Hey guys, Cassey here, and welcome to Pilates Bootcamp for Livestrong Woman.
Today, we have a some special equipment: We have your fitness ball or your Swiss ball.
Go ahead and grab that and get ready for your Bombastic Booty Workout on the Ball.
Alright?
Here we go.
Alright, so what I want you to do is go ahead and put your bellybutton on top of that ball.
Hands in front of you.
Now lift up your legs.
Keep those heels together.
Slight bend in the elbow.
And simply lift up and come right back down.
This is actually a pretty fun exercise.
So I want you to lift and lower.
Lift and lower.
There's gonna be some arm strength involved in this exercise.
But the key thing here is: I want you to keep those heels together because by doing that
you're also working the back of your thighs or the hamstrings.
Good.
So lift, exhale.
Inhale, down.
Lift.
Have fun with that bounce.
It's also a really nice stomach massage.
Lift and lower.
Reach and lower.
Good.
And the more you do this the higher you go, the more you're gonna feel that low back,
feel those hamstrings, and get a little bit of that stomach massage, like I said.
Lift and lower.
Keep going -- 5 and 4.
Little bit higher, come on.
All the way -- you're not gonna flip over.
And a couple more.
And last one.
Up and hold it right there.
Okay guys, I want you to bend down, bend your elbows.
Now, legs out, legs in.
Legs out and in.
Really squeezing your glutes here.
Really pointing that whole leg.
Beautiful work.
Feel those hamstrings?
I totally feel them.
And you know what?
You gotta work the hamstrings if you wanna get that nice, lifted booted as well.
You gotta get that whole lower body.
Inhale through your nose, exhale through your mouth.
Come down a little bit lower.
Good, use those triceps, use that chest.
Keep tapping, tap, tap.
Give me 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
And roll out.
Very nice.
Okay, now let's get the sides.
Let's get that saddlebag area.
I want you to go ahead and just lean right on top of the ball, like so, and keep your
knee on the mat.
The other leg fully extended.
And all you're gonna do is lift up and lower -- that's it.
You're gonna feel that whole outer thigh.
You wanna keep your hips square to that screen in front of you.
Keep your chest square to me with those eyes forward.
And just lift up as high as you can, hold, and come back down.
Lift up and down.
Good work.
Bellybutton in nice and tight, lovely.
Lift and lower.
Up and down.
Reach, exhaling every time you come up.
Beautiful work, guys.
You feel that?
I totally feel this.
But you know what?
You're gonna feel even more right now -- I want you to hold.
And guess what?
We're gonna pulse.
So, pulse up, up, up.
And that is when you feel the burn.
If you didn't feel it already, I know you're feeling it right now because I'm feeling it
right now.
Keep going up, up, up.
Lift, lift.
Very good.
Keep pointing that leg.
Come on, don't let it get lower.
Uh, uh, uh.
Feel that side glute?
I totally feel it.
You know, relax that upper body, put all the energy into your lower body.
You've got this.
You've got it.
Go ahead and give me 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Hold it.
Hold it, hold it, hold it.
And bring it down.
That was crazy good.
Nice booty pat.
Now go on to the other side, we gotta even it out.
And just find your balance.
Lean on top of it and extend that leg all the way out.
Now we're going to lift and lower.
Up and down.
Keeping your hips square, your chest square, and your bellybutton all the way sucked in.
Beautiful, perfect Pilates posture.
Nice work.
The ball is nice and cushiony.
Just rest there, but put all that work into your lower body.
Up and down, keeping the toes pointed.
Letting that energy emanate all the through the tips of your toes.
Good stuff.
And you are feeling that side heat -- you're feeling that outer thigh.
You're feeling the inner thigh, and you're feeling that glute on the bottom because we
just worked it.
Good.
Lift and lower.
Up and down.
Don't even think about stopping.
We're not even close to those pulses, yet.
Come on.
Keeping that leg as straight as you can.
Aren't these amazing?
You can do these anywhere.
Okay, a few more now.
Give me 3 and 2.
Last one -- 1, hold.
It's pulse time.
Lift up, up.
Oh my goodness, that burns.
Woo, that's crazy.
Okay, keep going.
Up, up.
Higher, higher.
Come on.
Don't let that leg get lower.
Keep it up there, keep it up there.
You got this.
Press, press, it's all worth it.
Okay, do these 10 with me.
Here we go -- 10, 9, 8, 7, 6, 5, 4 -- come on -- 3, 2, 1.
Hold it and bring it down.
Oh my goodness, that was insane.
Give that a nice booty pat.
Okay, finally, we're going to come on to our backs, work our hamstrings a little bit, and
you'll be done.
So, I want you to place your legs right on top, your heels right on top of that ball.
Resting your chest down, resting your shoulder blades into the mat.
Resting your hands by your sides.
Now, go ahead and reach all the way out.
Beginners, you can keep more of your leg on top of the ball.
If you're advanced, I want you to press out onto your heels, okay?
Flexing your feet and keeping your bum up, I want you to bring the heels into the booty
and then bring it all the way out, keeping your bum up the whole time, okay?
So no sagging here.
If you want it lifted, no sag.
In and out.
And in and out.
There it is.
You're gonna start feeling your hamstrings -- oh, yes, you will.
Remember, when you work the hamstrings, you helping to get rid of that cellulite and making
the back of your thighs look really nice and firm.
And also, it helps build that nice lifted booty look.
Keep going.
Bring it in and out.
Come on, stay high, guys.
Stay high.
You got this.
Press it in, exhale, reach.
Keeping the feet flexed here.
Good job now.
In and out.
And in and out.
Now hold it right there, reposition yourself, I want you to tap that booty to the floor
and lift it up.
Tap and up, lower and lift.
Here, the toes are pointed.
Down and up.
Very good.
Keep going.
Squeezing that bellybutton into your spine.
Nice, long reverse plank.
Pointing the toes, give me 10 and 9 and 8 and 7 -- you're so close -- 6.
Come on -- 5, 4, 3, 2, last one -- 1.
Hold, bring it in once just cause.
Lift it really high, bring it out and slowly lower with control.
Okay, both legs on side of the ball right here.
Hands behind, inhale.
And exhale, roll it up.
And sitting tall.
And that's it, guys.
That was your Bombastic Booty Workout on the Ball.
Let me know in the comments below which one of those was your favorite move, and I'll
see you next week on Pilates Bootcamp for Livestrong Woman.
Be sure you subscribe.
And I love you so much.
Keep working hard.
Bye guys.