hi everybody this week's episode is how to tone your thighs your glutes and your buns so let's get started okay so we're gonna get started with working on the back of the thighs the hamstrings the glutes and some inner thigh work as well so I'm gonna have you just start with your knees of parallel point it to the ceiling and feet are down and these are just a few selections of each exercise we're probably going to do two or three repetitions but my suggested repetition count will might be 8 to 10 or you can go up to 15 or 20 depending on how much workout you're gonna want in here so first just lift your hips I'm just gonna have you press your hips up and we're not gonna go too high stay a little bit lower and I just want you to hold this and squeeze your buns just squeeze and keep that going there we go that's a good set up now lift the heels up and lower the heels down so again we're showing two or three repetitions of this but you'll want to do 8 to 10 or more the goal is to keep this set up this organization while you lift and lower your ankles up and down and then good lower your hips down same exercise just a slight variation stepping with your knees together and ankles together all the way this will emphasize your inner thighs a little bit more same thing go ahead and just bridge your hips up not too high you're gonna keep those abdominals pulled down and in and the same thing heels go up and Heels come down and Heels come up so each time the heels go up you're squeezing the back of the thighs you're keeping your glutes engaged getting good tone in the back of the body and feeling some work also in the inner thighs we cannot forget the inner thigh how you doing good okay and coming on down and then our third variation of this pelvic lift is with the feet a little wider than your hips yep and toes still pointed forward there she goes so she's lifting the hips up not too high keep squeezing through the sit bones and the pelvis there we go same thing heels going up good and heels coming down so she's doing a great job of being able to lift the heels up and down and not lose this plank line so she's really maximizing the workload all through this area here good and again 8 to 10 or more repetitions would be suggested fantastic and lower your heels and then to come on down alright so my second section of exercise is taking place from a sideline position and you'll want your bottom arm long and stretched out with your head down you can use a pillow underneath your head if you need a little more support before we begin just emphasize the length of your body I'm going to think about a lot of length through the waistline and the spine that's going to help stabilize and stack the hips up and if you put just a little bit of lift underneath your waistline yeah these supporting muscles on the side is going to help you be very successful in balancing yourself on your side which then will maximize the workout in your hips so first section first selection I should say is the clam and all I want you to do again we're doing two or three repetitions is feet stay together and just open the top thigh and close the top thigh and being able to do this external rotation of the hip without losing balance on the pelvis here so she's not falling back she's staying very upright in her pelvis and then hold here again you can do up to 8 to 10 repetitions next little section is lift your thigh a little higher so we're gonna do internal rotation or an external so I want you to turn your thigh in and touch the other knee with that knee and then lift the thigh and turn your knee to the ceiling it's almost like a little figure 8 going in and rotating the thigh turning it up and again turning in and thigh going up maybe show a couple more and again that's what it looks like without a teacher holding the pelvis so your job is to stay vertical in your hips and work to sculpt around the hips and your thighs there you go and then go ahead and rest so that's what I call the figure eight and then a neck the next one I want to show you is with your legs straight out in front of you so can you extend your leg forward and then just start with your toe on the ground for a second this would be ideal if you can get your leg 90 degrees at your hip with this hip right above the other one if you're not as flexible in the back of your leg your leg might be a little bit more of a shallow angle so we'll see see how we do so this is going to be a straight leg lift and lower it's once again working through the hip area keep your toe down and your heel up and just raise the leg and lower the leg and you wouldn't even need to go that high just about the height of your own hip emphasize lengthening the leg out as you continue to pull your abdominal muscles back lengthening through the whole spine and then hold your leg there another layer is to pulse the leg a little baby pulses again eight to ten would be recommended and you can pause and add little circles of the leg one direction would be counter clockwise pause and counter clockwise there we go and then lower your leg down third layer in this section take your leg behind you now into more of a hip extension we want to open up this line and even the set up you can squeeze through your glutes and get some conditioning and toning there pull the rib muscles in okay so very much the same sequencing as when the leg was in the front lift the leg and lower the leg and keep the toe down and heel up and lift and lower one more lift hold adding the pulses you'd go up and down itty bitty pulses and hold and then you'd add in your circles one direction and hold and your other direction and again eight to ten repetitions would be recommended fantastic great for toning the side of the thighs and hips so you can bend your knees to rest all right so another great exercise to tone and work the thighs is called thigh stretch so you'll start up on your knees and what I call a high knee lling position and just that set up pull your tailbone under your belly back and your shoulders down your back so you've got a good set up to begin with now depending on how your knees feel this may or may not be an exercise choice for you if your knees are healthy you can do this if you're tender you may want to avoid this one but it's just a weight shift considered a weight shift and you'll lean back a little bit off the front of your knee toward your shin that's plenty hold and come back to the front so you're getting a stretch in the front and the thigh to elongate those wonderful muscles there but you also might feel some workout in the back of the thighs and your butt so keep squeezing there look straight ahead hold and come back up add a little variation with the arms forward reaching out what might be a little more challenging here hold and come up two more times you're leaning back and hold squeeze your buns and come back forward good and one more time so this is what we know is our thighs stretch fantastic for lengthening the thigh muscles here and working out through the back side antastic and rest so this might be another option if you have trouble with the thigh stretch down on the floor with your knees this is a little bit like that you're standing so your knees will be a slightly bent pelvis just in a natural position you're not going to start to tucked either way and this is a continuation of working the thighs but you're going to start to feel a little bit more around your glutes as well so it's a pelvic tilt so what I'm going to do is to pull your navel back pull your pubic bone forward and your hip bones back there you go and then release that just to a natural position and you can exhale and pull your hip bones back I'm going to use my hands here yeah and then release your pelvis this way so it's a tilt it's a pelvic tilt from a standing position so you can see again the lengthening of the thigh release good and pelvic tilt and squeeze the glutes this is all about toning through the back of the hips and the glutes and lengthening the front of the thighs a little extra variation you can do it with your heels slightly off the mat just use those feel so you add a little bit of balance work continuing to challenge your glutes and your buns and your thighs good and one more and rest and we're gonna do our standing moving squat so start with your feet side-by-side about two or three inches apart a little squat with your hips and your palms together and your arms you're just going to stay here this is what I call the moving squat so if you stand up squat back down stand up and step out to the right and you'll squat and stand and back to sender and alternate side so she's going to go from side to side and as you change level and get a little higher up and down you'll be working more in your thighs through the glutes through the hamstrings your balance will be challenged there you go yeah and you can speed up your temple if you want a little more of the workout aspect of it or keep it slow for a little bit more of the sculpting aspect down push and center one more each side so the moving squat great for all of the muscles in the lower half of the body thanks for watching this episode of how to tone your glutes your thighs and your buns and don't forget to subscribe to our Channel if you're interested in more Pilates classes log on to Pilates anytime calm thank you blood ease anytime is a virtual Pilates studio or you can take real classes with real students we offer classes at all levels and we add about 5 new classes every week Pilates anytime is always here for you 24 hours a day seven days a week