If you are wanting to sculpt
and tone into beautiful, lean legs,
this Pilates workout is going to have your legs on fire.
Just 10 minutes long,
no equipment needed.
We are working the outer thighs,
the back of the thighs,
the front of the thighs,
and the inner thighs.
Nothing is left untouched,
and I'm going to bring the fire.
No breaks.
This workout is for absolutely everyone.
Take it at your own pace,
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All right guys, no more talking.
Let's do this.
(countdown timer beeping)
Okay, guys, we're starting off
all the way down on your side.
The upper leg is long and straight.
The underneath leg has a slight bend.
You're going to take that leg forward,
then bring it back,
trying to keep it at the same height throughout.
This is Pilates.
It is all about being smooth, controlled,
keeping that core engaged.
Amazing work.
Breathe, you guys.
You have one minute on each exercise.
(countdown timer beeping)
Amazing.
Keep the leg here.
You're now going to arc halfway
and then the whole way back,
Then shoot it forward.
So it's halfway.
The whole way back to neutral.
Shoot it forward.
Incredible.
You should be feeling your outer thigh is on fire.
We're going to be moving into the inner thighs next.
Whoo.
(countdown timer beeping)
Amazing.
Take that leg all the way forward.
The underneath leg is long and straight.
Flex the foot.
Up, pump, lower.
Okay, hold it at the top.
Now pump it up.
Let's go nice and fast and high.
Make sure that foot is flexed.
Really good work, guys.
(countdown timer beeping)
Okay, pop back down.
We're going to stick with the inner inner thighs.
You're going to lift up,
draw forward,
back,
neutral, down.
Amazing work.
Keep focusing, keep breathing,
keep your core tight.
Incredible.
You're nearly there now.
15 seconds left.
Breathe.
(countdown timer beeping)
Amazing.
You're going to turn onto the other side now,
so swing your legs around.
We are starting off with those outer thighs, okay?
So nice, strong, straight leg.
We're going to take that leg forward,
then bring it back.
Beginners, use those hands in front of you
for a little bit of support.
If you are wanting more of a challenge
and you feel nice and stable,
take that arm up to the sky.
But you want to make sure
you are not rocking backwards or forwards.
Good.
Super smooth movements.
(countdown timer beeping)
From in front,
you're going to go with a half arc to the middle,
then to neutral,
then bring it forward.
You're nearly halfway.
Amazing work.
Keep these movements super smooth, controlled, strong.
Pilates is all about control.
That is how we get results,
controlling those movements.
You're looking very fluffy at the moment, Teddy.
10 seconds left.
(countdown timer beeping)
Incredible.
Take that leg forward now,
flex the underneath foot,
up, pump, lower.
Exactly the same again, beginners,
your hands are there for a little bit of balance.
If you want to make it harder,
hand on hip,
harder still, arm up to the sky.
Teddy's just contemplating life at the moment, hey?
Looking out the window,
thinking about what you could be doing out there,
what you could be up to.
Good, hold it up,
now pulse it.
Mice and high.
Nice and fast.
Hey, Teddy, you want to go for a walk after this?
Walkies?
(countdown timer beeping)
Yes.
Okay, from here
you're going to take it forward,
backwards, center and down.
You want to go for walkies?
You love walkies, don't you?
20 seconds left, you guys.
Hi baby.
Hi there.
Yes.
(countdown timer beeping)
Good boy.
We're going to turn onto our backs now.
Go on then, on you go.
You're going to come on up into a bridge.
Let's test your balance, Teddy.
All the way up into a bridge.
From there you're going to drive one leg up
and back down again,
followed by the other.
Great balance, boy.
Good.
Really control these movements.
And the further out your legs are,
the more you are going to hit your hamstrings,
the muscles down the back of the thighs.
Again, intermediate here, advanced here.
(countdown timer beeping)
From there, peel your spine down.
We're now going to come all the way up
and onto our last exercise.
So you are on your knees.
From here, I want you to take yourself back
as far as you feel you can.
Feel those quads kicking in
and then back up again.
Amazing work.
Wow, I feel that burn.
I don't about you, but that is crazy.
Keep your core nice and tight.
Squeeze your butt.
20 seconds left.
Good work.
Two more reps.
Last one.
(countdown timer beeping)
Absolutely incredible.
Oh my gosh, my lower body is on fire.
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I really hope you enjoyed that.
See you tomorrow for another one.