Hey guys, Cassey here, and welcome to Pilates Bootcamp on Livestrong Woman.
Today, we have your Beginner's Butt Lift.
But don't be fooled, it's quite difficult.
So let's go ahead and bring your legs all the way out.
I want you to bring the hands forward, tuck that chin in, and slowly roll down with control,
hands by your sides.
Now, I want you to slowly lift yourself up, just like so, so you're in a bridge, right?
All the weight is in your upper shoulders, hands by the sides -- I want you to extend
the leg.
Now, flex that toe.
Go ahead and point it towards your shoulder, bring it out and up, okay?
So this works the oblique.
It also works your glute -- you're inner and your outer thigh, so it's like a triple whammy
move, or however many things I said right there.
It is a total body workout, and it is amazing.
I want you to keep flexing that foot, bring it all the way out to the side.
Lift, good job.
Reach and up.
Now try to keep your hips square to the ceiling, or if you outside like me, square to the sky.
And keep going.
You don't wanna be hula dancing around with those hips.
Keep it very, very stable.
Very nice.
Now, we're gonna add a different element here: I want you, when you come up, to kick -- there
it is.
So you're going out and then you kick.
Nice.
Now, do you really -- do you really feel that leg, because I do, and I totally feel the
glute on the other side.
Lift and down.
Nice.
Who's burning out there?
I am.
I'm burning.
Very good.
And reach and lower.
Very nice.
A few more -- 3 and 2.
One more and reach it up.
One point.
Now keep that leg nice and long.
I just want you to pulse up and down.
Reach and lower.
As if you're butt wasn't already dying on the first move, I'm gonna keep going because
you know what?
We're gonna build your endurance and your strength, okay?
Lift and lower.
And that's why I really like these high reps here.
Push through, push with your mind -- that's what you've got to do, and I know you can
do this.
Three more now -- 3 and 2.
Don't stop.
And 1, bring it down into bridge -- this is your resting, but does not touch the floor,
okay?
No, no, bring it back up.
Very good.
Okay, other side, guys.
I want you to extend that leg, flex the foot, rotate, and here it is.
Rotating out, all the way up.
Bring it all the way out to the side.
Now, beginners, if going to parallel to the floor is way too low for you, then keep that
leg up and then come right out of here.
That's how you get to modify the move, okay?
So, reach it out and up.
Remember: You are keeping those hips square to the ceiling.
Reach and up.
Very nice.
Keep those toes flexed because you really want to articulate every bit of this movement
all the way down through you calves, through your toes, and really emanate that energy
all the way through.
Come on, do it like you mean it and then the results will look really amazing -- and you're
gonna feel amazing.
Very nice.
Three more now -- 3 and 2.
One more, guys.
One more, and then we have to kick it.
Here we go: Kick it all the way up, keeping that foot flexed.
So once you kick up here, you're gonna really feel the hamstring as well.
Out and kick.
Whew, it burns and I really, really like it -- and I hope you like it too.
Good, keep going.
Reach and lower.
Bring it out and up.
Very nice.
Give me three more right here, and you're out -- 3.
And out, come on -- 2.
Keep it stable.
And reach up, hold and point.
Find that center, find your balance.
Ready and you pulse, pulse, pulse.
I know it burns -- it's okay, don't worry, you're fine.
Keep going.
I know you've got this.
Come on, give me 8, 7.
Push through -- 6, 5, 4, 3, 2, 1.
Bring it down, lift it up, and bowling bowl on top of the chest, roll down with control.
Very nice.
Now roll onto your stomach.
And now place your chin right on top of your hands.
I want you to bring those knees out as wide as you can, maybe as wide as a the mat.
And bring the big toes together.
Now facing forward, I want you to lift your knees, lift your quads off of the mat and
come down -- that's the Grasshopper.
We're going to lift up and lower, lift and lower -- that's it.
Now the key thing here is I really want you to squeeze your butt cheeks, squeeze those
low -- that low back for me, really paying attention, articulating every muscle in your
lower body.
So, essentially, I want you to relax your head, relax the chest, place all of that energy
into your butt because this is your butt lift, so let's put it right there, okay?
Getting all bubble butt right there.
Lift high and hold, lift high and hold.
Very nice.
Reach, you got it.
Up and down.
Up and lower.
Now I want you to hold the next one.
Hold, hold, hold, we're going to extend, bring it in.
What does this work?
This works your hamstrings, the back of your thighs.
Getting rid of that cellulite right there.
Out and in, reach.
Again, relaxing the chin on top of your hands.
Three more now -- 3 and 2 and 1.
Hold it.
Now, I know, I'm not letting you bring your legs down yet.
Keep those quads up, flex the feet, we're gonna click the heels, okay?
Here we go.
Click, click, click, click.
Very nice.
Keeping your booty super clenched right here, okay?
Eyes forward, chin resting, give me -- 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Hold it, reach it out and bring it down.
Very nice.
Hands right here underneath your chest, reaching all the way down into your Child's Pose.
Inhale through the nose, exhale through the mouth, and lift up.
Yay guys, great job.
How does your butt feel?
Is it totally on fire?
Mine is.
If you wanna make that even harder, go ahead and add ankle weights and then it'll be extreme
-- extreme.
So let me know in the comments below which one of those moves was your favorite.
And I'll see you next week for another workout on Livestrong Woman for Pilates Bootcamp.
Okay guys, keep working hard.
I'll see you, bye.