Pilates Booty Burn in 5 Minutes

Whether you've tried pilates, haven't tried, don't know what it is or your a little worried about what it involves, I have put together a 5 minute Booty Burning Pilates workout that you can do from the comfort of your own home! Pilates is about having fun whilst working out so make sure to pop some fun tunes on, grab yourself a water bottle if you need and switch off any other distractions before you get started 🙂

 

FIRST THINGS FIRST, HERE ARE SOME PILATES BASICS:

The breath:

In pilates we breath in through in the nose and out through the mouth with a forceful exhale on the HARDEST part of the movement. It may seem a little uncomfortable at first, but it really is important I promise! Not only does it make sure that we keep our abdominal muscles switched on the whole class (hello extra ab workout), it also helps us get through the really tough exercises! Follow along with the 'inhale' and 'exhale' cues beside each photo 🙂

The counting:

In pilates we do 10 or 20 counts of each move! The amount you do can depend on your strength and fitness level, what muscle the instructor is trying to target and muscle fatigue rate. Therefore, when your following along below I would suggest starting with 10 counts of each move, and then if you feel comfortable and able, step it up to 20 counts of each move.

The cues:

In pilates we use cues such as "keep your core switched on" and "squeeze through the glutes" to not only provide adjustments so your in correct alignment for each exercise, but also to get you switched on and thinking about what parts of your body we want to be activating. Follow the cues provided next to each exercise to make sure your working out in the most safe possible way and getting the most out of the exercise!

 

THE WORKOUT:

Do all the exercises on the R leg then once finished all 5 exercises, take a quick drink and stretch if you need then swap onto the L side. Remember you can take breaks at any point in time, so listen to your body. Watch this little video to see how the sequence transitions from one exercise to the next.

Please note: This video only shows Alex doing 5 counts of each for demonstration purposes, either for 10 or 20 counts of each exercise depending on your fitness levels.

Follow the step-by-step guide below for more instructions!

1- 90 degree extensions 

 

Cues: Keeping a soft bend in your elbows, knees stacked on top of your hips, core switched on and engaged to make sure your not dumping into your lower back.

Counts: Do 10 or 20 counts on the R leg then move to exercise number 2!

Tips: Maintain a 90 degree angle when lifting your foot to the sky AND keep the foot of the leg your working nice and flexed to activate through the hamstring and glutes!

INHALE: Draw both knees together on the mat
INHALE: Draw both knees together on the mat
EXHALE: As your lifting the foot to the sky
EXHALE: As your lifting the foot to the sky

2- Dip and lift pulses

Cues: Keeping a soft bend in your elbows, knees stacked on top of your hips, core switched on and engaged to make sure your not dumping into your lower back.

Counts: 10 or 20 counts on the R leg then move to exercise number 3!

Tips: Keep your knee bent at 90 degrees and only lower your knee down an inch on the inhale, the smaller the movement the better results!

INHALE: Lower the knee down an inch
INHALE: Lower the knee down an inch
EXHALE: As your lifting the foot to the sky
EXHALE: As your lifting the foot to the sky

3- 90 degree Leg Extensions

Cues: Keeping a soft bend in your elbows, knees stacked on top of your hips, core switched on, engaged to make sure your not dumping into your lower back AND keep your leg up at hip height.

Counting: 10 or 20 counts on the R leg then move to exercise number 4!

Tips: Keep your thigh at hip height and just extend from the knee joint as you inhale so your in one nice long line!

 

INHALE: Extend the leg in a  straight line behind you
INHALE: Extend the leg in a straight line behind you
EXHALE: Bend at the knee taking foot to the sky
EXHALE: Bend at the knee taking foot to the sky

4- Leg extension toe taps

Cues: Keeping a soft bend in your elbows, knees stacked on top of your hips, core switched on, engaged to make sure your not dumping into your lower back AND keep your hips nice and square.

Counts: 10 or 20 counts on the R leg then move to exercise number 5!

Tips: Point through the toe to activate through the back of the leg!

INHALE: Tap the foot to the floor
INHALE: Tap the foot to the floor
EXHALE: Keeping a straight leg extend to the sky
EXHALE: Keeping a straight leg extend to the sky

5- Leg extension circles

Cues: Keeping a soft bend in your elbows, knees stacked on top of your hips, core switched on, engaged to make sure your not dumping into your lower back AND make your circles nice and controlled.

Counting: Draw circles with the foot the size of tennis balls in clockwise direction for 10 counts, then draw circles in an anti-clockwise direction for 1o counts.

Tips: The smaller the circle and the more control you have over you leg movement the more muscles you will activate!

INHALE: Straight leg in line with hips
INHALE: Straight leg in line with hips
EXHALE: As you draw the circle with your foot
EXHALE: As you draw the circle with your foot

Like what you see? Come along to one of my pilates classes! Check out the timetable here...

 

LITTLE DISCLAIMER: 

As a Nutritionist and qualified Pilates teacher, Alex understands that everyone is different and each body is unique! So her most important message to you, is to do what works for YOU and what makes YOU feel good. These workouts aim to safely help strengthen your body physically as well as strengthen your body confidence positively! Alex encourages you to see a medical professional before starting any new lifestyle change.

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