This is your 10 minute at home
Pilates inner thigh workout.
We are going to tighten, tone and sculpt
into this area right here.
You are going to feel the most incredible burn.
I want you to do this for 14 days
and let me know how you get on in the comments down below.
Now, this is part of your full 14 day Pilates at home guide.
This area here is for beginners.
That's around 20 minutes a day.
If you are advanced or intermediate,
I recommend doing this area here,
up to 45 minutes a day.
This beautiful number is Gymshark.
I love the way it makes me feel.
I love the way it shapes into your body
and it is so supportive during workouts.
Click to shop and let's get started with this workout.
Okay, we're starting off with our legs long across the mat.
The upper leg is going to come behind the underneath one,
flex that foot up, pump lower.
Good work.
Keep that core nice and tight.
Keep those reps pretty fast and breathe.
Good work.
Don't forget that little pump at the top.
Already halfway.
This is one of those workouts
that's going to get harder and harder
as we progress through it.
Hold at the top, tiny little pumps now.
Good work.
All the way.
Amazing, from there you're going to come down into lying.
Bring that upper leg forward.
Lift up, slide forward, back.
Amazing.
Let's go.
Nice and high with that leg.
Pretend that this leg is on a table
and you're trying to just dust the surface.
Keep this foot flexed on the moving leg.
You're nearly there now.
Little bit higher. Come on.
Amazing. Lower that leg down.
We're now going to lift it again.
We're going to draw some small little circles, okay?
Get yourself ready.
Flex the foot, lift.
Draw those circles for me.
They're not big. They're small little circles.
Just getting some nice movement
through that hip joint.
Keep that core tight.
Keep breathing.
Don't give up.
Three, two, one, change direction.
Oh, this burns. Wow.
Nearly there.
Amazing, we're going to turn onto the other side now,
straighten those legs out.
Quickly swing your legs around.
Hello Teddy.
That upper leg is coming behind the underneath one.
Lift, pump, lower.
Good work.
You can be down on the forearm or you can come up.
Whatever is more comfortable for you.
20 seconds left. Come on, keep pushing.
Okay, hold it at the top.
Tiny little pumps.
Let's go.
Higher, higher, higher, higher.
Amazing, all the way down into lying.
That upper leg comes forward now
in towards the chest.
Flex that underneath leg, lift.
All right, we're going to swoop forward and back.
Try and keep these hips nice and stable.
You're locking yourself into that position
by bringing this leg forward.
Now smooth, controlled movements
as high as you can.
You're already halfway.
Use that breathing control.
Slow, control
that movement.
Amazing, lower it down.
You have those circles up next.
Breathe. Take a deep breath in.
Sigh it out through the mouth.
Now lift. Let's go.
Drawing those circles.
You should be feeling
an incredible, incredible muscle burn right now.
And if you need to at any point stop,
lower down, reset, up we come again.
Three, two, one. Change direction.
Amazing work.
For your next exercise, you are going to need a Pilates ball.
If you don't have a Pilates ball
you can grab a pillow, okay.
But the Pilates ball makes it a lot harder.
Keep pushing.
Amazing.
Okay, coming up now in one smooth movement,
using those abs
into sitting.
Grab a hold of that Pilates ball.
Place it in between the knees, down to your forearms.
Push in for five then hold for five.
Four, three, two, one.
Push. One, two, three, four, five, hold.
Five, four, three, two, one.
Push. One, two, three, four, five, hold.
Push.
Now keep going at your own pace.
Push for five, hold for five.
10 seconds.
Amazing work.
Up into standing now.
Now these are more combo moves.
They are going to work the inner thighs
but also throughout a lot of the lower body.
I want you to take those feet outwards.
Track those knees over the middle toes.
Tuck the tailbone under,
hold low and we're just going to pulse, okay?
So you should be working into this area here.
You're also going to get some of the thigh muscles
as well as the inner thighs.
Those quadriceps.
Squeeze the booty, work those glutes.
You have 30 seconds left.
It's a tiny, tiny little pulse.
If you can, come a little bit lower.
Amazing work.
Relax those shoulders.
10 seconds left.
Try and come a little bit lower now.
Keep nice and upright, tailbone tucked.
Amazing.
Just take your body down.
Shake those hips out a little bit.
We now have a curtsy into a lift, okay?
So we're going to take this leg behind,
drop the knee down.
Then from there lift lower.
Good work.
So as I said, this is more of a combo move
but we are isolating, not isolating,
we're working those inner thighs as well.
Those first movements that we did
were isolated inner thighs.
Good work.
Already halfway.
10 seconds left.
Nearly there.
Few more reps.
Amazing.
Then we go onto the other side,
taking it behind towards me with that body.
Sink low, okay?
Let's go.
So you don't want to take that leg too far out.
45 degree angle, okay?
Good work.
For some people you won't even want to go
as far as 45 degrees.
It's like a back lunge,
but slightly over and behind, okay?
Everyone's body's different.
20 seconds left.
Nearly there.
Two more.
Last one.
Amazing.
Amazing work.
Your inner thighs should be on fire.
I hope you enjoyed that.
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(trainer blowing kiss)