Let's find out how to tone and shape legs and buttocks thanks to Pilates. For this workout we will need a chair to use as a support.
Exercises
- quadrupedal elbows in chair support, right + left leg lengthening X4
- right leg momentum X4
- arch on the ground right leg X4 + raised arch X4
- right donkey kick X4
- circles anticlockwise X4 + circles clockwise X4
- left leg push X4
- arch on the ground left leg X4 + raised arch X4
- left donkey kick X4
- circles clockwise X4 + circles anticlockwise X4
- right side left elbow resting on chair
- right leg momentum X4
- right leg push + right clam X4
- clam dx X4
- right leg launch + right arm + right knee X4
- left side right elbow resting on chair
- left leg push X4
- left leg push + left clam X4
- clam sx X4
- left leg push + left arm + left knee X4
- quadrupedal hands resting chair with outstretched arms
- knees go up X2 + clam X4
- donkey kick right + left X4
- right donkey kick X4 + anti-clockwise circles X4 + clockwise circles X4
- donkey kick right + left X4
- left donkey kick X4 + clockwise circles X4 + counterclockwise circles X4
- plank position with chair support hands
- right leg push X4 + donkey kick X4
- left leg push X4 + donkey kick X4
- stretching back stretching right and left gluteus stretching right and left hamstring and inner thigh
Necessary material
- Bath mats
- Chair
