BUTT LIFT AND THIGH SCULPTING MAT PILATES WORKOUT ๐Ÿ’•
100 Comments


hi guys it’s Bailey and today we’re
doing a booty lifting Pilates workout get ready to feel the burn all right let’s get started down in the
four-point kneeling and from here I want you take the right leg back and we’re
just going to start with a simple lift and lower
they’re just starting to activate through the back the leg and glute lifting
up and beautiful lick and lower now these ones are great to start to just
activate right into the glute and back up the leg
my favorite glute exercises are these four-point kneeling ones I find that
they just to really help to get right into the muscles a lot more effectively
than doing squats or other traditional exercises lifting up and beautiful 5 4 4
4 3 4 – good now from here what I want you to do is draw a rainbow top across
the body and then up and over out to the side lifting up and across to the side
beautiful so getting that nice little rainbow tapping from side to side trying
to get that leg out in line with the head good this one you really start to
feel all those muscles switching on little lifts good job you guys so this one we’re
really gonna be focusing on getting all the muscles in the glute working it from
all angles it’s gonna be a good one I can just tell it’s gonna burn beautiful
good for two beautiful now from here what I want you to do is drop your
left forearm down and then from here we’re gonna come out to the side so I
want you to cross say I can leave behind the opposite knee and then kick out to
the side good cross diagonally across a little kick good cross so this is great
we’ve already started to warm up through the center of the glute this one’s
really gonna help get us into the side of those glutes
okay cross you’ll start to feel that support leg bend or sorry good you’re
gonna start to feel that support leg burning as well good two more
beautiful now we’re gonna switch it up from here let’s come back up to those
hands and you’re gonna cross behind kick to the side kick back cross behind to
the side lift behind and so really lifting up here crossing okay and
beautiful cross right cross okay good so this one really starts to get into that
support glute we’re getting to the side of the glute the center and then getting
those diagonal muscle fibers by crossing behind the opposite knee squeeze good
four more four three good for two beautiful last one good now from here
take that knee down we’re dropping that left forearm again we’re gonna do a
circle so you’re gonna pull the knee sort of out to the side and then kick it
back so it’s a bit more of a circular motion and like that good circle to the
side pick it back now the reason this workout is so effective it’s because we
have three muscles in the glue but the muscle fibers run all directions so they
run up and down side to side and diagonally and when you do something
like a squatter a lunge it usually just targets one of the muscles in the glue
one or two and just gets the muscle fibers in that up and down or side to
side direction so by adding in some more feet circular movements we’re really
gonna start to target every inch of the glute muscle glute muscles
and get that nice booty lift we’re after three more good for two beautiful last
one now from here drop both the forearm and we’re just going to come back to
that little cross so crossing diagonally behind lifting up diagonally behind
lifting up good now for this one we’re really also working the core good cross
and beautiful cross and you could start to add a pair of ankle weights after
you’ve done this a couple of times just make sure your form is good first before
adding resistance cross and good three more for two good last one I want you
guys to reach and hold lift that leg higher good hold it here for five four
three two beautiful now come down to your knees press those hands in
tuck the toes from here what we’re gonna do is lift up towards the downward dog
keep with those leg lifts good so right leg still on that right
leg good lifting up and beautiful lift you’ll feel this on that
opposite clue good little lift and lower lift and lower beautiful five more four
for number three for two last one now bring those feet back down drop the
knees come back down to the forearms good from here now we’re pressing
through the heel so we’re gonna bend it in half way little press Bend and press
really push through the heel good little press so you should feel this right in
the center of the glue right in that under butt area press little Bend press good four more here good now hold it
lift it higher four five four three two good bring it in tuck those toes again
we’re doing those lifts in our down dog pressing the heel bend it in half way
and press this one is a burner and press good bend it in and push good job you
guys stay with it press through that heel three four to reach and hold five
four three two good lower the foot down from here come into a high plank always
mixing in a bit of plank ab work good four three two good drop the left
forearm rotate to the side good lifting that arm four five four
three two good now drop your left knee and that top leg we’re gonna start to
work into the side glutes here beautiful lifting up lowering down good good work you guys so this one we
want to try to keep our hips stack I’m really working into the side of the
glutes and hip right here in that hip area side booty see this one’s great
it’s just like you could be watching TV at home doing these just kidding no one
does that that’s why we’re working out now we’re not gonna do this while we
watch Real Housewives good four more four three four – good let’s switch it
up from here I want you guys to kick forward kick backwards then lift
forwards backwards and good friend back and good job you guys I don’t mind if
you move your hips a little here really push back working the back of the glue
picking up good front back and lift whoo feeling the burn here it is so real
front back front and good job you buy fast and good
you should really feel this in those glutes beautiful front back good four
more four three or to front back and lift now from here
rolling over onto your back set of bridging we’re gonna lie down flat
squeeze those legs together start to lift and lower good leaving the center
of that glue little lift and lower beautiful lift and lower cut this one
really gets right into the center of those glutes lift and lower good
pressing into those heels 4 more 4 3 4 – good now we’re gonna lift the left leg
from here flex the heel lower down pointless flex lower point lift flex
lower point lift so we still are working that right glute pointless left leg
lower lift three more for two good now we’re gonna hold those toes up
to the sky little pulses down and up down and up good job you guys four five
four three two one hold it up good bring those feet down from here let’s come
back up to our knee length and do that on the other side
all right let’s come right on to that left leg starting with those straight
leg lifts so from here hips facing towards the mat I’m really lifting from
squeezing the center of the glute pointing that toe
good lift and beautiful so you should already be feeling that support blue
because we just worked literally every into it and we’re gonna even it out
can’t go walking around it’s lopsided blue it’s gotta make it through this
side beautiful I love about workouts it’s always been like no I’ve had like a
really hard time building a butt until I discovered these sort of workouts like
Pilates and bar I find have just really helped give me a little butt I have now beautiful good job you guys
let’s do another five four three two good now take it to rainbows topic row
and up to the side good up and over this is where we start to work all those
little muscles in the glutes good to really lift a cross and then
tapping out to the side just wherever your hip mobility goes so even if it’s
just here that’s totally fine we all have a different amount of flexibility
through the hip so don’t worry if you can’t like to get right in line with the
hip just kick it up and over keeping it in a range the most important thing here
is getting that little lift through Center good stay with it
four more four – good now from here what I want you guys to do is drop that right
forearm cross diagonally behind pick to the side so now we really get into that
side booty we get those diagonal muscle fibers that are the ones we often can’t
target traditional glute exercises good little cross and squeeze this one’s also
great for your obliques just a little bonus work cross and kick the breeze
feels so nice today beautiful day so funny autumn gear is like spring back
home in Canada and kick three more good job you guys last one now from here
we’re gonna add it on we’re gonna kick to the side kick back cross behind kick
lip and cross whoo kick lift it up and cross good four more here four three if you are doing this with
angle waves this one is a killer / – good last one now from here let’s take
it out to the side lift it right up good coming through a circle here I want you
guys to take the leg out to the side and then really reach it back good out to
the side and reach it back but this one really helps to start to activate into
those hips so side glutes and you really feel it on the support fluid as well
good beautiful so it’s almost like you’re doing one of those fire hydrant
and then instead of opening to the side you really extend right back reach five more here for 4 for 3 for cute good
from here we’re gonna come down to those four arms we’re gonna cross diagonally
behind lift it right up diagonal cross and this one you feel those sideways so
much whoo the support leg it is burning this one’s this whole workout is
basically like a pushup bra for a buck like everything’s just gonna be an inch
higher when we finished today in all the right places loose going into summer – I
love – well for you guys back in North America but go whenever it’s coming into
spring summer I love this one just cuz it also turns up the back of the leg
sort of helps reduce appearance if you have cellulite which we all do- that and a
spray tan really just helped make the back of the legs look great good little
cross and lift cross and left good one more four three whoo my butt I am
are too good from here hold it up good now we’re gonna bring it down coming up
to our hands lifting to the down dog left legs lifting right up topping down
lift up and down good this one you’re really gonna feel that
support leg lift it up and down good getting that nice height beautiful job
you guys lift and lower good five four four four
three two good last one bring the feet down from here coming down to the
forearms we’re gonna take the left leg select the heel bend it in half way and
press halfway and press this is my favorite one for that little under butt
area and press good really push out and up through the
heel good three more bird two good reach and hold five four three two and one
good now bringing it in back up to those down dogs tuck the toes lifting up left
leg press bend in halfway press it out and up good work you guys these ones are
so so good for toning those glutes stay with it
coming into the down dog give us a way better range of motion we can get so
much deeper into the muscle three four two good last one bring the foot down
coming into that high plank good really squeezing the gluts dropping down good
four five four three two drop the right forearm opening to the side coming into
our side plank beautiful really lengthening quick little Pilates AB move
here good then dropping the leg down coming into this side leg leg so just
resting on your forearm starting to lift and lower good so trying to keep those
hips tucked for this one really starting to activate through those outer thighs
outer glute good lifting up if this is uncomfortable
through the upper body you can lie on your side to do them it’s just a little
bit more core work to hold those abdominals on the lower end strong good
four more four three or two good let’s take it to those kicks from here take
forward kick back rotate kick to the ceiling good kick forward kick back
lifting up good kick front back it’s okay to unstack the hips when you do
that kick what I want you guys to focus on here is keeping that leg in hip
height as you kick forward take that take that this gets right into those
hips inside please beautiful kick back lifting up if you have an
ankle weights on at home this one is another killer looks so good for getting
into those little muscles and the hip in the side of the glute okay kick good job
you guys stay with it three and kick / – thank you good last one and kick then
from here come onto our back coming into those bridges squeezing through the
inner thighs inside of the legs lift those hips and top down really push into
the heels you guys want to feel like you’re really getting that under baat
area and this one’s great when you are squeezing the inside of the legs and the
knees together like you’re holding a million dollar bail between the knees
squeezing in it really helps to wrap around through that under area of the
thigh right to the inner thighs comes everything in the back of the legs three more here for two right now we’re
gonna hold it up keep pressing the left foot in the right leg is gonna lift up
flex down and good really pressing through that left heel still working
that same blue beautiful lower and 3/4 hold it up little pulses down and
up down and up stay with me you guys good just four five four squeeze those
glutes four to reach hold and bring it in good job you guys take one knee in
each hand draw some circles here massaging the low back into the socket
I’d hug your right knee in lengthen the left leg reach up stretch those
hamstrings good then take it across the opposite knee just stretching through
the glue hip flexor beautiful other side length and pulling that left knee in
feel so good to stretch after lengthen crossing that ankle over the opposite
knee great job you guys I hope you enjoyed that quick booty lifting routine
let me know what workouts you want to see next in the comment section below
and I’ll be sure to film them for you I love taking requests from you guys and
hearing your feedback on the workouts so we’ve Mia come back it makes my day okay
I’ll see you soon

100 thoughts on “BUTT LIFT AND THIGH SCULPTING MAT PILATES WORKOUT ๐Ÿ’•

  1. Hey Bailey I love your videos! Your style is amazing. I've been doing your exercises every week in the last month and I'm feeling amazing! Could you please create a new session of inner thighs exercises? I generally do the ones you put in "5 minutes inner thighs video" but I'd like to vary a little bit ๐Ÿ˜†

  2. That was an absolute bomb workout! Loved it <3
    I really enjoy long videos (it makes it easier for an in-depth workout session).
    & I feel we need even more intense mat pilates abs workouts!
    Take care Bailey, I know you're ill at the moment! xoxoxo

  3. Wow loved this lol was hard too. I am in love with the boxilates ones too and the cardio. But these toning ones wow theyโ€™re amazing and they work.

  4. Oh my goodness that was a KILLER booty workout!! For a second there I thought I was going to die! LOL….Loved it! Can't feel my glutes. I'd love longer workouts (between 45 mins to an hour), please. High intensity as well. ๐Ÿ™‚ Thank you for your amazing videos!

  5. Hey Bailey!! Loved loved this workout (burn was so good). So glad I found your channel – I've been wanting to get into Pilates and Barre for so long. If you could do more workouts like this for all different body parts and a bit longer would be great! Hope you have a great day ๐Ÿ™‚ xx

  6. Oh my dear lord, have mercy with me! That was a tough one ;)! Thank you for getting me out of my comfort zone! Where is this beautiful place you are at?

  7. This was such a great workout! Even though It was for lower body, I felt it in my arms! I loved how long it was too! Got a great full body workout and I'm sweating! perfect!

  8. I absolutely loved this video and oh my goodness did I feel it the next day!! Pilates is the best โค๏ธ

  9. This is one of my go-to's for my leg/booty days! Love the burn!
    Quick question for ya, Bailey. I know you mention in this video that you found it hard to build a bum until these exercises… I've been doing some weight training sometimes twice a week for the past year and haven't seen great results quite yet.. did you try weight training and did it not work well for you? Cause I'd much rather do pilates if this will work better. Haha Plus I even feel the burn more with pilates.
    Thanks!!

  10. Finally I find quality body weight workouts! It's hard to find such intense workouts without weights being involved. Appreciate it much! Thanks

  11. I'm a super fit competitive runner and have done this workout 10 times in the last month. It is excellent and I plan on doing it 30 more times before summer!

  12. Super Intense.๐Ÿ˜ฐalready see a difference. Have been doing it twice a week with cardio โค๏ธโค๏ธ๐Ÿ’๐Ÿ’๐Ÿ’

  13. Hi Bailey! New subscriber here. I love your workouts. Question for you: Is it okay if my supporting leg sometimes aches long before the moving leg does? Thank you! xo

  14. My muscles were shaking during the entire workout ๐Ÿ˜ญ๐Ÿ˜…, but it felt amazinggg in the end, thank you so much for these workouts, they are the best๐Ÿ’•๐Ÿ’•

  15. I love this workout!!!!! It is so complete, so effective!!!!! And you are so lovely!!!! And the view is so inspiring!!!! Than
    k you so much Bailey!!!!!

  16. Hi! This is the first ever fitness video that I revisited and did more than once because for the first time I see definite change in my butt and this exercise routine does actually work!!! I will never waste my time with squat routines ever again when the changes happen with doing these exercises isolating all the muscles in our butts. I'm so grateful!

  17. 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

  18. this was a killer…while doing it i was definitely feeling it more in my supporting leg/butt area but loved this workout

  19. Love your energy & smile,lovely…and the view behind you
    is awesome as well, love U from Taiwan~๐Ÿ€๐Ÿ˜๐Ÿ’–

  20. Ufff burnnner Bailey โ˜†โ˜†โ˜†โ˜†โ˜†โ˜†โ˜†โ˜†โ˜†โ˜†โ˜†โ˜†โ˜†โ˜†โ˜†โ˜†โ˜†โ˜†

  21. Just finished the whole routine and im dying. ๐Ÿ˜… lol. I can just imagine doing it with ankle weights. ๐Ÿ˜‚Awesome workout as always Bailey! ๐Ÿ˜Š

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

  23. Love the work out! Really enjoyed doing it will definitely do it again ๐Ÿ‘Œโค๏ธ

  24. a 25 minute upper body and ab Pilates workout would be amazing
    love this workout..cant complete it without pausing it

  25. How many calories approximately burn this workout?๐Ÿ‹๏ธ๐Ÿคธโ›น๏ธ๐Ÿคพ Thank youโฃ๏ธโฃ๏ธโฃ๏ธ

  26. Woah! This is amazing! I love your description of which muscles each exercise is working! It really helps me visualize and push through the BURN!

  27. This is the best thing ever. I love you Bailey. You go girl! ๐Ÿ˜˜
    Going to ask all my friends to follow you ASAP!!

  28. I tried to do the single leg lift bridge on my left side (my weak side) When I did it on my right side, I tried to push hard as much as I can. This workout pushed my buttons 10 times harder. Thanks again.

  29. Hi Bailey! I loved your work out! I just subscribed today,
    I would love to see some upper body maybe triceps / shoulders. Thank a You! Iโ€™m looking forward to watching you all the time!

  30. Hey girl … travelling through southeast Asia and I would love to see more 20-30 minute Pilates workouts ๐Ÿ˜๐Ÿ˜๐Ÿ˜

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