20 MIN Thighs & Glutes Toning Workout // At Home Pilates, No Equipment

Hi guys, welcome to Pilates with Flo. Today we have an inner thigh and glutes workout for 20 minutes. It's definitely going to burn, so let's come on over to the mat and get straight into it. As always, we're going to start our class with some gentle breath work. I want you to find a comfortable place. Let's lengthen through the spine here, relax those shoulders, close through the eyes. I want you to inhale deeply from your deep belly, draw it up through into your chest, expand those ribs, expand the chest, and then when you're ready, exhale through the mouth, nice and slowly for one. Let's inhale again, nice and deeply, and then exhale through the mouth. Beautiful. I want you to take these few moments to connect with your mind, connect with your body, leave any stress, any anxiety at the door for your workout. In your own time, let's go for a few more deep breaths here, really deep belly breathing, drawing that oxygen from underneath the belly up into the chest, holding for a moment, and then exhaling through pursed lips. Beautiful work. When you're ready, come to meet me on the and we're going to get started with our cat-cow stretches to warm up the core, warm up the spine. So coming onto all fours here, beautiful, planting through the hands and the knees. You're going to inhale, open through the chest, eye gaze comes up to the sky. As you exhale, tuck the chin, eye gaze comes to knees, round through the spine for one. We inhale, we open into that beautiful cat. As we exhale, we round through the spine into our cow. Just go for a few more here at your own pace. Really press through the palms of your hands as you curl through that back. Open up through the chest here. Stunning work. Really tuck that tailbone under as you curl and lengthen through the tailbone as you come into your cat. Wonderful. So from here, we're going to get started with our donkey kicks on the right leg. So when you're ready, flex that right foot, press up to the sky and lower for one. We press up and lower for two. Exhale to press up into that donkey kick. Inhale to lower. Beautiful. Keep going. Really try and flex that foot as you raise and lower. Eye gaze to the top of the mat. Draw that belly button in towards the spine. Let's go for seven more reps here. You've got it. I want you to really focus on squeezing those glutes as you come up into that donkey kick. I want you to keep your hips nice and still, pointing down towards the mat. Press through those palms of your hands. Keep that chest nice and open. Pressing out of our shoulders. Beautiful work. All right, you're going to hold that leg now and we're pulsing for one, for two, three, four, five, six, seven, eight, nine, ten. Keep going. Halfway there. Big juicy pulses. We're almost done. Keep that leg lifted. Beautiful. From here, point the toes. You're going to cross that right knee over to the left, back up through center and lower for one. We come up through the donkey kick, cross over, back up and lower. You exhale to come up, cross over, up and lower. This is a bit more of a challenging donkey kick because we're adding on with our crossovers. Keep on going here. We're halfway there. Point those toes to really activate the leg muscles. Keeping that core engaged too, guys. Remember, draw that belly button in towards the spine. Beautiful work. Amazing. We're almost done. Really firing up those glutes. You've got one more and then we're going to pulse in that crossover hold. When you're ready, let's pulse for one, for two, three, four, squeeze the glutes, five, six, seven, eight, nine, ten. Beautiful. Take that leg back over through center. Flexing the foot, we're going to extend the leg out long, draw in in the bend for one. We extend out long, flex and draw in for two. You point the foot, you extend out long, you flex the foot and you draw it in. The heel comes in towards the glute as you bend. I want you to maintain the height of the leg here. Beautiful. I want you to connect with your breath. Connect the movement with your breath here. Focus on the breath. Let's go for three more, for two. For one, I want you to come down onto your left elbow. We're going to work our single leg raises in diagonal. So keeping that right leg raised, come over to the edge of the mat. We raise up and lower for one. Exhale, raise that leg and lower. So you see that we're working our diagonal single leg raises, pointing through the toes, activating those leg muscles. I want you to keep your eye gaze to your hands. Beautiful. Squeezing that glute. Imagine working through a pot of honey here. You raise that leg and lower. We're not kicking, we're raising. Excellent. Keep that leg lifted and pulse for one, for two, three, four, five, six, seven, eight, nine, ten, ten, nine, you've got this, eight, seven, six, five, four, three, two, one. Bend the knee to your elbow. You're going to extend it back out straight, then bend it in, extend out, bend in, extend out. Try to maintain the height of this leg, really activating those glutes here. Even that supporting glute as well, because it's trying to stabilize you. So that's okay if you're feeling the burn. Almost done. Use your breath. Inhale to draw in, exhale to extend out. Excellent work guys. Doing a really great job. Let's take a second to reset in child's pose. Breathing deeply here. Allow the glutes to reach the heels, reaching with those fingertips, coming back through center. Let's repeat to the other side now. So with that other leg, we start with our donkey kicks, flexing the foot. Let's press up and lower for one. Exhale, press up into that donkey kick, inhale to lower. Keep working through this movement, remembering that pot of honey. So you're moving slowly with control, building resistance in the glutes, in the legs. Eye gaze to the top of the mat. Think about your posture. Draw that belly button in towards the spine. Stunning. Almost done. And then we've got our donkey kick pulses. Love pulses here. Really works that muscle, just that extra bit hard. When you're ready, let's pulse for one, for two, three, four, five, six, seven, eight, nine, ten. Ten more. Keep going. Maintain the height of that leg. Squeeze that glute nice and tight. Flex that foot. You're almost done. And then we're going to our donkey kick crossovers. So when you're ready, cross that knee over, back through center and lower for one. We kick up, we cross over through center and lower. Just seven left here. Point those toes, activate those leg muscles, remembering to keep a nice open chest. So you're really pressing into the palms of your hands, pushing out of your shoulders. Gorgeous work. Keep those hip bones nice and still, pointing down to the mat. Just a couple left and then we've got our crossover pulses. Alrighty. When you're ready, let's cross over and pulse for one, for two, three, four, five, six, seven, eight, nine, ten. You can do it. Let's come back through center now. Point the toes, flex and extend. Draw in for one. We point and extend. We flex and bend. Point, extend, flex and bend. Just six more here. Really maintaining the height of the leg here. Connecting with your breath. Draw that navel in towards the spine. I know I sound like a broken record, but it's so important to keep your core engaged, guys. Amazing. I want you to come over onto the right elbow now. You're going to draw that leg out diagonally to the corner of the mat. We're working our single leg raises for one. We lift and lower for two. Point those toes for three, for four. Exhale to lift. Inhale to lower for six, seven. Really working that outer area of the glute now. Nine, ten. Keep it raised. We're going to work through those pulses. When you're ready, let's pulse for one, for two. Big juicy pulses here. Maintain the height of that leg. Point those toes. You've got this. Keep breathing natural breaths. We're almost done. Then we're going into our bend knee to elbow and extend out. When you're ready, let's bend the knee to elbow. Extend out for one. We bend in. Extend out for two. Use your strength here. Connect with your breath. Point those toes. Halfway there. Keep going. Eye gaze to the top of the mat. Don't tuck the chin. Stunning, guys. Almost done. And relax. Take a second. You're doing an amazing job. Let's come back into that child pose once again to reset. Reach with those fingertips towards the top of the mat. Draw the glutes down to the heel to get the most out of this back stretch. Excellent. In your own time, I want you to drop your hips forward. Come into a beautiful swan pose to stretch through the back. Keep those shoulders nice and low. Just connect with your breath. Excellent. Now we're going to come on over into our lying position for our side lying series. So come on over onto your left. We're going to work through our single leg raises to begin with. So you're in one nice long line from the top of your head to the tip of your toes. When you're ready, as you exhale, you raise that right leg up. Inhale to lower. Exhale to raise. Inhale to lower. Point through the toes. Remember we're lifting. We're not kicking the leg. You squeeze that top glute to lift and lower, keeping those hips stacked over each other, making sure they're not wobbling. If you feel like you're wobbling either way, I just want you to reduce the range of motion here. We're going to be adding on with some leg circles. So when you're ready, we're going to point the toes. Let's circle the leg forward for one, for two, for three. Maintain the height for four, for five. And reverse it back for one, for two. Drawing those beautiful circles with the toes. Four, five. Moving to rainbow kicks. Alright, so you're going to draw the toes forward. Tap to the front of the mat and then to the back. You're coming sweeping up and over. Tap to the front and tap to the back. So we're drawing a beautiful rainbow with the feet each time we come up and over. I really want you to focus on the glutes. Keep the torso nice and still. Use your breath. You've got this. Almost done. And then we're going to work that lower leg, really focusing on those inner thighs. Pointing through those toes. Amazing. Alright, when you're ready, you're going to draw that top leg up and over, bending it out in front of you, like so. Resting your head on your hand, we're going to raise that lower leg up, point through the toes and inhale to lower for one. We exhale to raise that leg and lower. As you raise, I want you to think about squeezing through that inner thigh. Point those toes to activate those leg muscles. Halfway there. Let's go for four, for three, for two. And on your last raise, you're going to lift up and we're going to pulse. So we raise. Let's flex the foot and pulse for one, for two, for three, four, five, six. Keep it lifted, working that inner thigh. The higher you lift, the harder it's going to work. Connecting with your breath here. You're going to flex the foot and point. We flex, we point. Keep that leg lifted. We're just pointing and flexing. Inhaling, exhaling. Inhaling, exhaling. Almost done. Keeping this leg in time under tension, so the muscles working that extra bit harder. We're going to lower the leg now and repeat to the other side. So I want you to come on up and over. Remembering to find nice spinal alignment from the top of your head to your toes. And we're going to start with those top leg raises. When you're ready, exhale, lift. Inhale to lower. Exhale, lift that leg. Inhale to lower. Point those toes, squeezing through the glutes, squeezing through those leg muscles. Keeping your top arm in front of you for support and stability, if that feels good. Draw that belly button in towards the spine, keeping that core engaged, my loves. Keep going. We're almost done and then we're going into our leg circles. So let's lift, point the toes, draw those circles to the front for one, for two, for three, with control, for four, for five. Let's reverse it back the other way, squeeze that glute, keep the leg lifted. We're almost done for today, I know you've got it. And then into our rainbow kicks. So pointing those toes, we're going to draw the leg forward, tap it down, up and over to the back, tap, up and over to the front. Exhale as you come up and over, using the power of that exhalation breath each time. Keeping that body nice and still, it's just the leg that's coming up and over, drawing those beautiful rainbow shapes with the toes. Stunning, we're almost done. All right, when you're ready, we're going to bend that top leg up and over like so. Again, resting your head in your hand, let's work the bottom leg now. We're going to raise up, inhale to lower. We exhale to raise, inhale to lower. Going at your own pace here, we've got seven more. Point through the toes. Remember, we're really squeezing that inner thigh. I want you to imagine that there's a string attached to your inner thigh, pulling it up and lowering each time. Just a few more left and then we've got our pulses. When you're ready, let's pulse for one, for two, for three, four, five, flexing the foot, eight, nine, ten, ten, nine, eight, seven, almost done. Keep that leg lifted, you've got this. And then we're going to keep that leg lifted. We point the toes, we flex, we point and flex, point and flex. Keep that muscle under tension, make it work that little bit harder, get that little bit stronger and more defined. Excellent work. Such a small movement but so effective. I want you to release that leg down now. Amazing job today, guys. Let's come on over onto our backs and we're just going to do a nice reverse pigeon pose here. You're going to interlace your fingers behind your left leg, pull that knee into the chest while the right leg lays on top. Connect with your breath in your body, thanking yourself for this wonderful 20-minute gluten thigh burn today. In your own time, releasing those legs down and swapping sides. Again, drawing that right leg in towards the chest, allowing that stretch in the left side of the glute. You should be so proud of yourself. That was an amazing workout. I loved it, I hope you did too. So always remember to like, subscribe and comment. I love, love, love hearing from you and I'll see you next time.