hey guys it’s Bailey and today we’re
doing a quick little thigh and bootie blast let’s get started let’s get started with our knees hip
distance and we’re just gonna start by sitting back on our heels so really
stick those booties out and then lifting our right leg to the side so we sit back
and tuck sit back and top so you should really start to feel this in the glute
and then lifting through the thigh and hip so this one’s really good for our
balance because taking that leg out to the side we really work that core and
you really feel the tops of the thighs and then the hips as well good and left
sit back and lift beautiful sit and lift each time you set those hips back think
of pulling your belly button to your spine back and side good two more and
five we hold this one out to the side little lifts right through the thigh if
you need to take your hand to the mat you can but try to keep that body
upright so it’ll be a very small movement here but it really tones into
that thigh and hip very very small movement here good four more three two
good last one now we drop the hand lift to a side leg little tiny circles
forward forward forward you should feel that side glute and thigh reverse for
five four three two and one good pull it in take a little slip back on that hip
give yourself a little pat out we’ll go right to the other side good so we sit
back and we tap coming on to the other leg and top good really sit back squeeze
your glutes leg comes out to the side good so really working through those abs
or obliques each time we lift the leg if you really wanted to advance for this
workout at home you could put on a pair of light ankle weights as well really
adds an extra burn good tapping that toe out to the side really start to feel
those hips beautiful sit back and out
three more and four two good work you guys we’re gonna hold it
out to the side coming into those tiny leg lifts so again you can bring a hand
down to the mat but if you can I want you to really focus on your abdominals
here and the tiny little lifts so working all the way down the side of
that body and left good little lift and working really strong into those hips
you guys good job tiny tiny lifts four more three two last one we take the hand
to the mat stack those hips tiny circles forward forward forward keep those
abdominals engaged and reverse four five four three two and one
pull it in take that little sit back on your head
all right let’s come down to four-point kneeling from here taking a nice neutral
spine we’re going to send our left leg back and just start to lift and lower
lift and lower good so keeping a really nice long leg
here reaching from your hip to your toe good again really toning into the back
of the leg lengthening those hamstrings good four more three two last one come
down to your knees from here flex the foot we bend the foot in half way and
press then and press good really pushing through your heel here good so trying to
keep both hips facing the mat and then really pushing through that heel working
into your glute good you should feel it right through the back of the leg warm
or three two good we reach and hold lift it higher five four three two and one
good now bring it in from here you come up to your left hand right forearm and
we lift right out to the side same exact exercises but a little bit
more work into the side of the glute and hip good open and close really lift
pointing that toe you should feel right in the side of that booty it’s gonna
give us those nice shaped hips good we have five four three two
we hold it up flex the foot bend it in and press in and press so you’re
pressing to the back corner of your mat out on that angle good really keeping
those abs engaged good little bend and push aiming to that back left corner of
your map four more three two last one reach and hold lifted higher five four
three two and one good take a little stretch and then from here we come into
some rainbows so still taking that left leg I’m tapping across the mat and then
out in line with the hip good so you’re drawing a nice big
rainbow try to get that lift in the center the muscles in our glute the
muscle fibers run all directions do you really need to work the glute to all
angles if you want to lift and shape it and just work within your range here
your tops may be a little bit smaller but once you get a bit stronger you’ll
be able to top from side to side nice big rainbow beautiful four more three
four two good last one hold it across the body
from here squeeze your knee to your elbow shoot it across squeeze and
lengthen so we reach diagonally across then we
squeeze that need or elbow cinching into those obliques your support glute is
gonna be feeling a lot of us work as well reach good work you guys just five four
three two good hold the meteor elbow keep the bend nice big circles up around
and down nice big juicy circles nice big juicy booties reverse good
five four three two good hold it in Center little pulses point that toe lift
it high come down to those forearms here we go we just have five four three two
one reach and pull it in take a sit back Child’s Pose
all right coming on to the other side let’s send that right leg back hips stay
facing the ground pointing the toe we lift and lower make sure you’re staying nice and strong
through that core good lifting up really pointing the toe creating length through
the back of that hamstring these exercises really tell me ABB’s
even though you think it’s all about the glutes because we’re basically planking
with that torso the entire time they’re really effective good four more three
two good hold it up come down to those forearms from here we bend the knee in
halfway and push so you’re really flexing that heel and trying to keep
both hips facing the ground good really pushing uplifting through
the center back glute I know it burns what we want but we do our Pilates for
good four more three two last one lift it higher hold it five four three two
and one good from here we drop that left forearm come up to our right hand we’re
lifting out on an angle we lift and lower lift and lower
good so trying to get it as out in line with the hip as possible but basically
aiming for that right back corner of your mat really thinking of creating
length this one kills the side of the glutes
and hip lots of oblique work good really keeping those ABS pulled in
three more two we hold it flex the heel pull that knee forward push it back in
and back really pushing here through that heel oh my god you should really
feel everything those ABS your glute thinking of kicking out and up out and
up good job you guys hanging in there I know it burns we have four three two
hold it lift it higher you can do it five four three two and one good take a
little sit stretch it out good coming back up to our hands and knees we have
those rainbows right leg shoots back we send it across the body and up and over
up and over good so you’re really gonna feel this on
that support leg and remember you can totally keep it small range I just
really want you to think of lifting squeezing through Center so you get that
nice arc shape really working into our glutes from all angles here tapping out three more beautiful too good now hold it across the body we keep
it nice and high we’ve been squeezed on each or elbow and
then shoot it back so you’re bending squeezing into your obliques and back really works into that side booty and
those abs you’re really bending and stretching
into your sideways you guys four more three four two good we’re gonna hold our
knee towards our elbow keep that Bend nice big circles here finishing it off
with a nice big juicy circle reverse the other way moving that full range of your
hip feeling every muscle fiber in the glute you can do it we’re nearly there
good now hold it through Center little pulses to finish point that toe lifting
it high abs engaged good job you guys drop down to those forearms lifting
higher higher higher good four five four three two one reach that leg lift five
four three two one pulling it in taking that nice Child’s Pose great job you
guys thanks so much for working out with me today if you enjoyed that workout
make sure you subscribe for new workouts just like this every single week I’ll
see you soon so turning sideways you don’t have to you

16 thoughts on “15 MINUTE OUTER THIGHS AND BUTT LIFT WORKOUT ๐Ÿ‘™๐Ÿ’• Mat Pilates”

  1. Tli Ra says:

    ๐Ÿ˜ all my favorite exercises for legs, love this workout โค๏ธโค๏ธโค๏ธ

  2. RaShante Snowden says:

    Oh my peach…haha!! another lovely workout!

  3. Tammy Covell says:

    Love these kind of workouts for the lower body ๐Ÿ™‚

  4. Si Fog says:

    I loved doing this workout, I felt it and my bum looked better straight away. Definitely incorporating this in my workout routine.

  5. Rachel Pearson says:

    Loved this workout!!!

  6. dineyredz says:

    Great workout!

  7. Denise Sanchez says:


  8. razan almaghrebi says:

    ุณู„ุงู… ุงู†ุง ู…ู† ุงู„ุฌุฒุงุฆุฑ ูˆ ุงุณุงู„ ุนู„ู‰ ู†ูˆุน ุงู„ุณุฌุงุฏ ุงู„ู…ุณุชุฎุฏู… ู…ู† ุฃุฌู„ ู…ู…ุงุฑุณุฉ ุชู…ุงุฑูŠู† ุฑูŠุงุถูŠู‡

  9. Jessica Moritz says:

    OMG, SO HAPPY I DISCOVERED THIS BOOTIE WORKOUT! Now, every morning and in spring time (europe) my bootie will be transformed! Xxx

  10. Bailey Brown says:

    I hope you loved this workout! Make sure to check out my Instagram for daily motivation, FIT TIPS and bonus workouts and challenges! https://instagram.com/baileybrwn ๐Ÿ’• Love, Bails xx

  11. Lisa Yena says:

    This was fun and effective!

  12. angeliki grav says:

    Nice big juicy circles.. nice big juicy booty ๐Ÿ‘๐Ÿ˜

  13. Ren Guerra says:

    This was an intense and great workout. One of the best lower body workout that I have done. Thanks Bailey.

  14. Bailey Brown says:

    I hope you loved this workout! If you want NEW full length workouts check out my online studio https://www.bbfit.co ๐Ÿ’•

  15. Irma Papa says:

    Bailey I want my butt to be bigger and im doing all your exercises, who is the best and effective for me?? I need your help ๐Ÿ˜˜๐Ÿ˜˜

  16. Agi Yother says:

    Love all of your workouts and workout clothes…Where do you get the tops with the high neck? I can't wear low cut front tops and have a hard time finding this type.

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