If you are wanting to lift
and tighten into that sexy booty,
this is the workout for you.
It's a Pilates workout
and trust me when I say,
it is going to burn like never before.
It is the perfect combination of full movements,
pulses, holds, it's got everything in there.
No equipment needed
but if you want to increase the burn
of course you can add an adjustable resistance band
or some weights.
I want you to do this for 14 days.
Let me know how you get on in the comments down below
and wow, just get ready for a burn.
To get the best results,
you want to do this butt workout
as part of this guide right here.
It is free.
You can download it in the description box.
Beginners, you're this section here,
around 15 minutes.
Intermediate, advanced the full thing,
around 45 minutes a day
and that is going to get you the best results.
Huge news, you guys.
Gymshark's Black Friday sale is coming
on Thursday the 17th of November.
You do not want to miss this.
If you've been part of one of their sales before,
you know it goes wild,
it goes crazy,
because you have up to 60% off selected items.
Now 60% is huge.
You can get some of these beautiful numbers,
which are amazing for working out
and they make you feel confident,
they make you feel amazing.
The link to shop is down here in the description box.
I massively appreciate you using my link,
if you wouldn't mind.
And yeah, enjoy.
Happy shopping guys.
(countdown timer beeping)
Okay, we're starting off on all fours.
Spreading those fingertips.
Pop the booty band on,
just above the knees if you want to make it harder.
Up, pump, and lower.
We're going for some nice pace here.
Good, but keeping the movement controlled at the same time.
Amazing.
Driving that heel up towards the sky,
keeping the core nice and tight
and really squeezing those booty muscles.
(countdown timer beeping)
Amazing.
From here, I want you to hold at the top,
tiny little pump ups.
Really nice and high,
really squeezing those butt muscles.
Amazing work.
(countdown timer beeping)
Great.
From there, come down,
out to the side and round.
Drawing some circles with that leg.
Keeping the knee bent.
Nice and fast, but again,
keeping super stable.
Keep that back flat.
Three, two, one, change direction.
(countdown timer beeping)
Okay, now take it as high as you can,
out to the side and pump it up.
Good work.
A really nice feist, feist?
Fast pumps.
(countdown timer beeping)
Okay, take that knee towards the elbow, shoot it back.
Good work.
Keep that foot flexed.
You should really feel this in the booty.
Now try and pretend
that the room is full with chocolate spread
or honey and you're trying to push through that.
Now I'm hungry.
Good.
Keep that leg high.
(countdown timer beeping)
Okay, take it back into extension.
Straighten yourself out.
Tiny little pump ups.
Amazing work.
Keep squeezing that booty.
Nearly there.
(countdown timer beeping)
Great, we are going straight onto that other side.
Flex the foot, up, pump, lower back down.
Again, keep your core tight,
belly button back towards the spine.
Keep breathing.
(countdown timer beeping)
Okay, keep it at the top.
Now, tiny little pulses.
Good, drive that heel up to the sky.
(countdown timer beeping)
Okay, from there, take it round and down.
Out to the side and down.
You're drawing a circle with your leg.
Three,
two,
and one.
Change direction.
Oh my gosh, the no-breaks is killer.
10 seconds left.
We can do this.
(countdown timer beeping)
Okay, take that leg out to the side, nice and high.
Pump it up.
Good work.
You should be feeling that burn on the side that's working.
And also the side that's down.
(countdown timer beeping)
Oh my gosh.
Okay, taking that knee now in towards the elbow.
Shoot it back.
Good work.
Oh my gosh, my booty is on fire.
Come on, keep pushing.
20 seconds.
10 seconds left.
(countdown timer beeping)
Okay, hold it out,
straighten the leg out.
Now, tiny little pumps.
Amazing.
Keep squeezing that booty,
under 10 seconds left.
(countdown timer beeping)
Amazing.
Coming down now onto your back.
And if you haven't already got the adjustable band on,
I want you to pop it on if you have it.
From there, your feet are super wide.
As wide as the mat.
Up, pump, lower, halfway down.
Good work.
Keep pushing out against that band.
Keep digging deep.
If your knees are rocking in,
move your feet in a little bit.
Push the knees out.
(countdown timer beeping)
Hold at the top,
knees wide, pulse up.
Good work.
Come on, keep those knee super wide.
Don't give up.
(countdown timer beeping)
Amazing.
Bring those legs to shoulder distance apart.
I'm just going to tighten my band up.
Okay, last move.
Up, push out.
This is one of my favorite exercises
for all of those booty muscles.
Come on, really push out.
Don't forget guys,
you can get a hold of these lean adjustable bands
in the description box.
You tighten them to make it harder.
Loosen them to make it easier.
Keep going, come on. (countdown timer beeping)
Okay, hold at the top,
little push outs really fast.
Keep going guys.
Keep going.
Feel that burn.
We're going to go for 10,
nine,
eight,
seven, booty higher.
Six,
five, keep squeezing.
Four, booty higher.
Three,
two,
and one.
We made it.