Hey guys, Cassey here, and welcome to Pilates Bootcamp on Livestrong Woman.
It's almost Halloween and you know what that means: Lots of leg and lots of short skirts
and high heels.
So, I'm going to get you ready to go out with some toned legs with our Lean Legs for Short
Skirts Routine.
You don't need any equipment today.
So if you're ready, let's go ahead and get started.
So I want you to go ahead and lay down on your mat.
We start with inner thighs.
I want you to support your head, support the chest right here, and go ahead an grab on
to your ankle, flatten that foot onto the mat.
Now, this is a little bit awkward, but I want you to turn your toes to the mat, heels to
the ceiling or the sky, and we're simply going to lift and lower -- that's it.
Lift and lower.
Now make sure your chest is square, your hips are square, your belly button is all the way
sucked in as you lift.
Now really take a look at your foot -- is your heel actually up or is it doing the exact
opposite?
The exact opposite is normal.
That's natural.
So I want you to actually take the effort to turn your foot the other way so that the
toes are hitting the mat and the heel is going into the ceiling.
This way, you truly hit that inner thigh.
A few more now, give me 3 and 2 and 1.
Hold it right there, point, and I want you to lift, lift, lift.
Very nice.
Really feeling that inner thigh right there.
Excellent work.
Now, if you cannot continue holding this position here, it is absolutely fine for you to bring
the knee down, bum up just like so, okay?
So whatever you choose to do, you can go ahead and do that, but I want you to focus on the
inner thigh right here, keep pointing that toe -- lift, lift, lift.
You're doing such a fabulous job -- reach, reach, reach.
Good stuff.
And hold it.
Circle time, go ahead and bring it forward.
That's right, you're not even putting it down.
I'm not gonna let you.
You're gonna keep pulling through.
Mini circles on the mat.
Very good.
Give me 10, 9, 8, 7 -- come on -- 6, 5 -- almost there -- and reverse, don't even put it down.
Good, keep going back.
Ugh, it burns, but I know you love it.
Now, if you're hips are really jutting into that mat, feel free to place a rolled towel
or something right there to give you a little bit of cushion.
Okay, you're so close.
And 5, 4, 3, 2, 1 -- bring it down.
Ooh, that was crazy.
Now let's get a little bit of your glute and your outer thigh with the Clamshell.
So, in fetal position right here, I want you to simply keep the heels clipped together,
open up, give it a slight squeeze, and come back down.
Okay, lift and hold and back down.
Beautiful.
Clamshell opening and closing, lift and lower.
Nice.
Exhale, open.
Inhale, close.
Nice work.
Reach and reach.
Very nice.
Up and lift.
A few more -- 3 and 2 and 1.
Elevate, open and close.
Right away, you're gonna feel that sensation, feel that difference in your leg, in your
side glute.
Lovely work.
Keep going, you've got this.
And up, open.
And hold it just for a second when you're up there.
Hold it, good.
You just gotta make every movement count.
You're doing such a fabulous job.
Reach and close.
Almost there, guys.
Up and down.
And do one more.
Okay, and bring it all the way down.
Extending the legs, I want you to come onto your elbow right here, and all I want you
to do -- this is gonna be for legs and lower abs -- I want you to roll back onto your booty.
I want you to lift up the leg, come down, and roll onto your sides again, okay?
So we're hitting the obliques too.
You're gonna roll back, lift up, lower and roll.
Now, this is kind of an intricate move.
But the more you practice the better you will get at it.
Okay, back and lift.
Keeping the heels pasted together here.
Reach and lower.
I really like this move -- it's almost like a mermaid move.
Like you can't bring your feet apart because you're in a mermaid fin.
And down and lift.
A couple more.
Lower back, all the way up.
Last one, okay?
And up here clicking the heels -- 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Lower, and let's go ahead and repeat it onto the other side.
Lean legs are on their way.
So we are all the way down right here beginning with your inner thigh.
Hand beneath the head.
Other one supporting the chest.
You are going to grab on to your ankle.
Toes down, heels up -- remember that awkward position?
Stay there.
Here we go: Lift and lower.
Lift and lower, really flexing that foot.
Really pay attention, guys.
I want you to look at your feet right now doing what you think it's doing.
If you have a mirror, sometimes it's a lot easier to be in control of your body because
you can see it.
But if not, just go ahead and take a look and see what you're doing because it's very
important that you get the right form here.
Make sure the toes are hitting the mat and the heels are up in the air.
Take a look right now -- is it doing that?
Let me know in the comments below after you're done if you're foot was doing that or not
-- because when I'm in class, I see that there is a tendency for people to turn it the other
way just because it's natural.
Lift and lower.
Reach and lower.
Good job.
And try to keep that leg straight, as straight as possible.
Exhale, up -- inhale, down.
Just tap that mat.
Good, heels up into the sky.
Bellybutton in, chest forward.
Beautiful form.
A few more.
Give me 3 and 2 and 1.
Hold, point -- it's pulse time.
And we're lifting up, up, up, up.
Okay, try to keep that leg straight.
Keep it high, keep it high.
Remember, if that hip is jutting into the mat and it hurts, go ahead and double up the
mat, or go ahead and grab a rolled towel and give yourself some cushion.
But there's no excuse to not be doing this exercise just because your joints hurt right
here, and you can totally prevent it.
Okay, lift, lift, lift all the way.
My inner thighs burn.
How do yours feel?
They really, really burn, and I'm so serious right now.
Let's go up, up, up.
Very nice, give me 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
And mini circles forward.
That's right, you're not putting it down.
Keep going.
I know it hurts, but it's okay -- it's worth it.
Imagine how lovely your legs are gonna look after this.
All ready to go out and party Halloween night.
Showing off your legs, lookin' all toned and stuff from this quick little workout.
Good, keep going.
Inhale through your nose, exhale through your mouth, pointing those toes.
Come on, do it like you mean it.
These minutes that we're doing this workout together, I need you to give it your 110 percent.
It's not that long, so, you know, go your all, go your full force, go to the max.
Keep going, round and around.
Give me 10, 9, 8, 7, 6, 5, 4, 3, 2 -- and reverse it, guys.
Come on, power through.
Mind over muscle.
I know it burns because it's burning me too.
So just do it, just go.
I know you've got this.
Almost there.
Come on -- 10, 9, 8, 7, 6, 5, 4, 3, 2 -- hold it and bring it down.
Oh, very nice.
Into fetal position, into that Clamshell.
Keeping your heels together, I want you to open, squeeze the butt, and come right back
down.
Open and close.
Reach and close.
Keeping the hips square, bellybutton sucked in, chest all the way forward.
What I don't want you to do is to roll back and come forward, okay?
We keep this whole part of your body very static.
It's just this upper leg that is moving up and down.
Good job, you look so good.
Keep going.
Open, hold and close.
Squeeze and lower.
Nice work, guys.
Just a little bit more then we elevate.
Up and come on -- you're holding, right?
You're giving that butt cheek a little squeeze, right?
Okay, squeeze, lower, elevate up and down.
Immediately, you're gonna feel that sensation right here in your outer thigh in that side
glute just by giving it a little bit of elevation.
That's it, a small change makes a huge difference.
Down and up.
Lower and lift.
Keeping the toes pointed, the heels pasted together.
You're doing so good.
Keep going, up and down.
All this pain -- it's worth it.
Trust me, it is worth it.
Getting stronger mentally, getting stronger physically.
Up and down.
A few more and then we do our rolly thingys -- 2 and 1, hold it.
And knees down.
All the way, lengthen your body.
On to your elbow now.
Okay, nice stretch here.
I want you to roll onto that butt cheek, squeezing the heels together.
We're going to lift up, down, and roll onto your sides, okay?
Nice lengthening action going here.
Roll, lift, down and forward.
Looks so good.
Now if this is hard for you, it's okay.
Just take it as high as you can.
You know, every time you do this exercise or any other of the Pilates Bootcamp workouts
you're getting stronger each time.
You know, it's not gonna be perfect, but you just gotta work through it.
It takes time, practice and some passion, okay?
And then I'm sure you are looking fab right now.
Okay, two more and we got those heel clicks, and then you're done and you can go off, put
on your costume and get ready to go out.
Okay, one more now.
And up, heels clicking just like that.
Give me 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 -- hold and bring it all the way down.
Alright guys.
Great job guys, that was your Lean Legs for Short Skirts Routine.
I actually wanna know what you're gonna be for Halloween, so let me know in the comments
below.
And I don't know what I'm gonna be yet, so follow me on Twitter @blogilates to find out.
So be sure to subscribe to Livestrong Woman, and I will see you next week for another episode
of Pilates Bootcamp.
Work hard and I love you so much.
Bye guys.