POP Pilates: Lower Body Lifter Workout

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WORKOUT DETAILS

1. Dancing Crab x10 Right x 10 Left.

FOR: raising your heart rate, balance, and core strength. HOW: Get on all fours, hips to the ceiling. Raise your right hand and your left leg. Touch and come back down. Finish 10 on one side then switch and do the other side. This is a CHALLENGING move! MODIFICATION: Just raise leg. Keep both arms down.

2. Prisoner Circles x30 front x30 back, switch sides

FOR: Butt and thighs. HOW: Hands behind your head, get down on one knee and raise other leg to hip height. Straighten that leg out and simply do tiny circles forward without wobbling your center. Stay tight. Abs in. MODIFICATION: Lay down on your side as you do the leg circles.

3. Single Leg Butt Pulse x20 Right x20 Left

FOR: Glutes and hamstrings. HOW: Lay flat on your belly, forehead on your hands. Straighten and lift one leg, point toes, and pulse up!

4. Grasshopper x30

FOR: Butt. HOW: Point toes together with knees wide like a diamond as you lay on your stomach. Forehead on hands. Raise knees a few inches off the mat. That’s it. It is a small movement.

5. Side Leg Lift x20 Right x20 Left

FOR: Inner and Outer thighs. HOW: Lay on your side, POINT toes on way UP and FLEX feet on way DOWN. Go as high as you can. Control and go slowly.

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