Winsor Pilates 20 Minute Workout Legs

Winsor Pilates 20 Minute Workout Legs



you let's get into position for the sidekick series everyone lie on the side of your mat your body is long against the edge of the mat take your hand place it underneath your head for support the other hand is in front for support as well glue your legs together pick them up take your toes to the corner of the mat nice you're in a pike position and you're supported lift up the leg only hip height so you can stay inside the frame of the body we're going to kick kick to the front and back 10 set ready and kick kick front and back to kick front and back keep the tummy pulled in to the lower back make sure the back stays long and that you don't roll in the torso keep one hip on top of the other nice and front and back very good front and back again and front and back last one front and back legs together bicycles three sets front and back bring the leg front bend the knee heel to the buttocks shift it to the back and stretch bring the leg front feel the lengthen that leg bend the knee take it to the back end lengthen the leg a little bit further and shift it to the back and stretch reverse heel to the buttocks that's what gives you that buttocks a workout stretch it to the back then shift to the front and stretch one more time heel to the buttocks there's the work and lengthen the leg bring the legs down together we're going to do leg lifts ten times rotate the leg a little bit but try not to let the hip fall back as you do that kick the leg up one and take the leg down nice up and down beautiful up reach with the leg think of the toes reaching through the air nice keeping the torso still and the powerhouse pulled in remember it's the isolation of that leg that does the work for your hips and thighs beautiful up and one more time up and down beautiful everyone big circles five each way bring the leg to the front and lift it up and come down beautiful again up and down nice up and down this one make sure you keep your hip quiet and the leg is working and isolating in the hips now let's reverse and back up and reach with the toes and back up and reach for the toes you're drawing a big circle with your toe your toes like a paintbrush lengthen through the legs last one and down beautiful now we're going to make small circles ten each way here we go and one two three four five six seven eight nine ten let's reverse that and one two pull the belly button into the spine don't move your torso around keep your shoulders relaxed and your neck long I know this is hard but they really work so it's worth it the next thing is the hot potato we're going to do three taps to the front three taps to the back we're going to do five sets ready and one two three up one two three up good one two three up one two three up nice now I know you're feeling that buttocks a little bit back here yeah one last one and back two three and Center now we can't work the thighs and the buttocks without getting the inner thighs too so let's make a bridge with the foot put the leg in front and draw the foot up take a hold of your foot for support inner thigh work lift up that bottom leg and lengthen the leg through the heel flex the foot as much as you can turn the toes down just a little bit so you really get this muscle in here nice 20 pulses up here we go and one two three four beautiful nice remember to lengthen the leg out from the the leg is nice and long try not to lead up with the toes lead up with the heels nice beautiful three pulses up one little higher a little higher and down ten times yes and down three up up and down four up up and down good five up higher and down feel those inner thighs yet I know you do up up up and down good keep the tummy pulled in and down last one two three and down bring the legs together beautiful now we're going to lift both legs up together it's important that you use this hand for support to push and don't move your torso legs glued together here we go and up and down five times up nice and down again up and down hold up with a powerhouse up and down one last time and up and hold lengthen the legs bottom leg down up one two three four five six seven eight nine ten beautiful both legs down let's go right into the big scissors ten times and one two three four five six seven eight nine ten and relax this next section features some of my signature moves to really tone the buttocks bring the knees up in a fetal like position I actually called the whole series beetle thighs the first one is just leg lifts keeping the leg parallel to the other leg ten times lift it up one and down lift it up two very nice and down lift it up three and down beautiful four and down lift up five nice remember to keep breathing pull the belly button to the spine for support relax the shoulders and lengthen the neck and up and down and again one last one the next one the knee stays down simply lift up the bottom of the leg nice keep that position of the leg as you shift the leg up ten times and down and again up and down up and down up and down good one and down use that powerhouse try not to shift the hip back the tendency will be to let the hip roll back when you do these it's very important to keep one hip right on top of the other last one up and down next are the clams keep the feet together only open up the knee here we go and ten times and down two and down three and down I know you must be feeling your buttocks a little bit now good up and down keep breathing up and down don't stop up up and down lift it up one and down last one one and down blue both be together and lift the feet off the mat and we're going to do that again the elevated clams ten times and ready up and down I know you're probably really burning in here now again I'll say keep breathing in through the nose and out through the nose I know this is going to start to hurt a little bit back here but please keep on going it's worth it and up and down again good last one get ready for the combo follow along lift the knee stretch the leg bend the knee be in nine more up stretch bend and down again up stretch Bend and down good up stretch Bend and down keep going don't stop stretch the and and up stretch in and down up stretch in and down again stretch the leg one more time and up stretch and in and down good relax the legs down you might want a little pat the buttocks a little bit nice I think we're going to do the other side push yourself up with your hands and come around and stretch out on the other side beautiful again find the edge of the mat with your body nice long lean body tummy's pulled in take your hand support your neck the other hand supports your torso in front use your powerhouse glue your legs together lift them up and take them to the corner of the mat you're in a pike position we're going to do the side kicks forward 10 sets ready and one two and back to again one cue and back – very nice make sure your shoulders stay relaxed don't get your shoulders up by your ears and pull your bellybutton into your spine beautiful again front to and back nice and front – and back beautiful nice long legs don't let the leg get too high keep it level with the hip very good and one two and back two legs together bicycle three sets front and back bring the legs straight front bend the knee heel to the buttocks shift to the back and stretch again straight forward bend the knees shift to the back and stretch last one front bend the knees shift to the back and stretch reverse heel to the buttocks shift to the front and lengthen the legs again back heel to the buttocks keep it there now stretch last one back bend the knee switch to the front and lengthen the leg legs together leg lifts ten times turn the leg out just a little bit ready and one and two and three good for again keep the shoulders relaxed pull the belly button to the spine neck is relaxed as well beautiful and up one more up and down beautiful big circles five each way ready and front lift and down again front lift and down front lift and down again front and down nice one more good now let's reverse it keep that hip still and back lift it up and down draw a circle with your toe in the air nice back lift and down again back lift and last one and lift and down beautiful little circles ten each way ready and one two three four five six seven eight nine ten reverse keeping control and one two three four five six seven eight nine ten beautiful hot potater five set three taps to the front three taps to the back ready [Applause] one two three up one two three beautiful – and back three and back now you're really starting to feel this yes good keep it going don't stop last one nice together beautiful your side make your bridge bring the leg up hold onto your ankle nice lift up the bottom leg lengthen that leg push through the heel turn the toes towards the mat ready for 20 pulses up ready and one two three four beautiful five six seven nice eight make sure your leg is elongated and you're pushing through the heel you're shoulders relaxed good three two one beautiful everybody now let's do three pulses up ten cents and lift higher a little higher and down make sure you're reaching through that heel and the leg is straight now you're really feeling your inner side I'm quite sure and up a little higher a little higher and down up higher a little higher and down lengthen the leg as you go and down again up lift and down and up lift lift and down and one lift lift and down beautiful everybody bring your legs together place the hand in front of you for support we use the belly button to the spine this is a tough one leg lifts together five times glue those legs together use your breath and your powerhouse ready and lift one and down the step two and down squeeze your tush up and down again up and down last one stay there take the bottom leg and we're going to do 10 beats and one two three four five six seven look at that control nice last one ready for your scissor kicks ten times ready and one two three four five six seven eight nine ten beautiful bring your knees in for the fetal thighs the first one being the bent leg look we're going to do that ten times ready and one and down and down make sure the leg stays in one shape don't change the shape just lift up from the hip and isolate the leg in the hip socket that's what makes this work lift and down again lift and down last one lift and down attach the knees together and lift the foot nice keep that shape of the leg and just shift the leg up and down nice and two and down three and down four and down and five good and six seven keep it going eight don't stop nine and ten I know it's hard but it's worth it bring your feet together for the clam use your powerhouse relax your shoulders I know sometimes when you get burning in your buttocks the shoulders do this try to resist that feeling clams lift the knee ready and one and two good three and four beautiful tummy in and six seven pull up eight nine and ten right now the elevated clamp lift up your feet keep your knees down same thing ready and keep breathing one go ahead two in through the nose out through the nose up good and four three good two and one and great now we're going to do the combination with the feet still there ten times lift the knee stretch the leg bring the foot to the foot knee to the knee again up stretch bend and in up stretch Bend and in lengthen that leg keep it going don't stop I know it hurts keep breathing relax those shoulders good up stretch Bend and down again up stretch Bend and down up lengthen the leg and down again up lengthen one last time and up stretch the leg and in very nice relax the feet down beautiful you just finish the whole series but let's make sure we really got that buttocks working everyone flatten out your body and lie on your stomach make a triangular shape with your fingers and rest your head in your hands I want you to lengthen out the legs lift up the thighs and we're going to do 20 heel beats ready and one two three four five six seven eight nine ten two two three four five six seven eight nine ten beautiful come down take your hands underneath your shoulders push yourself back for a little piece of heaven it's always a good idea to stretch a little bit after you had a hard workout everybody roll up to a sitting position nice and sit comfortably take a couple deep breaths very good if you're consistent with this program for the buttocks and the 5 you will see dramatic results very quickly two to three times a week is all it takes it's not much time to get the but that you want you

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