Get slim legs and lifted butt with pilates

Bookmark this page as  it will guide you when you train! Never put your butt on the ground during descent, in order to keep the contraction constant. Be sure not to raise your shoulder blades off the floor during the exercise.  Next Exercise: Pelvis Rotation. Ready? Go! If you can’t do it, try doing regular butt lifts. Perform the movement slowly and keep your abs tight to avoid problems.

Be sure not to lift your shoulders off the floor during the exercise. Next Exercise: Pulsed butt lifts. If you can’t it, try doing regular butt lifts. Don’t excessively curve your back. Be sure not to raise your shoulder blades off the floor during the exercise. Keep your abs and butt constantly tight to improve the effectiveness of the exercise. Make sure to keep your feet constantly well placed on the floor. Next Exercise: Side hip abduction.  If you can’t do it, try resting the foot on the ground after turning down the leg. Don’t keep the supporting leg straight, bend it to have greater stability. Don’t stretch out your foot, keep it constantly flexed. Switch side in the shortest time possible.

Go! Don’t move your back, place your hand in front of your bust for stabilization. Don’t turn your head, try staring at a fixed point in front of you to help.Next Exercise: Lying leg kicks. If you can’t do it, rest your foot on the ground after the kick. Don’t turn your back, keep it always perpendicular to the floor.

Switch side in the shortest time possible. Go! Don’t move your back, your head, shoulders and pelvis should always be in line. Next Exercise: Side leg rotations.If you can’t do it, simple perform lifts, instead of rotating the leg. Be sure not to bend the bust, your back should be in line with the shoulders and hips. Switch side in the shortest time possible. Go! Don’t bend your head, try constantly looking one step ahead of you.Next Exercise: Crossing legs on back. If you can’t do it, try keeping your legs at 90° and not crossing your feet. Control the leg drop to avoid problems to your adductor. Don’t strain your neck, keep your head still and resting on the floor. Keep your abs tight to avoid injuring the spine.  Next Exercise: Donkey Kicks with one leg bent at  Be sure not to curve your back during the movement.

Don’t put your knee on the ground when you take down the leg, keep the contraction constant. Switch side in the shortest time possible. Go! Don’t turn your hips laterally, your back must always be very straight. Perform the exercise slowly to maximize the effectiveness. Next Exercise: Back Elongation. Ready? Go! Next Exercise: Pulsed donkey kicks with leg at 90°. Ready? Go! If you can’t do it, try smoothly raising and lowering the leg, creating a wider movement.

Be sure not to curve or bend your back during the movement. Control the movement to maximize the effectiveness of the exercise. Switch side in the shortest time possible. Go! Keep your foot flexed and your leg at 90 degrees for optimal muscle work. Don’t lift your head, your neck should be in line with your back. Try staring at a fixed point on the floor. Next Exercise: Back Elongation. Ready? Go! Don’t look forward, relax the neck by bringing your forehead to your knees. Next Exercise: Circles with leg on all fours. If you can’t do it, try moving your leg up and down instead of moving it in a circular motion.

Don’t bend or curve your back, always keep your torso parallel to the floor. Don’t turn your hips in order to avoid back problems. Switch side in the shortest time possible. Go! Your neck should be in line with your back. Try staring at a fixed point on the floor to help. Try to keep the leg and foot constantly outstretched. Next Exercise: Back Elongation. Ready? Go! Don’t bend your arms, keep them constantly outstretched.  Next Exercise: Pulsed leg lifts. If you can’t do it, try smoothly raising and lowering the leg. Don’t force the push, stop when you’ve reached the limit. Be sure not to curve your back during the exercise. Switch side in the shortest time possible.

Go! Don’t lift your head, your neck should always be in line with your back. Try staring at a fixed point on the floor. Next Exercise: Hip abduction on all fours. If you can’t do it, try slowing down the pace. Be sure not to rotate the pelvis when you lift the leg to not strain your back. Don’t put your knee on the ground when you take down the leg to increase the effectiveness of the exercise. Switch side in the shortest time possible. Go! Don’t bend or curve your back, keep your torso parallel to the ground. Don’t lift your head, your neck should remain in line with your back. try staring at a fixed point on the floor.

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