Скачать с ютуб 15 MIN BEGINNER BOOTY | The Fundamentals of Pilates Glute Exercises в хорошем качестве

15 MIN BEGINNER BOOTY | The Fundamentals of Pilates Glute Exercises

Hello everyone! Today's Pilates class is a Beginners Guide to all things Glutes. We go through 3 fundamental ways we strengthen the Glute Muscles in Pilates, once you have nailed these you can start to take on the more challenging Booty workouts with confidence. If you are after a more challenging/ Intermediate level workout, complete this entire video with your Resistance Band around the thighs and feel that burn!! Class Breakdown: T-Zone Activation: 1 minute We start the class spending 1 minute activating and finding our T-Zone. No matter what area of the body we are targeting, engaging through the deep Abdominal muscles & Pelvic Floor is always important! Glute Exercises: 12 minutes Series 1 - Pelvic Curls / Glute Bridges We start the workout with a series of Pelvic Curls or you might know them as Glute Bridges. This basic Pilates exercises is a great way to gently warm up the Glutes whilst also improving spinal articulation, activating and strengthening the hamstrings and abs & lengthening the hip flexors. There are so many things we can do in the bridge position, so nailing the basics is important and helpful before attempting more advanced exercises. Series 2 - Clams Next up, we come to our side for a Clam series. Clams really target the Gluteus Medius, which lays on the outer edge of the buttocks and is responsible for stabilising your pelvis. Focus on squeezing the top Glute prior to performing the movement and if you have any difficulties activating or feeling your Glute muscles, place your hand on your buttock muscle to try and feel for it working as you go. Series 3 - Horse Kicks / Donkey Kicks The final series of this workout is up on all fours for Horse Kicks or you might know them as Donkey Kicks. These exercises not only tone and lift your buttocks muscles, but helps strengthen the muscles in your lower back, abdominals and arms. Focus on squeezing the Glute to perform the movement. It is common to also feel this exercise work the balancing side strongly, this is completely normal as it is supporting & stabilising the body. Stretch Out: 1 minute We finish with a gentle stretch out. This workout pairs well with my playlist PILATES CHILL on Spotify if you would like some background music as you move. Find me on Spotify @PILATESWITHJAYDE Thank you for joining me, I hope you enjoy the class and if you have any feedback, comments or video requests please send them my way! Jayde x DISCLAIMER It is advised that you consult a health care professional before starting this workout. If you feel pain during the workout, you should stop. By doing these exercises and following this video, you understand that Pilates With Jayde will not be held responsible for any injury or loss you may suffer as a result of this workout video.