If you are wanting to tighten
and sculpt into those beautiful, lean Pilates legs,
this is the workout for you.
Just 10 minutes long, no equipment needed,
and in 10 minutes I am going to give you
the most incredible burn.
You're not going to believe it.
Trust me.
This is the workout you want to be doing.
I recommend doing this four times a week
for three to four weeks.
And let me know how you get on in the comments down below.
Today, I'm wearing one of my favorite outfits from Gymshark.
This is one of my favorite sports bras
and these babies are beautiful.
You can click to shop just here.
All right guys, let's get started.
(timer beeping)
Okay guys, we are starting off by working
the quads, 30 seconds each exercise, roll back to where
you feel those quads kicking in.
Nice, straight line, and then back up again.
Amazing.
Really pulling that core in nice and tight.
Squeeze the butt and core tight.
It burns. I know it burns.
(timer beeps)
I feel it too. (timer beeping)
Okay. It's about to get a little bit more nasty.
This time, you lift one arm and then back again,
followed by the other.
Good work, for the last 10 seconds, we have a hold.
All right. Coming all the way down.
Hold it, hold, hold, hold.
Work those thighs.
(timer beeping)
Incredible. We're coming down now into lying
into our bridge sequence.
So all the way down. Okay.
Feet, nice and flat.
Peel your way up into a bridge.
From here, arms up to the sky, halfway down and up.
Good, here, I really, really, really want you to squeeze
those butt muscles,
whack the glutes.
(timer beeping)
Okay. Holding there.
Lift the left heel, lift the right heel.
Then tap one down, followed by the other.
Nice and fast, trying to keep those hips stable.
Squeezing the glutes, pulling your core in tight,
that's how you're going to stabilize.
(timer beeping)
Okay, hold on the toes, down halfway up, open, close.
Amazing work.
And remember, you can make all of these exercises harder
by adding that Lean with Lilly bands, the adjustable band.
It is killer.
Good. Keep going.
(timer beeping)
Amazing. From here, flatten the feet down,
take the arms down, drive one knee in towards the chest,
followed by the other.
Good. Keep that foot flexed.
That's going to help you work into that posterior chain,
the booty.
(timer beeping)
Dig the heel in.
Okay, now hold here.
(timer beeps)
I want you to drive up, up.
Amazing.
Come on. You're nearly near there now.
Keep pushing and if you ever want to make it harder,
take those arms up to the sky.
(timer beeping)
Okay. Flat that other foot and change sides.
Whoever said Pilates was easy was lying.
Come on, dig deep.
Nearly there now.
(timer beeping)
Okay, changing sides.
Once more, arms down if you want to take that leg up
to the sky.
From here, if you can use the arms as well.
Otherwise, your hands are down.
Keep those hips really high.
Squeeze the butt muscles
nearly there, one more.
(timer beeping)
Okay. Pull out that foot down and onto the other side.
Remember, arms down for stability,
if it feels a little bit too difficult.
(timer beeping)
One more rep.
Incredible coming onto your side now.
From here, I want you to take both legs together,
draw that upper leg forward and into a circle.
Amazing.
Now, this sidewalk series
is going to get very spicy indeed.
You are going to feel it. (chuckles)
You are going to thank me later, I promise.
Going to thank me when you feel incredible after this workout.
(timer beeping)
One more rep.
Okay, reverse.
So, I want you to think about control.
We don't want swaying with the hips, okay?
Super smooth and controlled.
Again, your foot is flexed.
(timer beeping)
Okay, take yourself all the way down into lying.
From here, I want you to take that upper leg forward,
pointed toe, flexed foot as you bring it back.
Now, take a second to look at my waist.
I am lifting through that waist,
keeping the core nice and tight.
And your leg is super smooth with these movements.
Arm up to make it harder.
(timer beeping)
Okay, half moon now.
You're going to take it up and round, then sweep it back.
Nearly there now.
(timer beeping)
Incredible.
We're going to change onto that other leg,
other side.
Swing those legs around, okay?
From here, remember we draw that circle
keeping really stable through the hips.
You're nearly there now guys.
So nearly there.
(timer beeping)
Okay? From here,
(timer beeps)
change direction.
You're going to find that this is much easier
on one side than the other.
This is definitely my tougher side.
I should always start off with this side, but I forget.
Try to always start with your weaker side.
If you remember, get into a habit.
10 seconds left.
(timer beeping)
Amazing. From here, all the way down.
Remember, you take that leg forward, then bring it back.
Really, really smooth movements.
(timer beeping)
Okay, we have our arcs now, so we are taking it
all the way over. Then smoothly back.
If you need those hands down or that hand down,
use it for stability.
(timer beeping)
Amazing.
You're turning onto your stomach now
to work into the booty, okay?
From here, your hands are in front of you.
Squeeze the glute muscles
as you lift the right leg down, left leg down.
If you want to make it harder? Go for both.
(timer beeping)
Okay, you're going to hold up now, squeeze the glutes
and for your last exercise,
you are going to flutter up and down for 50.
Let's go.
One, two, three, four,
last 20,
30,
nice and high,
last 10, nine, eight, seven, higher,
five, four, three, two,
and one.
You made it. We made it.
Oh my gosh, I love that.
10 minutes and the most incredible burn.
Well done, guys.