Sure! Here's a simple 10-minute Pilates butt lift workout that you can do at home with no equipment required:
*Warm-up (2 minutes):*
1. *March in Place:* Start by marching in place for 1 minute to get your blood flowing and warm up your muscles.
2. *Leg Swings:* Stand near a wall or a sturdy object for balance support. Swing one leg forward and backward, then switch sides. Do this for 1 minute.
*Workout (8 minutes):*
1. *Pilates Bridge (1 minute):*
- Lie on your back with your knees bent and feet flat on the floor.
- Lift your hips towards the ceiling, squeezing your glutes at the top.
- Lower back down and repeat for 1 minute.
2. *Single Leg Bridge (30 seconds each leg):*
- Stay in the bridge position, but this time lift one leg off the ground.
- Keep your hips level and engage your core as you lift and lower your hips for 30 seconds.
- Switch legs and repeat for another 30 seconds.
3. *Donkey Kicks (1 minute):*
- Start on all fours with your wrists directly under your shoulders and knees under your hips.
- Lift one leg behind you, keeping it bent at a 90-degree angle, and push your heel towards the ceiling.
- Lower your leg back down without touching the floor and repeat for 1 minute.
- Switch legs and repeat for another minute.
4. *Fire Hydrants (1 minute):*
- Stay in the same position as donkey kicks.
- Lift one knee out to the side, keeping it bent at a 90-degree angle.
- Lower your knee back down and repeat for 1 minute.
- Switch sides and repeat for another minute.
5. *Squat Pulses (1 minute):*
- Stand with your feet hip-width apart and toes slightly turned out.
- Lower into a squat position until your thighs are parallel to the floor.
- Pulse up and down a few inches while keeping tension in your glutes for 1 minute.
6. *Pilates Clams (1 minute):*
- Lie on your side with your knees bent and stacked on top of each other.
- Keeping your feet together, lift your top knee towards the ceiling, then lower it back down.
- Repeat for 1 minute on each side.
*Cool Down (1 minute):*
- Stretch your glutes and hamstrings by sitting on the floor with one leg extended straight and the other foot crossed over the extended leg. Lean forward gently, reaching towards your toes, and hold for 30 seconds on each side.
Remember to focus on proper form and engage your core throughout the workout. Feel free to modify any exercises to suit your fitness level, and always listen to your body. Enjoy your Pilates butt lift workout!
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