10 min Legs & Booty | Pilates Home Workout

TopShop · July 28, 2024

10 min Legs & Booty | Pilates Home Workout

By TopShop Yoga and Pilates at-home pilates, at-home workout, booty, booty workout, fat burn, from home workout, home exercise, home workout, home workout challenge, how to lose thigh fat, leg, Legs, legs exercises, legs home workout, legs workout, lose thigh fat, lower body, lower body pilates, lower body workout, mat pilates, Pilates, pilates exercises, pilates home workout, pilates leg workout, pilates workout, Slim Legs, slim legs workout, thigh fat loss, tone, workout challenge, workout program 38 Comments

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Ons het dus net 50 sekondes aan, 10 sekondes af. Alle onderlyf Pilates, booty quads, die hele lot. Ek weet ons het dit. Ons begin dus met ons voete mooi wyd en kom af in daardie lae plek posisie. Tone oor die middel, knieë volg oor die middelste tone. Ons gaan net met ‘n pols hier begin. Pragtige opwarming. Nou het ek ‘n klein verrassing vir Teddy hier. Ons het sy Champagne gekry. Haai, Haai. O my aarde. Wees versigtig, Teddy. Wees versigtig, skat. Goeie werk en gaan. Ek sweer ek is heeltemal te lief vir hierdie hond. Ja ek doen. 20 sekondes oor. Ons gaan nou probeer om op die tone te kom en daai pols voort te sit. Wonderlike werk. Ek is mal oor hierdie oefening, maar dit is besig om op te warm tot in daardie onderlyf. Wonderlik. Goeie werk. Jy gaan nou in jou longposisie kom en jou linkervoet terug trap. Jou regterbeen is vorentoe. Skuif daardie liggaamsgewig effens vorentoe. Jy gaan jou voet in en weer terug vat. So dit is asof jy Daai been agter skiet. Jy. Hou die buiging in die voorbeen. Jy wil seker maak dat daardie knie oor die middelste tone volg en jou knie nie vorentoe terug is nie. Goed alles reg. Terug. As jy dit nou moeiliker wil maak, begin ook om The arms bekend te stel. Druk daardie skouerblaaie saam terwyl jy terugtrek En skiet dan die arms vorentoe. Amper daar. Ons gaan hierdie keer aan hierdie kant vashou. Wat ons gaan doen is om hierdie knie te mikrobuig, Bring Jou liggaam af en vorentoe. Skiet daardie arms vorentoe. Dan weer staan. Goed. Nou gaan dit alles daaroor om dit baie stadig te neem, om jou liggaam in ‘n mooi plat lyn te probeer bring. Oog kyk af en vorentoe. As jy dit moeiliker wil maak, moenie dat jou voet die vloer raak op pad af nie. Onthou, jy het ‘n effense buiging in hierdie staande been. Goed? Hou aan asemhaal. Nog ‘n wonderlike. Jy is reguit na daardie ander kant toe. Hierdie keer skiet jy jou regterbeen Terug, buig daardie Voorste knie, liggaamsgewig vorentoe. Jy kom in en terug. Fokus op ‘n stil punt voor jou. Goed? Weereens, onthou as jy vorentoe leun, moenie daardie knie heel vorentoe laat gaan nie. Dit is nog terug, maar dit is ‘n skarnier van die heupe wat jou liggaam vorentoe weeg. Stel daardie arms bekend as jy dit moeiliker wil maak. Druk die skouerblaaie, trek daardie kern styf in, buig die knie ‘n bietjie meer, die heup, ‘n bietjie meer. As jy dit moeiliker wil maak, wonderlik. Onthou ons het daardie mikro-buiging in die knie. Wees net versigtig. Ek gaan nie vir Teddy slaan terwyl ek dit doen nie. Neem daardie arms vorentoe en weer af en buig daardie agterbeen. Daardie agtervoet, moet ek sê, hoe stadiger dit is, hoe moeiliker is dit. Gebruik beheer. Moenie opgee nie ouens. Ek weet jou bene is aan die brand, maar as jy lukrake oefensessies hier en daar gedoen het en jy kry nie resultate nie, raak jy gefrustreerd. Glo my, ek weet hoe irriterend dit is. Dit is omdat jy nie ‘n wetenskapgebaseerde gestruktureerde gids doen nie. Dit is so belangrik om daardie gestruktureerde gids in te kry. Die LEAN-transformasiemetode is minder as 8 weke om in die beste vorm te kom. Kyk daarna en die ingesteldheid van jou lewe. Jy wil dit nie misloop nie. Dit is onder. Raak betrokke Net nog ‘n paar herhalings. Jy kan dit doen. Wonderlik. Goed, ons gaan nou die voete net ‘n vuishou Afstand uitmekaar vat. Goed? Ek gaan jou van die kant af wys. Wat ons gaan doen, is om onsself op ons tone te neem en met ‘n plat rug af te kom asof jy op ‘n stoel sit . Goed. Moenie heeltemal rus nie. Kom weer op. Net 75%. Ons werk dus aan hierdie middelreeks hier. Nie heeltemal op nie, nie heeltemal af nie. Onthou, jou rug is plat, jy val nie vorentoe nie. Goed? Goeie werk. Moenie jouself laat sit nie, maar tot hakke Daardie spanning op daardie Quads. Hou daar. Halfpad pols dit. Komaan, jy kan dit doen. Pols, pols, pols. 10 sekondes. Druk daardie glutes, trek daardie kern styf in. Bors terug, amper daar en op kom jy. Sjoe, ek dink dit is een van die ergstes. Goed, skouerafstand uitmekaar. Nou Micro buig deur die knieë. So sag buig deur die knieë. Gaan daai voet uitskiet. Bring dit weer terug. Goed. Nou het hierdie been al die gewig. Goed? Haar wonderlike werk. Nou, as jy dit moeiliker wil maak, hande op, gaan jy draai Soos jy daardie been uitskiet, hoe laer af jy is, hoe meer gebuig hierdie been is, hoe moeiliker is dit. Goeie werk. Hou aan asemhaal, hou aan fokus. Jy het dit. 15 sekondes. Goed. Hou daardie been na die kant uit, trek dit net 10 sekondes op, en ons gaan na die ander kant. Onthou, skouerafstand uitmekaar, Mikrobed, skiet dit uit, bring dit weer terug. As jy dit moeiliker wil maak, gaan jy met daardie rotasie as jy die been uithaal, draai hulle terug. Goeie asem uit. Draai werk terug na neutraal. Amper daar. Sterkte. Hallo Teddy. Hallo muffin. 5, 4, 3, 2. Haal dit uit. Pouse, probeer om hierdie been so stil as moontlik te hou. Nog twee wikkel, en ons kom af op die mat vir ons laaste paar minute se werk. Jy gaan pal outs stadig en beheersd afrol, voete skouerafstand uitmekaar. Ek wil hê jy moet met jou vingerpunte aan jou hakke kan raak . Van daar af, hak jou pad, segmenteel in ‘n Pilates-brug. Steek jou arms op en oor jou kop. Goed, van daar af, halfpad af op linkerknie ry, halfpad af, op regter knie ry. Sterkte. Wonderlik. Nog een aan elke kant. Laaste een, goeie houvas aan die bokant. Klein klein polsies. Regtig druk daardie glutes. Jy gaan hiermee aanhou, want die volgende oefening is in dieselfde beginposisie. Goed, ons gaan ons arms langs die kant van ons liggaam afneem terwyl ons ons liggaam afsak, en dan Segmenteel weer optrek. Laat sak een werwel op ‘n slag. Lig een werwel op ‘n slag. Jy is amper daar. Jy het nog net twee. Dit is een. Wonderlik. Gebruik regtig daardie Pilates-beheer. Laaste een. Nou gaan jy aan die bokant vashou, vat daardie arms tot 90, Shimmy daardie voete in sodat die voete raak en die knieë raak halfpad af en op. Pols goed. Om daardie binnedye aanmekaar vas te plak, gaan ons met 10, 9, 8, 7 gaan. Ribbekat vier, styf, 5, 4, 3, 2. Kan jy ‘n bietjie hou aan die bokant gee? Druk die glutes, trek die kern styf. Steek die stertbeen Onder drie, twee Segmenteel, laer teen die ruggraat. Begin met die boonste rug. Nou The Mid back. Nou die onderrug . Druk jou knieë in jou bors. Teddy, Teddy, dit is die mikrofoon. Jy kan nie die mikrofoon snuif nie. En rol dan net Jou rug uit in ‘n sekulêre beweging. Hallo. Hallo. Ek het jou gemis. Ja, goeie werk ouens. Welgedaan van Teddy en ek. Jy het dit absoluut verpletter. Sê wel gedaan. Ek is so trots op julle. Eerlik, dit is nog een in die sak. En soos jy weet, is dit net ‘n klein voorsmakie van wat beskikbaar is in my volle lengte oefensessies, my volle lengte gids. Ons het die 60 dae LEAN metode. Die skakel is hieronder en dit kombineer Pilates, HIIT kardio, Krag en joga, alles van die huis af, 30 tot 45 minute per dag, en dit is 60 dae lank. Ek weet jy kan dit doen as jy dit geniet het. As jy hierdie oefensessie geniet het, is dit ‘n baie, baie goeie volgende stap vir julle. Ons is baie lief vir jou en ek hoop om jou daar te sien. Skakels hieronder wat goed gedoen. Sien. Totsiens. Sien. Totsiens. Sien. Totsiens. Ons is lief vir julle.

Welcome to Top Fitness Influencer

Your Destination for Yoga and Pilates Excellence

Are you ready to transform your body and mind with the power of yoga and Pilates?

At Top Fitness Influencer, we are dedicated to helping you achieve your wellness goals by focusing on flexibility, balance, and core strength. Whether you’re a seasoned practitioner or just starting your journey, our comprehensive resources and high-quality activewear from Top Brand Clothing will support you every step of the way.

The Benefits of Yoga and Pilates

Yoga and Pilates are two powerful practices that offer numerous benefits for your physical and mental well-being.

Here’s how they can enhance your life:

Yoga: Harmony and Relaxation

Yoga is an ancient practice that combines physical postures, breathing techniques, and meditation to promote overall well-being.

Here are some key benefits:

Improved Flexibility: Regular yoga practice stretches and lengthens your muscles, improving your range of motion and reducing stiffness.
Enhanced Balance: Yoga poses a challenge to your balance and coordination, helping to prevent falls and improve stability.
Stress Relief: The mindful breathing and meditation techniques used in yoga can help reduce stress and promote a sense of calm and relaxation.
Mindfulness: Yoga encourages you to be present and aware, fostering a deeper connection between your mind and body.

Pilates: Core Strength and Posture

Pilates focuses on controlled movements and precise techniques to strengthen your core and improve your posture.

Here are some key benefits:

Core Strength: Pilates exercises target the deep abdominal muscles, helping to build a strong and stable core.
Improved Posture: By strengthening the muscles that support your spine, Pilates helps you maintain good posture and reduce back pain.
Increased Flexibility: Like yoga, Pilates enhances your flexibility through controlled, flowing movements.
Body Awareness: Pilates promotes body awareness, helping you understand and correct your movement patterns.

What We Offer

At Top Fitness Influencer, we provide a wealth of resources to help you get the most out of your yoga and pilates practice.

Here’s what you can expect:

Expertly Designed Workouts

Our collection of certified instructors has created a variety of yoga and Pilates workouts tailored to all fitness levels and goals. Whether you’re looking to improve flexibility, build core strength, or find balance, we have the perfect routine for you.

Comprehensive Training Guides

Our in-depth training guides provide step-by-step instructions and tips to help you master the fundamentals of yoga and pilates. From beginner poses to advanced techniques, our guides cover everything you need to know to practice safely and effectively.

Wellness Tips and Articles

Stay informed and inspired with our wellness tips and articles. Learn about the latest trends in yoga and pilates, discover new practices, and find advice on how to incorporate mindfulness and relaxation into your daily life.

Community Support

Join Top Fitness Influencer with our vibrant community of yoga and pilates enthusiasts. Connect with like-minded individuals, share your progress, and find support and motivation to stay committed to your practice.

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To get the most out of your yoga and pilates sessions, it’s essential to wear comfortable and functional activewear. We recommend Top Brand Clothing products for their superior quality and performance.

Why Choose Top Brand Clothing?

Durability: Made from high-quality materials, Top Brand Clothing products are built to last, ensuring you can rely on them for your intense workouts.
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Performance: Designed to enhance your performance, these products support your movements and help you get the most out of your workouts.

Top Brand Clothing Products We Recommend

Yoga Sets: Perfect for your yoga sessions, these sets offer flexibility and comfort.
Activewear: Versatile and durable, activewear from Top Brand Clothing is ideal for both yoga and Pilates.
Shorts: Stay cool and comfortable during your practice with lightweight and breathable shorts.
Sports Bras: Provide the support you need with sports bras that are designed for maximum comfort and performance.
Swimwear: Whether you’re practicing yoga by the pool or hitting the beach, Top Brand Clothing’s swimwear keeps you stylish and comfortable.

Getting Started with Top Fitness Influencer

Ready to embark on your journey to improved flexibility, balance, and core strength?

Here’s how you can get started with Top Fitness Influencer:

1. Explore Our Workouts

Browse our extensive library of yoga and Pilates workouts and choose the ones that suit your goals and fitness level. Each workout is designed to help you progress and improve at your own pace.

2. Read Our Training Guides

Dive into our training guides to learn the fundamentals of yoga and Pilates. These guides provide valuable insights and tips to help you practice safely and effectively.

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Become a part of the Top Fitness Influencer community and connect with fellow enthusiasts. Share your progress, ask questions, and find motivation and support from like-minded individuals.

4. Shop Top Brand Clothing

Invest in high-quality activewear from Top Brand Clothing to enhance your practice. Browse their collection of yoga sets, activewear, shorts, sports bras, and swimwear to find the perfect gear for your needs.

Focus on Your Well-Being Today

At Top Fitness Influencer, we believe that everyone deserves to experience the transformative power of yoga and Pilates. By incorporating these practices into your daily routine, you can improve your physical and mental well-being, reduce stress, and find a greater sense of balance and harmony.

Who Am I?

Hello, I’m Chris, the founder of Top Fitness Influencer. I’ve experienced firsthand the incredible benefits of yoga and Pilates, and I’m passionate about sharing this journey with others. I started Top Fitness Influencer to create a supportive community where people can come together to learn, grow, and achieve their wellness goals. Whether you’re looking to improve flexibility, build core strength, or find balance, Top Fitness Influencer is here to support you every step of the way.

Join us today and start your journey to a healthier, happier you. With our expert resources, motivating community, and top-quality activewear from Top Brand Clothing, you’ll be well-equipped to transform your body and mind.

Let’s embark on this journey together!

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10 min Legs & Booty | Pilates Home Workout