10-Min Booty Lift on the Mat | At-Home Pilates Glute Workout скачать в хорошем качестве

10-Min Booty Lift on the Mat | At-Home Pilates Glute Workout

This 10-minute booty lift workout is a quick and effective pilates-style routine. Focused on glute isolation and activation, helping you lift and shape your booty with controlled, low-impact movements. Perfect as a daily add-on to your routine or a quick “booty booster” when you’re short on time. ✔ booty lift & glute activation ✔ all exercises on the mat ✔ no equipment needed ✔ low-impact & beginner friendly ✔ pilates-style focus on form You can do this workout in the morning, after another session, or anytime you want to wake up your glutes and feel the burn in just 10 minutes. --- Workout program: 0:00 - 1:09 Single-Leg Glute Bridge 1:10 - 1:50 Butterfly Glute Bridge 1:51 - 2:41 Kneeling Squats 2:42 - 3:56 kneeling Cross Leg Raise to fire hydrant flow 3:57 - 5:06 Donkey kicks 5:07 - 6:27 Kneeling Lateral Leg Raise 6:28 - 7:55 Side-Lying Leg Lifts 7:56 - 8:44 Basic glute bridge 8:45 - 11:13 Knee To Chest Pose & twist --- ⚠️ DISCLAIMER: Your health and safety come first. To avoid any injury or harm, please consult your doctor before starting any exercise program. I am not a medical professional—I'm simply sharing what has worked for me. Perform all exercises slowly and with proper technique. If you experience any discomfort, stop exercising immediately. 🔥 CALORIE CALCULATION: I estimate calorie burn using a chest strap heart-rate monitor. The calorie data provided is always approximate and may vary based on factors such as age, weight, device type, and individual differences. ⏳ WHEN WILL I SEE RESULTS? If you train consistently, follow a balanced diet, and perform exercises correctly, your body will transform. But remember, results don’t come overnight—abs and glutes won’t magically appear after just one or two workouts. Real, lasting changes take time. Stay consistent, enjoy the process, and success is inevitable! 💪✨