🔥 Shred Fat & Build Strength: Intense Lower Body Pilates with Maya! 💪🔥Pilates Workout Routine

[Music] hi I'm Maya welcome back to my Pilates Series today we're doing an intermediate lower body workout you don't need any equipment so go ahead and grab your mat grab some water and let's get started if you're not able to watch this right now please add to your watch later and join us when you can okay so join me on the mat we're starting on our backs let's go ahead and bring the knees into the chest and we're bringing the hands behind the head so nice wide elbows from here draw those shoulders down we're curling the head up and then we're starting with a sequence called footwork so bring your heels together and from here we're stretching those legs out and then drawing those knees in and again stretch it out reach and in and I want you to imagine you're pushing a wall away and then you're resisting as that wall is pushing back against you and reach so you're lengthening out through the feet and in and we go three 2 and in one more draw those knees in head down take a second relax now we're bringing the legs together feet are parallel we're flexing the toes pushing out through the heels curling the head back up taking that same exercise but now we're just flexing and pushing through the heels push it up draw those knees in and reach you're pulling your navl down into your back still imagining that a wall is pressing against you and you're really resisting and we have four and three you should feel the legs starting to warm up a little bit two and we take that one more time all right from here rest the head neck and shoulders we're going back to our starting position so rotating the legs heels together toes slightly apart lengthening out through the feet curl that head back up stretch your legs out from here we're flexing the feet and pointing and flex and it doesn't have to be a hard point just think lengthen through the feet and flex and we have four and if you start to feel this in the lower back feel free to lift those legs up a little bit two and one bring those knees in head down relax all right now from here let's take that into a bridge so pressing the feet down Palms into the floor go ahead and curl the hips up squeeze in the seat lift and hold here your naves pulling down into your spine your hip bones are pressing up towards the ceiling and then roll down bone by bone drop that tailbone and again curling up and lift and melt let's take that three more times curl up I want you to think about your knees shifting forward towards the toes and then melt back down two more curling up opening the chest squeezing the seat and melt last time let's go ahead and hold this one and then from here small pulses pushing Up and Up Lift and squeeze we have four and three two one stay lifted from here we're taking the right foot flexing that heel sliding that leg out drawing that leg back in and again sliding out long so we're activating the hamstrings squeezing the glutes two more try to keep the hips nice and lifted one more time all right same thing on the left side Flex that left foot sliding that heel out nice and long bring it in and we have four still think about the navl pulling into your spine so you're protecting that back and we have two one more go ahead and roll down through the spine let's take a quick reset drop the that tailbone and then let's go ahead and curl back up okay from here let let's curl back up find the height of that bridge again and now we're lifting both heels so your weights in the balls of the toes heels lift as you press the heels down hips go higher and again we lift and lower and feel free to walk your feet in a little bit if you feel like they're too far away and and lift keep those hips nice and high four more and we go three and two last one let's hold here heels nice and lifted from here we're going to open the legs squeeze and open so now we're activating those inner thighs and open four more here and three two last one from here press those heels down hips go up one last time and let's roll down through the spine releasing that tailbone and then go ahead and hug your knees into the chest all right now from here we're taking this into an exercise called coordination so we're going to press the arms down so you'll usually see this on a reformer but today we're taking it onto the mat so curling the head up looking into your navl from here we're taking a big inhale and reaching the legs out from here hold the breath open the legs squeeze them shut exhale bend your knees try to curl a little deeper and again big inhale and leg go and big exhale scoop and again stretch it out think inner thighs squeeze squeeze squeeze and bring it in let's take that four more times imagine there's a rubber band around the ankles so you're really trying to pull the legs apart and then you're trying to press them together and again three squeeze and bring it in and two one one more and then go ahead and rest the head neck and shoulders all right from here go ahead and come on up to sitting and now we're taking this into a fourpoint kneel so find your hands and your knees we're pressing down into the floor and remember not to sink down into the shoulder so we want to press and feel that space in between the back here here we're lifting up into the abdominals and then from here let's go ahead and slide that left right leg out nice and long on your mat all right now from here we're lifting that leg up and we're lowering lowering that leg down now I want you to really square off that right hip as much as you can and again lift and lower keep that going we have four and three two last one keep that leg nice and lifted and let's take that into circles not too big think small circles just moving that leg in the socket and then we reverse that for four down and around and three and two and one from here we're keeping that leg extend it let's Flex the heel keep your thigh lifted up and we're bending that knee in stretch it out let's Flex that foot and we're bending the knee in and stretch and bend so we're really thinking about lifting that thigh up and we have four and three two last one we're holding here small pulses kick it up for eight and seven 6 5 4 3 2 one from here we are going to bring that knee in and we're opening it up to the side and squeeze that's it really try to go for your full range of motion here four more and press and three two one more all right now from here we're bringing this left forearm down and we are kicking this leg out and I want you to rotate this leg so your knee is is pointed to the side of the room from here we're going to lower that leg down and lift nice and rotated and up keep that going we have four and three 2 and one from here pull that knee in and stretch that's it keep that going keep breathing we're almost there and we have four and three two and one go ahead and bring that leg down and let's go ahead and take a child's pose for a second stretching out the hips go ahead and shift from one side to the other just take a second here and then when you're ready we're going to go ahead and find our fourpoint knal again and take that with the left leg all right so now pressing into the Palms we're sliding that left leg out nice and long and then from here lift that leg up and lower so remember we want to Square Off The Hip here so left hip bone is pointed down towards your mat and we have four and three 2 one hold it here and let's take our circles and let's reverse that we have four and three two last one we're keeping that leg extended Flex the heel bend that knee for hamstring stretch it out think about lifting your thigh up and bend reaching out nice and long through the heel four more here and three two one let's hold here small pulse is eight and 7 6 5 4 3 2 1 bring that leg down and now we're taking that leg out to the side from here opening out and squeeze and out remember we're going for full range of motion four more and three two and one bring that leg down okay now we're bringing this right forearm down extending our left leg out and we're rotating that leg so the knee is pointed towards the side of the room from here lowering that leg down and lift so really think about opening up the hip here and lower keep that going for four three 2 and one hold that leg up bring it in and stretch that's it in and out reach it out we have four 3 2 and one all right stretch that leg out let's take another child's pose for a second sitting towards the left reaching the arms over to the right side of the mat and then let's go ahead and take it over to the other side hands go towards the left and now from here let's come to sitting let's come to sitting we are stretching the legs out in front of us and we're bringing the hands back behind you so fingertips are facing you lifting up nice and Tall we're lifting up into the chest and then from here let's lift the hips up from here we're going to lift right leg up and lower and then we lift the right left lift both legs right leg and lower and lift keep that going and your goal is to keep the hips up nice and high and we're working that hip flexor muscle we have four and lift try to keep the chest nice and lifted and we go two one more time and then go ahead and lower the hips down soften the knees take a second stretch out the wrists all right and that's where we'll end it today great work thank you so much for watching stay tuned for the next video of my series and I'll see you then welcome to yoga plus courses available from pupil to Yogi sort by yoga Fitness and instructors create your own routines access the pose Library yoga plus by psyche truth available on Google Play and the App Store join us for 14 and 30-day programs hourong classes and much more on our yoga app yoga plus by psyche truth it's free to download and features a variety of Wellness content including yoga Fitness Pilates guided meditations and interviews with dozens of Wellness experts