace Add this video to your favorites it will guide you when you train! Never put your butt on the ground during descent, in order to keep the contraction constant Be sure not to raise your shoulder blades off the floor during the exercise 5,4,3,2,1 Stop! Next Exercise: Pelvis Rotation

5,4,3,2,1 Ready? Go! If you can't do it, try doing regular butt lifts Perform the movement slowly and keep your abs tight to avoid problems Be sure not to lift your shoulders off the floor during the exercise 5,4,3,2,1

Stop! Next Exercise: Pulsed butt lifts 5,4,3,2,1 Ready? Go! If you can't it, try doing regular butt lifts Don?t excessively curve your back Be sure not to raise your shoulder blades off the floor during the exercise

Keep your abs and butt constantly tight to improve the effectiveness of the exercise Make sure to keep your feet constantly well placed on the floor 5,4,3,2,1 Stop! Next Exercise: Side hip abduction 5,4,3,2,1

Ready? Go! If you can't do it, try resting the foot on the ground after turning down the leg Don?t keep the supporting leg straight, bend it to have greater stability Don?t stretch out your foot, keep it constantly flexed Switch side in the shortest time possible Go! Don?t move your back, place your hand in front of your bust for stabilization

Don?t turn your head, try staring at a fixed point in front of you to help 5,4,3,2,1 Stop! Next Exercise: Lying leg kicks 5,4,3,2,1 Ready? Go! If you can't do it, rest your foot on the ground after the kick

Don?t turn your back, keep it always perpendicular to the floor Switch side in the shortest time possible Go! Don?t move your back, your head, shoulders and pelvis should always be in line 5,4,3,2,1 Stop! Next Exercise: Side leg rotations

5,4,3,2,1 Ready? Go! If you can't do it, simple perform lifts, instead of rotating the leg Be sure not to bend the bust, your back should be in line with the shoulders and hips Switch side in the shortest time possible Go! Don?t bend your head, try constantly looking one step ahead of you

5,4,3,2,1 Stop! Next Exercise: Crossing legs on back 5,4,3,2,1 Ready? Go! If you can't do it, try keeping your legs at 90? and not crossing your feet Control the leg drop to avoid problems to your adductor

Don?t strain your neck, keep your head still and resting on the floor Keep your abs tight to avoid injuring the spine 5,4,3,2,1 Stop! Next Exercise: Donkey Kicks with one leg bent at 90? 5,4,3,2,1

Ready? Go! Be sure not to curve your back during the movement Don?t put your knee on the ground when you take down the leg, keep the contraction constant Switch side in the shortest time possible Go! Don?t turn your hips laterally, your back must always be very straight Perform the exercise slowly to maximize the effectiveness

Next Exercise: Back Elongation Ready? Go! Next Exercise: Pulsed donkey kicks with leg at 90? Ready? Go! If you can't do it, try smoothly raising and lowering the leg, creating a wider movement Be sure not to curve or bend your back during the movement Control the movement to maximize the effectiveness of the exercise

Switch side in the shortest time possible Go! Keep your foot flexed and your leg at 90 degrees for optimal muscle work Don?t lift your head, your neck should be in line with your back Try staring at a fixed point on the floor Next Exercise: Back Elongation

Ready? Go! Don?t look forward, relax the neck by bringing your forehead to your knees 3,2,1 Stop! Next Exercise: Circles with leg on all fours 5,4,3,2,1 Ready? Go! If you can't do it, try moving your leg up and down instead of moving it in a circular motion

Don?t bend or curve your back, always keep your torso parallel to the floor Don?t turn your hips in order to avoid back problems Switch side in the shortest time possible Go! Your neck should be in line with your back Try staring at a fixed point on the floor to help

Try to keep the leg and foot constantly outstretched Next Exercise: Back Elongation Ready? Go! Don?t bend your arms, keep them constantly outstretched 3,2,1 Stop! Next Exercise: Pulsed leg lifts

5,4,3,2,1 Ready? Go! If you can't do it, try smoothly raising and lowering the leg Don?t force the push, stop when you?ve reached the limit Be sure not to curve your back during the exercise Switch side in the shortest time possible

Go! Don?t lift your head, your neck should always be in line with your back Try staring at a fixed point on the floor 5,4,3,2,1 Stop! Next Exercise: Hip abduction on all fours 5,4,3,2,1

Ready? Go! If you can't do it, try slowing down the pace Be sure not to rotate the pelvis when you lift the leg to not strain your back Don?t put your knee on the ground when you take down the leg to increase the effectiveness of the exercise Switch side in the shortest time possible Go! Don?t bend or curve your back, keep your torso parallel to the ground

Don?t lift your head, your neck should remain in line with your back try staring at a fixed point on the floor 5,4,3,2,1 Stop!

Source: Youtube

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